Short intro:
I am 22 years old, 72,5kg's (160 lbs), 175 cm (5'9 feet). (BF 13-16%, machines vary)
I started weight lifting +- 2,5 years ago with 2 years being active and i need help with my mealplan.
I need a structure in my daily meals, but i need to keep the flexibility in them. (i can't bring whole chickens with me to school or stuff like prepared fish). Here in The Netherlands we tend to eat a lot of sandwiches / bread. It is normall to do. Bread for breakfast and lunch. Dinner consisting mostly out of meat, patatoes and veggies. Now i need help with defining a better meal plan.
My daily life:
Lifting 3 times a week (max muscle gain) at least. Often 3/5 times.
Besides that i attend university with very different time tables and shedules. Things can become real hectic each semester.
Now my question is: What can i improve? Where can i get simple gains in my meal.
My goal: 75kg next summer, with a maximum of 12% bodyfat.
Ideal path to get there from now: Gain muscle, lose fat at the same time.
My current meal shedule from 3 days this week:
Tuesday:
1x milk (200/250 ml)
1x bread with butter and slice of sausage
2x bread with butter and chicken
1x bread with chocolate parts (sprinkles?)
2x glass of chocolate milk
1x banana
1x 1/3 glass of soda (100 ml) <-- i never drink soda, this is exceptional.
1x Fatless yoghurt (+- 200 ml)
1x Mandarin
1/2 Shake of whey perfection (+- 14g protein with 300 ml milk)
1x Schnitzel
1,5 Full patatoe
1x Can of Peas
2/3 Shake of whey perfection (+-20g protein with 300 ml milk)
2 liter of water (during the whole day)
Wednesday:
2 x bread with butter and cheese & cucumber
1 x bread with butter and chocolate chips (sprinkles)
2 x glass of chocolate milk
2 x bread with butter and chicken
1 x bread with butter and jam
1 x bread with butter and jam
2 x bottle of water
1 x protein shake full with water (28 gram protein)
2 x yogurt (+- 200ml each)
Dinner:
Spaghetti with the meat sauce over it and cheese
1 x mandarin
2 x Spa Fruitwater
Thursday:
5 x sandwich with sausage and butter
1 x bottle water
1 x Spa water
1 x 2 eggs with bredd
1 x Bread with nutella & butter
1 x Breda with peanutbutter
1 x bottle of water
1 x milk
1 x Whey protein Shake with milk (300 ml)
Dinner:
1 x Salad (a lot, i love veggies and fruit so this wont be a problem)
1 x Hamburger meat
1 x 1,5 patatoe
1 x yoghurt.
This is kinda how my average food intake looks like. These 3 days represent mostly my entire week, months of food.
Calorie requirements:
2700 / 2800
Protein: 160 gram
Fat: 80 gram
Carbo: 360 gram
Protein 160 x 4 = 640 calories
Fat 80 x 9 = 720 calories
=
1360 calories
2800 – 1360 = 1440 calories left
1440 : 4 = 360 gram carbo
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Daily need: 2800 calories
160 gram protein (640 calories)
80 gram fat (720 calories)
360 gram carbo (1440 calories) My calculations
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Protein: 35% of 2800 = 980 calories ÷ 4 = 245g per day

Carbs: 45% of 2800 = 1260 calories ÷ 4 = 315g per day

Fat: 20% of 2800 = 560 calories ÷ 9 = 62g per day
Other site calculatiosn
