List Your Meal Plan !

[TheRevolutonSmile45]

ive shown some people my meal plan and they think its stavation and im not eating enough , so i would like you guys to list your meal plan and tell me how many calories it balances out to be , thanks this would help me alot.

 

[SgtSlaughter]

I'm not a female, i doubt you weight the same as myself (or have the same LBM to BF ratio)... everyone's got different goals.

This should be a question of "here's my diet" post what you think and why.

 

[alex2678]

You should always be eating 5-6 times a day in my opinion. Total amount of calories will vary from person to person based on height, weight, gender, amount of muscle mass and metabolism. I don't know your stats, but females should never take in less than 1500 calories a day regardless of size. That would break down to say 5 300 calorie meals per day consisting of a protein, carbohydrate and essential fatty acid. For example

Meal 1: 1/2 cup oats in water- 150 Calories
1 scoop whey protein powder- 90 calories
1 1/2 teaspoon olive oil- 60 calories

Meal 2: 1 can of tuna- 150 calories
1 1/2 teaspoons olive oil -60 calories
1/2 cup diced yams or 2 slices low calorie whole wheat bread- 90 calories

Just an example of how to structure your meal plans. There's plenty of variety of foods you can eat to avoid boredom and still achieve all of your fat loss goals without feeling deprived of anything. And don't starve yourself!!!

 

[SgtSlaughter]

^^^ Too kind.

Listen to Alex.

 

[alex2678]

^^^ Too kind.

Listen to Alex.

You must spread some Karma around before giving it to sgtslaughter again.

 

[SgtSlaughter]

"You must spread some Karma around before giving it to alex2678 again."

 

[36drew]

Well here is the diet my gf uses 6 days a week (more or less). The 7th day is of course a cheat day.

Keep in mind this diet isn't the best, but its something she has can manage and has been quite successful with. Her goals are more just general fitness, weightloss and health. She has lost about 10 pounds in 10 weeks on the diet so far.

Meal One
-1 cup of Cheerios
-1 cup of Milk
-1 cup of mixed berries (blue,black,straw,ras)

Meal Two
-2 slices of organic bread
-1 medium chicken breast
-2 tbsp mustard
-1 fat free pudding

Meal Three
-1 can of salmon w/ diced onion and fat free mayo

Meal Four
-1 banana
-1 cup mixed berries (as above)
-100 gram yogurt
-1 scoops of whey protein

Meal Five
-4 eggs
-Few glasses of diet pop

 

[Xet]

-Few glasses of diet pop

A few :/

Maybe one and like something else for the rest imo

 

[*Bunny*]

You should always be eating 5-6 times a day in my opinion. Total amount of calories will vary from person to person based on height, weight, gender, amount of muscle mass and metabolism. I don't know your stats, but females should never take in less than 1500 calories a day regardless of size. That would break down to say 5 300 calorie meals per day consisting of a protein, carbohydrate and essential fatty acid. For example

Meal 1: 1/2 cup oats in water- 150 Calories
1 scoop whey protein powder- 90 calories
1 1/2 teaspoon olive oil- 60 calories

Meal 2: 1 can of tuna- 150 calories
1 1/2 teaspoons olive oil -60 calories
1/2 cup diced yams or 2 slices low calorie whole wheat bread- 90 calories

Just an example of how to structure your meal plans. There's plenty of variety of foods you can eat to avoid boredom and still achieve all of your fat loss goals without feeling deprived of anything. And don't starve yourself!!!

Amen ... Read through the sample diets on this link, clean foods, pick & pull & use www.fitday.com too to find out where your macro's are at...


http://www.elitefitness.com/forum/showthread.php?t=363631

 

[Gymgurl]

Well here is the diet my gf uses 6 days a week (more or less). The 7th day is of course a cheat day.

Keep in mind this diet isn't the best, but its something she has can manage and has been quite successful with. Her goals are more just general fitness, weightloss and health. She has lost about 10 pounds in 10 weeks on the diet so far.

Meal One
-1 cup of Cheerios
-1 cup of Milk
-1 cup of mixed berries (blue,black,straw,ras)

Meal Two
-2 slices of organic bread
-1 medium chicken breast
-2 tbsp mustard
-1 fat free pudding

Meal Three
-1 can of salmon w/ diced onion and fat free mayo

Meal Four
-1 banana
-1 cup mixed berries (as above)
-100 gram yogurt
-1 scoops of whey protein

Meal Five
-4 eggs
-Few glasses of diet pop

This could be improved with WATER instead of diet pop lol and a couple other things changes around...to much processed....

 

[jpt]

i think i'm part of the minority on this board that says the word soda instead of pop....just a good ol boy from nyc i guess.

 

[Aries13]

This is mine:

Stats:
5'4"
151lbs
18%BF (hydrostatic)

**Goals for Summer 2006 - Spring 2007

-Build up more V--upper body increase muscle size
-Keep lowering BF%
-Work Abs H-A-R-D
-Work lower body even H-A-R-D-E-R
-Prepare for contest next April

---General Diet guideline-----


10-12 X weight(lbs) in calories-

1500-1800 calories

40% CHO/30% Protein/30% Fat

600-720 calories CHO............150-180 grams CHO per day

450-540 calories Protein.............115-135 grams Protein per day

450-540 calories Fats................50-60 grams Fat per day

Sample day:

Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon,leg days add fruit)
Meal 2: 6oz. Yogurt, 1c strawberries/any fruit
Meal 3: protein (yields 20-30g), carb serving (yield 30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, .5-1c broccoli
Meal 4: 1oz. Almonds, 1 medium apple (fat serving/30-40g carb)
Meal 5: 5-6oz. Fish/ protein source, .5c broccoli (green veggie source), small sweet potato (complex carb source)---post training meal
Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

Example day Totals :

Calories: 1634
Carbohydrate: 181 grams, 586 calories, 40%
Protein: 122 grams, 487 calories, 33%
Fat: 45 grams, 401 calories, 27%