Skip to main content

marco help needed

Trying to figure out a good meal plan

godspeed1208
godspeed1208 g sivakumar pillai
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Hi there eveyone, i'm new here and just recently started working out and i'm trying to create a meal plan that would work out for me. I did try those on the meal plan area but most of the foods are not available here in my country( singapore) . My goal is to lose weight/fat. i am at the moment having a bodyfat percentage of 28.2%(checked it using a weight scale tanita) The required bmr i need for at rest is 1850 and at motion is 2868.

 

But since i wanna lose weight/fat.. i have come out with a meal plan of 1800-2000 calories. Could someone take a look at it and let me know where i might have gone wrong with my calculations? or any advice will be much appreciated. Please take a look at the attached pic...those highlighted are numbers that exceeded the required amount and those i have circled are those that did not meet the required amount etc. So can some one tell me if this would work? for a weight/fat lose meal plan? i'm also working out 3-4 times a week in the gym atm... thanks guys

 

 

 

 

 

 

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: godspeed1208

Hi there eveyone, i'm new here and just recently started working out and i'm trying to create a meal plan that would work out for me. I did try those on the meal plan area but most of the foods are not available here in my country( singapore) . My goal is to lose weight/fat. i am at the moment having a bodyfat percentage of 28.2%(checked it using a weight scale tanita) The required bmr i need for at rest is 1850 and at motion is 2868.

 

But since i wanna lose weight/fat.. i have come out with a meal plan of 1800-2000 calories. Could someone take a look at it and let me know where i might have gone wrong with my calculations? or any advice will be much appreciated. Please take a look at the attached pic...those highlighted are numbers that exceeded the required amount and those i have circled are those that did not meet the required amount etc. So can some one tell me if this would work? for a weight/fat lose meal plan? i'm also working out 3-4 times a week in the gym atm... thanks guys

 

 

 

 

 

 

Hey man,

 

I am having a hard time reading your image.. any chance you can quickly type it out?  I will get right on it if you do! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
godspeed1208
godspeed1208 g sivakumar pillai
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Hi scott, sure no problem. please take a look... red indicates i have went over the required target and blue indicates i did not meet the min required...

 

source / target / what i got

 

carbs / 210-303g / 241.5g
protein / 74-163g / 118.73g
fat / 41-72g / 20.55g

sodium / AI:1500-UL:2300mg / 1614.55mg
cholesterol / 0-150mg / 255mg
saturated fat / 0-12g / 3.03g
fiber / AI:38-UL:undefined / 6.3g
omega 3 / 1.4-2.8g / 78mg
omega 6 / 12-23g / 372mg

b1 / 12mg-undefined / 3.59mg
b2 / 1.3mg - undefined / 3.003mg
b3 / 16mg-35mg / 50.136mg
b6 / 1.3-100mg / 1.88mg
b9 / 400-1000mcg/ 360mcg
b12 / 2.4mcg-undefined/ 2.83mcg
vitamin c / 90mg-2000mg / 67.47mg
vitamin e / 15mg-1000mg/ 10.955mg

potassium / AI:4700mg-undefined / 1700.63mg
magnesium / 420mg-undefined / 364.33mg
calcium / 1000mg-2500mg / 1305mg
iron / 8-45mg / 28.55mg
copper / 0.9-10mg / 0.747mg
zinc / 11-40mg / 26.21mg
phosphours / 700mg-4000mg / 1973.98mg
selenium / 55mcg-400mcg / 127.8mcg

Rishi_Ramsamooj
Rishi_Ramsamooj g Rishi Ramsamooj
140 Post(s)
140 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

I would lower down the carbs to about 155g to 170g. Keep the protien super high. At least 200g and fat at least 80 g.

18 years old Training for aesthetic athletics No roids just rage Majoring in business management Changing people's lives
godspeed1208
godspeed1208 g sivakumar pillai
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted
Posted By: Rishi_Ramsamooj

I would lower down the carbs to about 155g to 170g. Keep the protien super high. At least 200g and fat at least 80 g.

hi thank you for your advice, is carbs and sugar the same thing? i see on some labels and they are like for example:

 

carbs 35g

-sugar 15g

 

are the both the same or different? like do i have to count the sugars seperately or together as carbs? what about the rest of the others as some are over and some below..

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: godspeed1208

hi thank you for your advice, is carbs and sugar the same thing? i see on some labels and they are like for example:

 

carbs 35g

-sugar 15g

 

are the both the same or different? like do i have to count the sugars seperately or together as carbs? what about the rest of the others as some are over and some below..

Carbohydrates come in many forms +most foods usually has some type of carbohydrate content. All carbohydrates are broken down into simple sugar by the body eventually. Thus carbs and sugars are closely linked together, though not directly the same.

MS Athelete / Super Hermanite / SHF
godspeed1208
godspeed1208 g sivakumar pillai
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted
Posted By: William_Steinset

Carbohydrates come in many forms +most foods usually has some type of carbohydrate content. All carbohydrates are broken down into simple sugar by the body eventually. Thus carbs and sugars are closely linked together, though not directly the same.

ok so i should just worry about the amount of carbs would be fine?

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .