Just curious if anyone sees place for improvement on this. I plan to use it for the next week while I can't do any activity and hope to maybe shed a pound or two. Then when I reintroduce training into my schedule, I will just add a PWO meal after lifting.


Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein

Meal 1: 9 am
2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
3/4 cup egg beaters 90 0 0 3 0 0 18
Totals for meal 290 4 0.7 39 5.3 1.3 24.7


Meal 2: 12 pm
1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
1/2 Honey Wheat Tortilla 130 0 0 28 1 0 5
1 tbsp Balsamic Vinegarette 25 2 0.25 1.5 0 0 0
Totals for meal 355 6.5 0.25 31.5 1 0 42.5


Meal 3: 3 pm
150g Sweet Potato 154 0 0 36 3 0 2.25
1 turkey burger 130 3 1 1 0 0 24
2 cups broccoli 50 0 0 8 8 2 4
Totals for meal 284 3 1 37 3 0 26.25


Meal 4: 5 pm
1 scoop ON Whey Protein w/8oz skim milk 190 1.5 1 15 0.5 12 31
Totals for meal 190 1.5 1 15 0.5 12 31


Meal 5: 8 pm
2 cups mixed greens 20 0 0 4 1 2 1
2 tbsp Croutons 30 1 0 5 0 0 0
12 Pecan halves 100 10 1 2 1 0.5 1.5
200g grilled chicken tenders 200 1.6 0 1.6 0 1.6 44
Totals for meal 400 12.6 1 20.6 10 6.1 50.5


Meal 6: 11 pm
1 cup cottage cheese (2%) 180 5 3 12 0 8 24
10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
Totals for meal 252 11.4 3.4 14.4 1.4 8 26.6


TOTALS 1771 39 7.35 157.5 21.2 27.4 201.55
PERCENT 19.82% 35.57% 45.52%

looks pretty good to me!
and delicious at that

nice diet!

i would replace the whole wheat tortilla with a better bread, such as linseed and soy, multigrain, or pumpernickel, they are much more nutritious

and are you sure meal 5 is enough food? wouldnt you get really hungry!?
maybe have a whole protein source there instead of the whey powder

I think you should keep the tortilla (I love them), but add some veggies (assuming you are making a "wrap" of some kind).

Are you doing the same thing every day? You could always mix it up and do the bread thing one day and the wrap thing another.

Looks good.

What's your caloric deficit like, around 800 cals/ day ?

Looks good.

What's your caloric deficit like, around 800 cals/ day ?

Well, I'm not sure. I have no idea what my BMR is. Using those forumlas, it averages out to around 1750 calories/day, but I think it's faster than that. Regardless, I won't be doing any activity over the next week so I think the deficit is more like 400-500 for now. Once I add activity back in, the deficit will be more like 1000 cals/day.

That diet looks a lot like my diet, and I've had great results. I think the calories may be a bit low, however. I estimate my BMR to be around 1700, and I was still losing weight/fat at 2000 calories per day even during my "no training" week.