Hi guys and gals...

After doing abit of research over the past couple of days i have come up with a meal plan that i see will help me achieve my goal, to lose my fat and get a six pack....a six pack that i don't have to tense to show....

My Info

Male
Age - 18
Weight 71kg
Height - 163cm
BMR - 2301.25

My Meal Plan

Breakfast - 8am
Oats with a dash of 2% fat milk, half a cup of Raspberries
Snack 1 - 10am
Small Orange
Dinner - 1pm ish
Tin of Tuna
Tin of Salmon
Snack 2 - 3pm ish
13 Almonds
1 Dairylea Light Cheese Triangle (33 cal,1.3 fat,3.7 pro,1.5 carbs
Tea - 5:30 ish
3 Turkey Fillets
Salad (Lettuce, Cucumber, Tomatoes, Grated Carrot
Snack 3 - 7ish
Rivita Cracker ( 37 cal, 0.6 fat, 1.1 pro, 6.7 carbs
Low Fat Cottage cheese Spread (roughly 15g)
Bedtime Drink - 10pm ish
2 Scoops Chocolate whey protein powder
10oz of Milk

Totals:

Calories - 1780
Fat - 50.2
Protein - 220.34
Carbohydrates - 82.54

Questions
1. I think i know that this is not enough calories....so what should i do....just like double a item i eat?
2. Is my balance of nutrients ok e.g Fat, Protein, Carbs
3. I think i should be eating more carbs...what are good carbs to eat.

Exercise

Monday - 2 Hour Indoor Soccer
Tuesday - Gym Session - Cardio
Wednesday - Gym - Cardio and abit of weights
Thursday - 90 Minute soccer match
Friday - Gym Session - Tiny tiny cardio and weights
Saturday - Rest Day :lol:
Sunday - 90 Minute Soccer Match

I Hope you guys can help me, ive tried other forums and they have not seemed to help me....

Thanks in advance...any questions i will try my best to answer...

Fattytumtums

You need a lot more calories in general. Even though your BMI is 2300, it's only an estimation. I would start eating around 3000 calories a day and adjust from there.

Meal 1 - Get rid of milk and cook oats with water. Add protein such as Egg Whites
Meal 2 - This is hardly a meal. If you can, have the same meal as Meal 1. Or if you don't want to have the same thing, have combine complex carbs (oats, brown rice, sweet potatoes, etc.), protein (chicken breast, lean red meat, tuna, etc.), and veggies for a meal.
Meal 3 - Pick either Tuna or Salmon. I'd go with Salmon since it has good fats. Combine with Carbs and veggies.
and etc.....

You get the point for meal planning. Basically, eat natural, unprocessed foods, combining carbs and protein. As you get to the end of the day, start cutting out carbs and start combining protein and fats. So the last two meals of the day can be something like salad, chicken breast, and olive oil or cottage cheese and natural peanut butter. For your bedtime snack, whey protein isn't optimal. Whey is rapidly digested which is not what you want. You want a protein that's longer lasting such as casein or animal protein. Examples of casein can be cottage cheese, casein protein powder, etc. If you don't want to use casein, you can always use eggs, steak, whatever.

I think your diet is greatly lacking in carbs and fats. Remember, carbs that low will drain your energy needed to have intense workouts. Don't fall for the carbs are fattening myth. Same goes with fats. Fats, when the right kinds are eaten at right times can greatly enhance fat loss. Fats are nutrients needed by your body. Fat loss isn't about low carbs and low fats. It's about calories in vs. calories out.

For your exercise, I would remove cardio. I believe that you are getting plenty of cardio from your soccer. The reason I recommended 3000 calories in the beginning was because of your soccer. This will make your caloric needs greater than most people. So make tuesday, wednesday, and friday your weights day. Because you need to lift two days in a row, I would go with splits, preferably lower/upper body split.

I probably shouldn't have written all this and just told you to read the stickies in beginner section. Well, since I already put the work into it, I guess I will post it in hopes of it being help to you. I still suggest reading the stickies in beginner section though. They are great information that will get you started.

i think your protein income is to high,
the recommended protein intake is (rough approximation) : weight * 2.
unnecessary protein will be used for energy (as carbs do), stored as fat and hurt your kidneys.

another thing is that you might want to break the 2 scoops dose (at 22:00) into two doses of 1 scoop, and balance your low intake at the morning.

What i have been told is not to eat many carbs....and to have 3 big meals....so meal 1,3 and 5....then meals 2,4 and 6 to be snacks....i think three thousand calories would be too much for me......

I Don't want to join the gym and pay £20 a month to only do weights.....

Would you advise inputting some brown savour rice into my diet....

I have been told that having a protein shake before bed is good for you......

so your sayin my weight is 71kg....i should only be eating roughly 140g of protein.....well if i eat any more less foods i will be starving !!!

Thanks in advance

If you are not the goal keeper for your soccer, I still think you need higher calories. Oh, the reason you join a gym is so that you can do weights, not cardio. You can do cardio anywhere other than the gym, such as running outside, biking, walking, jump roping. Weights, you can't.

I personally would add a lot more veggies, at present you have them in one of your seven meals, it might be good to get them into 4-6 of those meals :)