Hey guys,

 

My actual goal was to get from 59kg to 80kg before I started cutting, but it's getting pretting hard to keep up with the meals since i'm back in school again now. So I decided to start cutting instead, because it's much easyer with my current daily routines.

 

I hope you guys can take a look at my meal plan which I made myself today, and share your thoughts with me.

I would like to know if there is anything I should change about it, and if I should cut more carbs then I already am.

 

My current stats are:

 

Weight: 74kg (162 lbs)

Height: 1,76cm (5"10)

BF: 12.9%

Bodytype: Ectomorph

 

My current goal:

 

BF: 7-8%

Weight: 70kg

 

 

I'm working out 6 days a week for my 18th week now (sunday rest day).

I'm not doing any cardio atm, (only 10 minutes every day for warmup) should I do more cardio? if yes what type of cardio?

 

 

My meal plan:

 

Meal 1:

-4 whole eggs/scrambled  (PROTEIN = 26g, CARBS= 4g, FAT= 30g, TOTAL = 390Kc )

-1 Granny smith apple (CARBS= 22g, TOTAL = 88Kc)

-1 green thee 200ml

-1 scoop BSN SYNTHA-6 PROTEIN SHAKE (PROTEIN = 22g, CARBS= 10g, FAT= 6g, TOTAL = 192Kc)

-10ml olive oil (FAT = 10g, TOTAL = 90kc)

 

Meal 2:

-2 pieces whole grain bread with chickenbreast slices (PROTEIN = 10.6g, CARBS= 32g, FAT= 3.4g, TOTAL = 212Kc)

-1 green thee 300ml

 

Meal 3:

-2 pieces whole grain bread with chickenbreast slices (PROTEIN = 10.6g, CARBS= 32g, FAT= 3.4g, TOTAL = 212Kc)

-1 can of tuna (leaked) 130g (PROTEIN 32.5g, TOTAL = 130Kc)

 

Pre workout:

-1 scoop BSN N.O X-plode

 

Mid workout:

-1 scoop BSN Amino-X

 

Post workout:

-1 scoop BSN SYNTHA-6 PROTEIN SHAKE (PROTEIN = 22g, CARBS= 10g, FAT= 6g, TOTAL = 192Kc)

 

Meal 4

-8oz chicken breast or beef/red meats (PROTEIN= 50g, TOTAL = 200Kcal)

-Salad: 150g tomatoes, 150g cucumber, 100g iceberg lettuce (PROTEIN= 3.5g, CARBS= 10g, TOTAL = 54Kc)

-1 green thee 300ml

 

Meal 5

-2 pieces whole grain bread with chickenbreast slices (PROTEIN = 10.6g, CARBS= 32g, FAT= 3.4g, TOTAL = 212Kc)

-1 Granny smith apple (CARBS= 22g, TOTAL = 88Kc)

-1 green thee 300ml

 

Meal 6

-250ml plain cottage cheese (PROTEIN = 22.5g, CARBS = 10g, TOTAL = 130kcal

 

Before bed

-1 scoop BSN SYNTHA-6 PROTEIN SHAKE (PROTEIN = 22g, CARBS= 10g, FAT= 6g, TOTAL = 192Kc)

-1 Scoop BSN Cellmass 2.0

 

 

My daily macro's

 

Total Protein: 232,3g

Total Carbs: 194g

Total Fat: 68,2g

 

Total Calories: 2319

 

 

-I also drink around 4 Liters of water everyday.

-Everything I bake is in olive oil.

-Before this meal plan I also had a pretty clean mealplan which was around 3000Kc daily.

-I will also switch the salad with other veggies now and then, broccoli/white beans.

Hey guys,

 

My actual goal was to get from 59kg to 80kg before I started cutting, but it's getting pretting hard to keep up with the meals since i'm back in school again now. So I decided to start cutting instead, because it's much easyer with my current daily routines.

 

I hope you guys can take a look at my meal plan which I made myself today, and share your thoughts with me.

