well after losing alot of weight and now i want to concentrate on getting alot leaner and ultimatly 10 percent body fat ive redone my diet....ive had some help (thanks lemon song) and kinda wanna get some opinions

here we go
male
6 foot 2
220 lbs

7:30 am apple
8:00 am weights workout
8:45 ATW protien shake with water and dextrose
11:00 5 egg whites, 1 egg, 1/2 cup of irish oats
1:00 tofurkey sandwich on ezekiel bread. 1 cup of green beans
3:00 2 tbsps nat PB, and 1 cup edamame
5:00 one serving of black beans one serving of brown rice
7:00 2 cans of tuna and 15 almonds
9:00 protien shake with water

ive been drinking between 1 -2 gallons of water a day

this would be my meal plan for lifting days ..on cardio days i would omit the first shake and go straight to egg meal...

all help appreciatted..even a that looks good helps...

That looks good. :)

(It does look good, I'm serious.)

My thoughts in bold:

7:30 am apple
Good.

8:00 am weights workout
8:45 ATW protien shake with water and dextrose
Good.

11:00 5 egg whites, 1 egg, 1/2 cup of irish oats
Good.

1:00 tofurkey sandwich on ezekiel bread. 1 cup of green beans
Not bad. What kind of turkey?.

3:00 2 tbsps nat PB, and 1 cup edamame
What is edamame?

5:00 one serving of black beans one serving of brown rice
Can you give me a macro/calorie break down on those black beans? I'd like to see more protein here, MAYBE.

7:00 2 cans of tuna and 15 almonds
Good.

9:00 protien shake with water
What kind of shake? I would add some fat to this, Natty Peanut Butter, Flax Seed Oil, etc.

That looks good. :)

(It does look good, I'm serious.)

My thoughts in bold:

7:30 am apple
Good.

8:00 am weights workout
8:45 ATW protien shake with water and dextrose
Good.

11:00 5 egg whites, 1 egg, 1/2 cup of irish oats
Good.

1:00 tofurkey sandwich on ezekiel bread. 1 cup of green beans
Not bad. What kind of turkey?.

3:00 2 tbsps nat PB, and 1 cup edamame
What is edamame?

5:00 one serving of black beans one serving of brown rice
Can you give me a macro/calorie break down on those black beans? I'd like to see more protein here, MAYBE.

7:00 2 cans of tuna and 15 almonds
Good.

9:00 protien shake with water
What kind of shake? I would add some fat to this, Natty Peanut Butter, Flax Seed Oil, etc.

its tofurkey so its made from tofu...preety high in protien ..like 13 grams for 3 slices

edamame are soybeans ...great protien source..and really tasty at the same time

i dont have all the macros worked out yet, but i defintily agree i could use more protien at this meal.. i odnt really know what to put here

am definitly trying to add flax oil to my diet...ust dont want to go overboard with fat, and the shake will be all the way protien isolate...water

Do you know roughly how many calories that is total? It seems kind of low for someone 220 lbs. I could be wrong though without seeing some numbers.

Also, personally, I'd prefer the 11am meal moved up to 10am.

Do you know roughly how many calories that is total? It seems kind of low for someone 220 lbs. I could be wrong though without seeing some numbers.

Also, personally, I'd prefer the 11am meal moved up to 10am.
ill get it all figured out....it probably is too low lately ive been falling way too short on my cals

Watch out when you're getting most of your protien from Soy...

TIME Food Calories Fat Sodium Sugar Fiber Protein carbs
7:30 apple 65 0 1 13 3 0 17
8:00 workout
8:45 atw 102 0 0 1 0 24 1
8:45 dextrose 40 0 0 10 0 0 10
10:00 1 egg 70 4 65 0 0 6 0
10:00 5 egg whites 85 0 275 0 0 20 0
10:00am 1/2 C oats 150 2 0 0 4 4 26
12:00pm fake turkey 100 0 650 0 2 20 8
12:00pm green beans 60 0 0 4 4 2 12
12:00pm 2 slices bread 160 1 150 0 6 8 30
2:00pm edamame 1/2 C 100 3 30 1 4 8 9
2:00pm 2 TBSP nat pb 210 16 120 1 2 8 6
4:00pm black beans 140 3 400 1 6 7 20
4:00pm brown rice' 150 1 0 0 2 4 33
6:00pm 2can of tuna 180 2 5 0 2 38 0
6:00pm almonds 164 14 8 3 1 6 6
6:00pm 1/2 C oats 150 2 0 0 4 4 26
8:00pm atw shake 102 0 0 1 0 24 1
8:00pm
8:00pm
TOTALS 1821 48 1703 11 37 159 177

man after adding it all up its reeeeeelly low....i should be getting close to 2700 cals to lose weight and no muscle.....what can i ad and where guys?????

Some ideas:

Have a protein source with your apple before lifting.

Add another serving of dextrose to your shake PWO.

Add a protein source to your 4pm meal.

Add peanut butter or some other healthy fat to your 8pm meal.

Just eat some bigger portions overall.

You can add more meat - chicken, beef, fish.

13g/pro per 3 slices? How many sliced do you have? Eat real turkey, not tofu turkey, imo.

You can add more meat - chicken, beef, fish.

13g/pro per 3 slices? How many sliced do you have? Eat real turkey, not tofu turkey, imo.
He's veggie dude.

He's veggie dude.
I didn't see anything about being vegetarian, excuse me.

Do a lot of vegetarians eat fish?

(Serious question.)

no its not really normal...i barely consider myself a vegetarian..i used to be a strict vegan..then strict vegetarian...now i eat fish..its just kinda like a progression i guess...i became vegetarian for health reasons..and got to 320 pounds "being healthy":nope:

i may one day reintroduce chiken and turkey into my diet...right now i just cant stomach it...the thought sickens me ..its a mental thing...im gonna go over all my stuff again and try and get a better calorie count...thanks ...ill keep you posted...

no its not really normal...i barely consider myself a vegetarian..i used to be a strict vegan..then strict vegetarian...now i eat fish..its just kinda like a progression i guess...i became vegetarian for health reasons..and got to 320 pounds "being healthy":nope:

i may one day reintroduce chiken and turkey into my diet...right now i just cant stomach it...the thought sickens me ..its a mental thing...im gonna go over all my stuff again and try and get a better calorie count...thanks ...ill keep you posted...
Continue on with the progression and go buy a bag of chicken breasts. :D

(J/K)

maybe one day ill add some chicken...just not soon...

gotta eat what i like..


what protien sources shoudl i add to my pre workout and 4:oo meal???..any suggestions

well i made some changes...

i added a shake with water to my pre workout meal
i added a piece of fish(its the capt gordons microwaveable stuff-any suggestions for better quality im all open..but im at work so it has to be quick) this is my 2:00 meal
i added 8 shrimp to my 4:00 meal

and my 6:00 meal is now tuna and oats..(weird but its not that bad..

and my last meal is a shake and some almonds...still not quite where i need to be in the numbers...but the macros are almost perfect

get up a bit earlier and eat more for breakfast