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Meal plan trouble

Having trouble balancing stuff out.

Oivaleh
Oivaleh g Oiva Lehtinen
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2016
Posted

So yah, food troubles. I guess some stats first so taken from the meal planner panel on the left, I am the following:

 

207 pounds, 94kg

1m84cm tall

age 25

BMR rest 2100 / motion 3255, Moderate exercise and the goal is pretty much loose fat and gain muscle at the same time.
Suggested intake was 3005 cal, 159g of protein, 72g of fats and 430g of carbs.

 

So what I'm trying to figure out is how to actually balance everything so I can get enough calories? Currently my choises, that fit my oh so sad budget, gives me too many carbs, not enough protein etc. picture below. Was also trying to see which was better, pulled oats or chicken as a protein source. Pulled oats seems to be a better choise but is high in carbs. Also I noticed that apparently my 300 grams of rice, think I need to lower the ammout of rice, contains 900mg of sodium. That can't be right, right? When I press the Sodium, which is D right now, it literally shows me rice way on top with 900mg of sodium. Picture of current meal plan below.

 

As for my exercise I am doing a push, pull and leg split. Push and pull are both done in super sets of 3. In days between I try and do cardio, mainly 10-20 minute hiit on bike, core abs and some stretches. In total that brings me to 5-6 days of exercise a week. I think my weekly workout is in the moderate range so even if I wanted to just loose fat, with my body weight I'd still need around 2500-2700 calories a day wouldn't I? I have exercised before and atleast have a basic understanding of what and how to do but planning my diet is turning out to be quite difficult. I do follow a macro meal plan, tastes like ass and eating it everyday right now. I'm quite sure it is lacking on the micro department though.

 

Sorry for the rant but guess what I was trying to say is, I'm at a complete loss on how to actually balance all this stuff. Any help, tips or anything related on how to balance this or what to eat would be very much appreciated, thanks! 


William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Oivaleh

So yah, food troubles. I guess some stats first so taken from the meal planner panel on the left, I am the following:

 

207 pounds, 94kg

1m84cm tall

age 25

BMR rest 2100 / motion 3255, Moderate exercise and the goal is pretty much loose fat and gain muscle at the same time.
Suggested intake was 3005 cal, 159g of protein, 72g of fats and 430g of carbs.

 

So what I'm trying to figure out is how to actually balance everything so I can get enough calories? Currently my choises, that fit my oh so sad budget, gives me too many carbs, not enough protein etc. picture below. Was also trying to see which was better, pulled oats or chicken as a protein source. Pulled oats seems to be a better choise but is high in carbs. Also I noticed that apparently my 300 grams of rice, think I need to lower the ammout of rice, contains 900mg of sodium. That can't be right, right? When I press the Sodium, which is D right now, it literally shows me rice way on top with 900mg of sodium. Picture of current meal plan below.

 

As for my exercise I am doing a push, pull and leg split. Push and pull are both done in super sets of 3. In days between I try and do cardio, mainly 10-20 minute hiit on bike, core abs and some stretches. In total that brings me to 5-6 days of exercise a week. I think my weekly workout is in the moderate range so even if I wanted to just loose fat, with my body weight I'd still need around 2500-2700 calories a day wouldn't I? I have exercised before and atleast have a basic understanding of what and how to do but planning my diet is turning out to be quite difficult. I do follow a macro meal plan, tastes like ass and eating it everyday right now. I'm quite sure it is lacking on the micro department though.

 

Sorry for the rant but guess what I was trying to say is, I'm at a complete loss on how to actually balance all this stuff. Any help, tips or anything related on how to balance this or what to eat would be very much appreciated, thanks! 


Hi there !

 

You could add some more milk in there if its possible. I like to have milk or yoghurt with my oatmeal which gives me the extra fats and protein. Chicken is great for protein, you could eat just the chicken for the extra protein. I do that sometimes, have just chicken and then I have oatmeal afterwards.

 

White rice does not have sodium. Brown rice on the other hand, tipically has 2mg of sodium pr cup (http://www.livestrong.com/article/519077-how-much-sodium-is-in-rice/).

 

And yes if you want to maintain muscle you do need to eat enough calories aswell.

 

If you think your meals taste like ass, change it up every once in a while, you dont have to eat the same thing day in and day out.

 

For the macros, I would personally have lower carbs and have more protein. Following a ratio of 40 % protein 40% carbs and 20% fats for instance.

 

Let me know if this helps, if not let me know and I will try to help further !

MS Athelete / Super Hermanite / SHF
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Oivaleh

So yah, food troubles. I guess some stats first so taken from the meal planner panel on the left, I am the following:

 

207 pounds, 94kg

1m84cm tall

age 25

BMR rest 2100 / motion 3255, Moderate exercise and the goal is pretty much loose fat and gain muscle at the same time.
Suggested intake was 3005 cal, 159g of protein, 72g of fats and 430g of carbs.

 

So what I'm trying to figure out is how to actually balance everything so I can get enough calories? Currently my choises, that fit my oh so sad budget, gives me too many carbs, not enough protein etc. picture below. Was also trying to see which was better, pulled oats or chicken as a protein source. Pulled oats seems to be a better choise but is high in carbs. Also I noticed that apparently my 300 grams of rice, think I need to lower the ammout of rice, contains 900mg of sodium. That can't be right, right? When I press the Sodium, which is D right now, it literally shows me rice way on top with 900mg of sodium. Picture of current meal plan below.

 

As for my exercise I am doing a push, pull and leg split. Push and pull are both done in super sets of 3. In days between I try and do cardio, mainly 10-20 minute hiit on bike, core abs and some stretches. In total that brings me to 5-6 days of exercise a week. I think my weekly workout is in the moderate range so even if I wanted to just loose fat, with my body weight I'd still need around 2500-2700 calories a day wouldn't I? I have exercised before and atleast have a basic understanding of what and how to do but planning my diet is turning out to be quite difficult. I do follow a macro meal plan, tastes like ass and eating it everyday right now. I'm quite sure it is lacking on the micro department though.

 

Sorry for the rant but guess what I was trying to say is, I'm at a complete loss on how to actually balance all this stuff. Any help, tips or anything related on how to balance this or what to eat would be very much appreciated, thanks! 


We know the struggle man!! it can be tough! Basically you need ot boost the protein and cycle the carbs and 430g may be too high. need ot get the protein closer to 200grams+ and try to get the carbs to around 300-350. Some great sources can be MILK like William suggested.. GREEK YOGURT - PLAIN has like 23 grams of protein per cup! Awesome!

 

Also, buying chicken in bulk will always help to. You can get a lot at Walmart for like $10! Also, for more food suggestions check out this article!

http://muscularstrength.com/article/healthy-shopping-list-for-life

 

Also, remember you cant lose fat and gain muscle at the same time.. you need to pick one goal and stick to it. If anything.. on days where you dont train as hard or you are resting focus on keeping fat and protein the same and lower carbs closer to 150-200.

 

It is all about learning your body! you can do it!

Need 1 on 1 coaching? Send me a direct message to learn more!
Oivaleh
Oivaleh g Oiva Lehtinen
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2016
Posted

Sorry for the slow reply, been away for quite a while. And thanks for the suggestions, I'll try raising my protein intake more than it is now!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Oivaleh

Sorry for the slow reply, been away for quite a while. And thanks for the suggestions, I'll try raising my protein intake more than it is now!

Let us know how it goes @Oivaleh! :-)

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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