abood
New member
First of all, i started planning this diet for a really long time, and when i was making progress (in making it) i got busy with my work,,etc
Anyway, I'm fed up of excuses and finally making the decision of losing my belly fat..
So here some information about me:
age: 19
weight: 82
height: 170cm
bf: According to 3J about 28-30%bf
goals: Running this diet for a long time and trying decrease my bf% by 5%.
182 x .30 = 54.6lbs
182 - 54.6 = 127.4lbs lean body weight
127.4 \ 2.2 = 57.9 lean mass in kg
370 + (21.6 x 57.9) = 1620.64 BMR
Need to reach these stats in my diet:
2200 calories
250g protein
130g fats
<20g carbs
---------------------------------------
6:00am Meal one:
Cal \ fat \ carb \ prot
Chick breast 3oz = 166 \ 6.6 \ 0.0 \ 25.1
Olive oil 1tbsp = 119 \ 13.5 \ 0.0 \ 0.0
Whole Egg boiled (1large)=77.2 \ 5.3 \ 0.56 \6.3
+ One multi vitamin tablet
+ one scoop of glutamine with water (5g)
Meal one total = 362.2 \ 25.4 \ 0.56 \ 31.4
9:00am Meal two:
Cal \ fat \ carb \ prot
Cucumber, raw 3oz = 10\0.1\1.8 \0.5
Carrots, raw 2oz = 23 \ 0.1 \ 5.4 \ 0.5
Tuna, canned, oil pack 2oz = 112\4.7\0.0 \16.5
Olive oil 1tbsp = 119 \ 13.5 \ 0.0 \ 0.0
+ one scoop of glutamine with water (5g)
Meal two total = 264\18.4\7.2\17.5
12:00pm Meal three:
Cal \ fat \ carb \ prot
One scoop of protein with water (Nectar) = 90 \ 0.0 \ 0.0 \ 23
Olive oil 2tbsp = 119 \ 27 \ 0.0 \ 0.0
Meal three total = 209 \ 27 \ 0 \ 23
3:00pm Meal four:
Cal \ fat \ carb \ prot
Chick breast 3oz = 166 \ 6.6 \ 0.0 \ 25.1
Olive oil 1tbsp= 119 \ 13.5 \ 0.0 \ 0.0
Lettuce, raw 5oz= 19 \0.2 \ 4.0\1.2
Meal four total = 304\20.3 \4.0 \ 26.3
6:00pm:
(Same as meal one) (Meal5)
Cal \ fat \ carb \ prot
Chick breast 3oz = 166 \ 6.6 \ 0.0 \ 25.1
Olive oil 1tbsp = 119 \ 13.5 \ 0.0 \ 0.0
Whole Egg boiled (1large)=77.2 \ 5.3 \ 0.56 \6.3
+ One multi vitamin tablet
+ one scoop of glutamine with water (5g)
Meal one total = 362.2 \ 25.4 \ 0.56 \ 31.4
--------Workout-----pre workout HEMO-RAGE Black Ultra Concentrate 1 scoop
9:00pm:
Cal \ fat \ carb \ prot
One scoop of protein with water (Nectar) = 90 \0.0 \0.0 \ 23
Cheese, Cheddar or American type(2slice) = 172 \13.6 \2.4\10.0
Olive oil 1tbsp = 119 \13.5\ 0.0 \0.0
Meal 6 total= 381\27.1\2.4\33
Total of all meals = 1882.4 cal \ 143.6fat\ 14. 72carb \ 162.6prot
---------------------
Workout:
five day split:
per day
chest
bi/tri
back
shoulders/traps
legs
16 sets per....
I tried to add lean meat but fitday.com doesnt have the macros for it,,, there is shortage in my stats if there is any suggestion to tweak this diet up please comment
Cardio: Coming soon !
Ps: Special thanks to 3J for answering all my pms. <--
Anyway, I'm fed up of excuses and finally making the decision of losing my belly fat..
So here some information about me:
age: 19
weight: 82
height: 170cm
bf: According to 3J about 28-30%bf
goals: Running this diet for a long time and trying decrease my bf% by 5%.
182 x .30 = 54.6lbs
182 - 54.6 = 127.4lbs lean body weight
127.4 \ 2.2 = 57.9 lean mass in kg
370 + (21.6 x 57.9) = 1620.64 BMR
Need to reach these stats in my diet:
2200 calories
250g protein
130g fats
<20g carbs
---------------------------------------
6:00am Meal one:
Cal \ fat \ carb \ prot
Chick breast 3oz = 166 \ 6.6 \ 0.0 \ 25.1
Olive oil 1tbsp = 119 \ 13.5 \ 0.0 \ 0.0
Whole Egg boiled (1large)=77.2 \ 5.3 \ 0.56 \6.3
+ One multi vitamin tablet
+ one scoop of glutamine with water (5g)
Meal one total = 362.2 \ 25.4 \ 0.56 \ 31.4
9:00am Meal two:
Cal \ fat \ carb \ prot
Cucumber, raw 3oz = 10\0.1\1.8 \0.5
Carrots, raw 2oz = 23 \ 0.1 \ 5.4 \ 0.5
Tuna, canned, oil pack 2oz = 112\4.7\0.0 \16.5
Olive oil 1tbsp = 119 \ 13.5 \ 0.0 \ 0.0
+ one scoop of glutamine with water (5g)
Meal two total = 264\18.4\7.2\17.5
12:00pm Meal three:
Cal \ fat \ carb \ prot
One scoop of protein with water (Nectar) = 90 \ 0.0 \ 0.0 \ 23
Olive oil 2tbsp = 119 \ 27 \ 0.0 \ 0.0
Meal three total = 209 \ 27 \ 0 \ 23
3:00pm Meal four:
Cal \ fat \ carb \ prot
Chick breast 3oz = 166 \ 6.6 \ 0.0 \ 25.1
Olive oil 1tbsp= 119 \ 13.5 \ 0.0 \ 0.0
Lettuce, raw 5oz= 19 \0.2 \ 4.0\1.2
Meal four total = 304\20.3 \4.0 \ 26.3
6:00pm:
(Same as meal one) (Meal5)
Cal \ fat \ carb \ prot
Chick breast 3oz = 166 \ 6.6 \ 0.0 \ 25.1
Olive oil 1tbsp = 119 \ 13.5 \ 0.0 \ 0.0
Whole Egg boiled (1large)=77.2 \ 5.3 \ 0.56 \6.3
+ One multi vitamin tablet
+ one scoop of glutamine with water (5g)
Meal one total = 362.2 \ 25.4 \ 0.56 \ 31.4
--------Workout-----pre workout HEMO-RAGE Black Ultra Concentrate 1 scoop
9:00pm:
Cal \ fat \ carb \ prot
One scoop of protein with water (Nectar) = 90 \0.0 \0.0 \ 23
Cheese, Cheddar or American type(2slice) = 172 \13.6 \2.4\10.0
Olive oil 1tbsp = 119 \13.5\ 0.0 \0.0
Meal 6 total= 381\27.1\2.4\33
Total of all meals = 1882.4 cal \ 143.6fat\ 14. 72carb \ 162.6prot
---------------------
Workout:
five day split:
per day
chest
bi/tri
back
shoulders/traps
legs
16 sets per....
I tried to add lean meat but fitday.com doesnt have the macros for it,,, there is shortage in my stats if there is any suggestion to tweak this diet up please comment
Cardio: Coming soon !
Ps: Special thanks to 3J for answering all my pms. <--
