Hi guys. This is my plan as it stands. I am (3 weeks away from being) 20 years old, 180lbs, unclear about BF% because my scales suck and the weight it gives swings +- 20lbs every time I stand on it. An online BF calculator was about 24% I think. I sit around all day where I work, and all cardio and weights will be carried out at 5pm. I've worked out my BMR and am shooting for 1800cals per day. I was thinking 50/30/20 cardio days, and 40/40/20 on weight days, is that a good idea? For now though I wanna achieve 40/40/20. Anywho, I have tried to form a plan but have come up short.

Stats are Cals/carbs/fibre/sugars/protein/fat/sat

7.15AM

2x Weetabix: 126/25.5/3.8/1.8/4.4/0.7/0.2

100ml skimmed milk: 35/5/0/5/3.4/0.1/0

1x medium banana: 105/27/3/14/1/0/0


10.00AM

2 slices WW bread: 84/14.8/2.6/0.8/4.4/0.6/0.2

100g chicken mayo filler: 85/3.2/0.6/0/15/1.3/0.3



12.30PM

2 slices WW bread: 84/14.8/2.6/0.8/4.4/0.6/0.2

2 slices pork sliced meat: 46/0.3/0/0.3/7.3/1.8/1.2

50g tomato: 11/2.5/0.5/0/0.5/0/0


2.45PM


65g tuna: 123/0/0/0/17.6/5.9/0.7

50g tomato: 11/2.5/0.5/0/0.5/0/0

60g mandarin orange: 31.8/7.8/1.2/6.6/0.6/0/0


5.00PM

Cardio or weights


6.00PM

1oz ON WHEY Protein shake: 110/2/0/1/22/2/1

8 oz turkey: 236/9/0/9/38.5/4.5/0

170g brocolli: 59.5/11.9/5.1/1.7/3.4/0/0

Carrots: 16/4/1/2/0/0/0

2 egg whites: 34/0/0/0/8/0/0

Totals:

Cals: 1197.3 (/1800)
Carbs: 130.3 (/180)
Protein: 131 (/180)
Fat: 17.5 (/40)

I am way short on all areas really. Even though I'm short on calories I still have a horrible feeling that I'll be overeating with this plan. As it is I have one banana, 2 sandwiches and a main evening meal each day, and even with liberal guesses I can't see how that would reach my maintenance level, although fat would be high.

Any ideas would be great, should I take stuff out, add stuff, replace stuff, rearrange the order? Thanks for reading.

Wow, that was so overcomplicated, I got a headache from just loking at all the ratios. You should try to make it easier on yourself. Check out some of the online tracking sites like www.fitday.com (it's free) and enter your food in and follow the ratios that way - it does it for you. And that way you can check in as often as you want and watch your intake to see where you can improve.