Diet meal plan

[mahrousd]

Hey guys i'm new to this website. I'm currently 6ft 175 pounds, i'm trying to lose some body fat and just look real lean all together. and perhaps gain some muscle. PLease let me know what ya'll think about this meal plan.

Morning- 4 egg whites and 1 whole egg mixed with 4 slices of turkey. 1/2 a cup of old fashioned oatmeal with 10 almonds mixed in.

lunch- 1 slice of double wheat and fiber bread with 2 Tbsp. of smuckers organic peanut butter, 1 can of french string beans, and a apple

-workout

post workout shake-( 2 scoops of on pro complex protein and 1 banana)

6:00- 8oz chicken breast or deer meat with 1/2 cup of brown rice and some broccoli

9:00- 2 cans of tuna with 4 slices of turkey and 10 almonds

Before bed: 1/2 cup of 2% cottage cheese

this is roughly 2100-2200 cals

 

[Bigpimpin10]

6ft 175, seems to be pretty lean.. post a pic bro so we can see how your looking right now

 

[mahrousd]

Yea I'm some what lean but I still have that extra body fat around my mid section that I really want to get rid of and just achieve that real ripped look and perhaps add some muscle

 

[Bigpimpin10]

2100-2200 calories is not enough to grow hit 3,000-4,500 and youll grow you only had 3 meals
you need at least 6

 

[mahrousd]

That's way too many calories!! i'm really just trying to maintain my weight maybe up it to a solid 180 with low body fat and lean muscles. and i usually do get btwn 5-6 meals a day

 

[roguemonkeyjr]

not enough carbs PWO and where's the protein at lunch???

 

[mahrousd]

yea i just noticed there wasn't much protein in my lunch but after the day i'm actually getting over 200g of protein

 

[Bigpimpin10]

my bad i misread your post... start a journal bro..and we can help you everyday from there..and if you got any questions pm me..

 

[cobracock1979]

Not a great starting plan/ agenda bro.

At 175 and 6ft you are carrying very little muscle. To lose fat you will need a sigtnificant calorie defecit, and even with a super-high protein intake you will still lose further muscle.

Also losing fat and gaining a bit of muscle is not gonna happen - its either one or the other.

I suggest a rethink - either lose fat or gain muscle. with your stats I would suggest the latter initially but ur call.

A good starting point would be to calculate your maintenance calories (see stickies). Once you have post up and we can take it from there

 

[mahrousd]

well if i go with gaining muslce, will I eventually lose the fat by eating clean?? Also i looked up my maintenance and it said it was about 2700 cals