I would like to know if there is anything I should change about it, and if I should cut more carbs then I already am.

 

My current stats are:

 

Weight: 74kg (162 lbs)

Height: 1,76cm (5"10)

BF: 12.9%

Bodytype: Ectomorph

 

My current goal:

 

BF: 7-8%

Weight: 70kg

 

 

I'm working out 6 days a week for my 18th week now (sunday rest day).

I'm not doing any cardio atm, (only 10 minutes every day for warmup) should I do more cardio? if yes what type of cardio?

 

 

My meal plan:

 

Meal 1:

-4 whole eggs/scrambled  (PROTEIN = 26g, CARBS= 4g, FAT= 30g, TOTAL = 390Kc )

-1 Granny smith apple (CARBS= 22g, TOTAL = 88Kc)

-1 green thee 200ml

-1 scoop BSN SYNTHA-6 PROTEIN SHAKE (PROTEIN = 22g, CARBS= 10g, FAT= 6g, TOTAL = 192Kc)

-10ml olive oil (FAT = 10g, TOTAL = 90kc)

 

Meal 2:

-2 pieces whole grain bread with chickenbreast slices (PROTEIN = 10.6g, CARBS= 32g, FAT= 3.4g, TOTAL = 212Kc)

-1 green thee 300ml

 

Meal 3:

-2 pieces whole grain bread with chickenbreast slices (PROTEIN = 10.6g, CARBS= 32g, FAT= 3.4g, TOTAL = 212Kc)

-1 can of tuna (leaked) 130g (PROTEIN 32.5g, TOTAL = 130Kc)

 

Pre workout:

-1 scoop BSN N.O X-plode

 

Mid workout:

-1 scoop BSN Amino-X

 

Post workout:

-1 scoop BSN SYNTHA-6 PROTEIN SHAKE (PROTEIN = 22g, CARBS= 10g, FAT= 6g, TOTAL = 192Kc)

 

Meal 4

-8oz chicken breast or beef/red meats (PROTEIN= 50g, TOTAL = 200Kcal)

-Salad: 150g tomatoes, 150g cucumber, 100g iceberg lettuce (PROTEIN= 3.5g, CARBS= 10g, TOTAL = 54Kc)

-1 green thee 300ml

 

Meal 5

-2 pieces whole grain bread with chickenbreast slices (PROTEIN = 10.6g, CARBS= 32g, FAT= 3.4g, TOTAL = 212Kc)

-1 Granny smith apple (CARBS= 22g, TOTAL = 88Kc)

-1 green thee 300ml

 

Meal 6

-250ml plain cottage cheese (PROTEIN = 22.5g, CARBS = 10g, TOTAL = 130kcal

 

Before bed

-1 scoop BSN SYNTHA-6 PROTEIN SHAKE (PROTEIN = 22g, CARBS= 10g, FAT= 6g, TOTAL = 192Kc)

-1 Scoop BSN Cellmass 2.0

 

 

My daily macro's

 

Total Protein: 232,3g

Total Carbs: 194g

Total Fat: 68,2g

 

Total Calories: 2319

 

 

-I also drink around 4 Liters of water everyday.

-Everything I bake is in olive oil.

-Before this meal plan I also had a pretty clean mealplan which was around 3000Kc daily.

-I will also switch the salad with other veggies now and then, broccoli/white beans.

As John said, looks good as long as you're burning more calories than you're eating.

 

For your cardio, if you wanted to implement some, go for HIIT. I know I say this a lot, but it's only because it's the best way to burn fat (I believe).

 

Other vegetables you could switch in would be asparagus - its a good dieuretic vegetable.

 

You could possibly lower the carbs and increase the fat if you wanted too, but only if you think that is stopping you from losing fat.

 

Apart from that, looks great!

 

#HTH!

Thanks man!, doing HIIT 1-2 times a week now.

Pretty sick how fast i'm losing weight.. i'm from 73.6kg to 72.2kg already!