My Meal Plan-please Tell Me What You Think!

[NJFASHiONiSTA]

so here is my meal plan and my macros(im not great at this and my meal plan dosent exactly match my macros b/c it hasent been calculated-but id ont think the plan is over 1365 cals?)
my macros
im maintaining weight
50% protein / 35% carbs/ 15% fats
13x105=1365
683 cals from protein------171 gm of protein/day
478 cals from carbs-------120 gm of carbs/day
205 cals from fats---------23 gm of fats/day

6 meals/day
28.5 gm protein in each meals/snack
20 gm of carbs in each meal/snack
4 gm of fat in each meal/snack

Breakfest m1-7:30 am
3 egg whites,1 yolk
1/2 c oats(old fashioned)w/cinn and splenda
Snack m2-10-10:30 am
1 grapefruit w/splenda, 1/2 oz almonds(roughly 16)
Lunch m3-12:30-1 pm
4 oz grilled chicken breast,asparagus, 3/4 c brown rice
Mid Snack m4-3:30-4 pm
1 c 1% or ff cottage cheese topped w/5 strawberries cinn. and splenda
Dinner m5-6:30-7 pm
4 oz grilled chicken breast OR salmon, broccoli OR spinach, sweet potato, and salad 1 tsp. flax seed oil.
Snack m6-8:30-9 pm
Protein shake/4 omega 3 fish oil pills/ 1 apple w/1 tsp. natural PB

SO what do you think? my goals are to maintain my weight of 105 and tone overall skiiny fat<------grrrrrrr

 

[NJFASHiONiSTA]

anyone???

 

[Daisy_Girl]

6 meals/day
28.5 gm protein in each meals/snack
20 gm of carbs in each meal/snack
4 gm of fat in each meal/snack

Breakfest m1-7:30 am
3 egg whites,1 yolk
1/2 c oats(old fashioned)w/cinn and splenda
Snack m2-10-10:30 am
1 grapefruit w/splenda, 1/2 oz almonds(roughly 16)
Lunch m3-12:30-1 pm
4 oz grilled chicken breast,asparagus, 3/4 c brown rice
Mid Snack m4-3:30-4 pm
1 c 1% or ff cottage cheese topped w/5 strawberries cinn. and splenda
Dinner m5-6:30-7 pm
4 oz grilled chicken breast OR salmon, broccoli OR spinach, sweet potato, and salad 1 tsp. flax seed oil.
Snack m6-8:30-9 pm
Protein shake/4 omega 3 fish oil pills/ 1 apple w/1 tsp. natural PB

SO what do you think? my goals are to maintain my weight of 105 and tone overall skiiny fat<------grrrrrrr

Looks okay, only things *I* might change would be cutting out the Sweet Potato so late in the day. If you want it in the diet, I would move it up a couple meals. This might depend on when you workout though.

Also, I would move the protein shake a little later (if possible). That way, there is less time between meals.....as it stands, you go from 8:30pm until 7:30am with no food.....that is 11 hours, and a lot of time for catabolism.

Your first snack is a little low in protein, but might be fine as is. I almost feel like you should split the Cot Chz into 2 servings split between your snacks and move the apple/PB to the later snack. So the afternoon snack is 1/2c CC, 2 strawberries, apple/PB. The morning snack would be 1/2gpfrt, 1/2c CC, almonds. But those are just my random thoughts.

Also, there is NO SUCH WORD AS TONE. Tone only refers to music, not muscle. If you are trying to become more defined, that is a losing BF% issue. If you are looking to gain muscle, that is a bulking issue.

In any regard, muscle weighs more than fat, so you might go up a couple pounds - but remain the same size (or smaller). DO NOT use the scale to monitor your progress. The scale only shows you gravity's pull on your body. It does not give you a good picture of what kind of shape you are in.

 

[NJFASHiONiSTA]

Looks okay, only things *I* might change would be cutting out the Sweet Potato so late in the day. If you want it in the diet, I would move it up a couple meals. This might depend on when you workout though.

Also, I would move the protein shake a little later (if possible). That way, there is less time between meals.....as it stands, you go from 8:30pm until 7:30am with no food.....that is 11 hours, and a lot of time for catabolism.

Your first snack is a little low in protein, but might be fine as is. I almost feel like you should split the Cot Chz into 2 servings split between your snacks and move the apple/PB to the later snack. So the afternoon snack is 1/2c CC, 2 strawberries, apple/PB. The morning snack would be 1/2gpfrt, 1/2c CC, almonds. But those are just my random thoughts.

Also, there is NO SUCH WORD AS TONE. Tone only refers to music, not muscle. If you are trying to become more defined, that is a losing BF% issue. If you are looking to gain muscle, that is a bulking issue.

In any regard, muscle weighs more than fat, so you might go up a couple pounds - but remain the same size (or smaller). DO NOT use the scale to monitor your progress. The scale only shows you gravity's pull on your body. It does not give you a good picture of what kind of shape you are in.

Great thank you for your advice i will make those changes-My total cals maintenance cals are 1365/day do you think the meal plan is in line with that as long as its not over ill be happy(i dont want to gain) one more q what is the negative about eating a sweet potato at that time(i will move it to lunch and eat 3/4 c of brown rice w/dinner)