Another "hows my plan" post

[PJo336]

I made a post a while back with my diet plan but it wasnt in depth. Ive tweeked it a bit since then. I am 185lbs 5'11'' but my BF% is 21-23 and id like that to be 10-13%. Im looking for results in fat loss, any other results such as mucle mass built is a nice bonus but my main concern is losing my flabby gut.

Bfast- 1egg + 2 egg whites + fat free cheese + 1 piece of toast with all natural PB + milk
530 cals 21g fat 4g sat fat 35.5g carbs 46g protein

Snack 1- protein shake- milk + pb+ whey protein+ ice
305 cals 9.5g fat 2.3g sat fat 10.5g carbs 31.5g protein

Lunch- Tuna sandwich + fruit
292 cals 1.5g fat 0g sat fat 54g carbs 17g protein

snack 2-protein shake- milk + pb+ whey protein+ ice
305 cals 9.5g fat 2.3g sat fat 10.5g carbs 31.5g protein

Dinner- Brown rice+ red beans + skinless chicken
360 cals 3g fat 0g sat fat 53g carbs 34g protein

Snack 3- yogurt + strawberries
240 cals 0g fat 0g sat fat 48g carbs 12g protein



**Total**
~2032 cals
~44.5g fat
~9g sat fat
~211g carbs
~172g protein

I hope I did the math right.

Heres the final workout plan. I am on the club rowing team and need to get my endurance up, hence the neccessity to keep the distance runs.

Mon- Rest
Tues- Weight training full body + HIIT biking once ev other week
Wed- Run
Thurs- Weight training full body
Fri- Run
Sat- Rowing
Sun- Weight training full body


I enjoy being active, and i plan on taking most of this slow, meaning when running im not trying to run 7 min miles and im not trying to bench 300 lbs, so I dont think this is overdoing it. But if anyone does let me know. Any changes that could be made? Just looking to do this then tone it down a bit but still be fairly active.

Thanks for the help guys

[Green Kool Aid]

vegetables?

[PJo336]

Good call, I have broccoli with the tuna sandwich and twice a week i have a lean steak for dinner also with broccoli, i can try and add that in a few more places

[Parallax]

Looks ok, but I think with the club rowing and other workouts that 2k calories is going to leave you feeling exhausted and starving. Check this out http://www.bmi-calculator.net/bmr-ca...dict-equation/

Do the calculations and see what you get...adjust accordingly.

[PJo336]

thanks for the link

it says I should be more closer to 3000 cals, ive always been trained to believe that the more you eat is wrong, and i know thats not the case but how fast can i lose a gut eating 3000 cals a day?

[That Foreign Guy]

[ QUOTE ]
how fast can i lose a gut eating 3000 cals a day?

[/ QUOTE ]

Depends how many calories you burn and that's a function of lean body mass and activity (mostly).

If you starve your body it will go into starvation mode and try desperately to conserve tissue. We are here because our ancestors were the best at staying fat in times of scarcity.

You do the math.