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

 

[cobracock1979]

The basics of dieting are cals in - cals out... if its +ve its a surplus, if its -ve its a defecit.

Generally you must have a defecit to lose weight, and you must have a positive to gain muscler. Eating clean on a surplus will help you avoid gaining more fat. A lean bulk is a moderate surplus, ie 3500 cals. I'd day that 3500 of clean calories would keep you lean.

Most people would say you need to bulk first then cut. Unfortunately dieting is probably the most complicated parrt of b'ing but once you have a good diet plan you are good to go.

 

[cobracock1979]

to the OP - pm MWM5 or search for his posts. He posted up a great and simple lean bulking diet a coupla months back Id say you would be good to go with that..

 

[NOLOGY77]

Sorry for jumping in the converstaion but i am also 5.9 and weigh 175lbs and i am trying to lose fat not weight. Today i measured myself and saw that i lost weight but not % on fat. Ok i dont trust the machine that i uesd but anyway. I hit the gym 3 times per weeke, i Squat 100kgs 5x5, deadlift 120 5x5, Bench press 90kg 5x5 and the rest of the the exercises are not so heavy mostly for cutting due to summer season.

I dont do much cardio beacuse i am afraid of losing more weight, i cannot say i am following a strict diet just trying to eat clean,never sugar or white bread, no sweets or ice-creams,only fruits, grill steaks no sauces and i consume also creatine and whey protein. As you see the weight i lift i dont think its low but still the fat dont go. Do you think is the lack of cardio and need a more strict diet?

 

[cobracock1979]

Read the thread thoroughly bro - Cals in VS cals out - how many cals are you consuming and what are your maintenance cals?

 

[WinnyPumps]

I'd listen to Cobracock. At your height you are pretty skinny. Just up the calories but keep them clean, around 3,500. Eat a shitlaod of protein, about 300grams a day so your not losing muscle and keep the carbs moderate. Get your healthy fats in like natural peanut butter, olive oil, flax, and nuts. Eat fish as much as you can too, especially if you want to stay real lean.

 

[Bigpimpin10]

hey bro's he sent me his pic.. on my email acct..ill post it up later on tonight.. it seems lke he'd be skinny..but hes got quite a bit of muscle..good frame n everything.

 

[Bigpimpin10]

here it is boys..

 

[legendz]

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

I also think it's probably a better idea for you to work at gaining some more muscle right now rather than losing fat, if only for the fact that the more muscle you have, the faster you can lose fat. (A more muscular body requires more energy to maintain, so you'd burn calories faster.)

 

[mahrousd]

I want to gain muscle but i don't want to gain any more fat during the process. Summer time is coming up and i'm usually out on the river in my boat and i want to look my best out there