T Nation

Critique My Diet Plan


#1

I’m trying to lose weight about 30-40lbs and I just created a diet plan and I want anyone who is educated in meal plans to give me advice or tweak what I already have so I can reach my goal.
Im 26 years old 6’3" and weigh 260lbs right now. I work a desk job 5 days a week from 6am-4pm I lift during the week at 4:30pm. Here is my meal plan from when I wake up in the morning.

LIFTING DAYS HIGH CARB 4-5 Times a Week

MEAL 1–5am-6am
F C P
1 scoop Dymatize ISO-100 Protein/1tbsp cinn 0 1 25
2 Egg White Raw 0 0 8
1 Tbsp. Olive Oil 14 0 0
4 ON Fish oil 4 0 0

MEAL 2–8-9am
4oz 85/15 Ground Beef 17 0 32
4oz Frozen Broccoli 0 4 4

MEAL 3–11am-12pm
4oz Extra Lean Ground Turkey .5 0 27
Thomas 100 Calorie English Muffin 1 24 4
4oz Frozen Broccoli 0 4 4

MEAL 4–Preworkout Shake
1 Scoop ISO-100 Protein/1tbsp. cinn 0 1 25
1 Cup Quaker Oats 6 54 10
2 Tbsp. Dextrose Powder 0 18 0

MEAL 5–Intraworkout drink
1 Scoop Xtend BCAA 0 0 0
2 Tbsp. Dextrose Powder 0 18 0

MEAL 6–Post workout Shake
1 Scoop ISO-100 Protein/1tbsp. cinn 0 1 25
1 Cup Quaker Oats 6 54 10
2 Tbsp. Dextrose Powder 0 18 0
2 Egg Whites Raw 0 0 8

MEAL7 4oz Chicken Breast 4 0 32
4oz Frozen Broccoli 0 4 4
1 Cup Jasmine Rice 0 48 4
1 Tbsp. Olive Oil 14 0 0

MEAL 8
1 scoop ON Casein Protein/1tbsp. cinn 1 3 24
1 Egg White Raw 0 0 4
1 greek yogurt 0 9 12

TOTALS
67.5g of FAT
261g of CARBS
262g of PROTEIN
2699.5 CALORIES

OFF DAYS LOW CARB

MEAL 1–5-6am F C P
2 Scoop ISO-100 Protein/1tbsp. cinn 0 2 50
2 Whole egg raw 10 0 12
1 tbsp. Olive oil 14 0 0
4 ON Fish Oil 4 0 0

MEAL 2–8-9am
4oz 85/15 ground beef 17 0 32
1 whole egg 5 0 6
1 tbsp. olive oil 14 0 0
1 cup spinach 0 1 1

MEAL 3–11am-12pm
4oz extra lean ground turkey .5 0 27
1 cup spinach 0 1 1
1 tbsp. olive oil 14 0 0

MEAL 4
4oz chicken breast 4 0 32
1 cup spinach 0 1 1

MEAL 5
1 scoop ISO-100 protein/1tbsp. cinn 0 1 25

MEAL 6
4oz chicken breast 4 0 32
1 cup spinach 0 1 1
1 tbsp. olive oil 14 0 0

MEAL 7
1 scoop ON casein Protein/1tbsp cinn 1 3 24
1 whole egg raw 5 0 6
1 greek yogurt 0 9 12
28g almonds 14 6 6

TOTALS
128g of FAT
25g of CARBS
262g of PROTEIN
2300 CALORIES

Just looking for anyone to provide information on what my meal plan looks like. If I should eat certain carbs at different times or what types of carbs should I be consuming pre workout and post. I do about an hour of weight training 5 days a week with 3-4 session of HIIT cardio lasting about 20min each as well as an additional 30min mi session of Steady state cardio. I’m trying to lose weight quickly but maintain as much muscle as possible. I know I’m going to lose a substantial amount of muscle because it such an aggressive cut of my calories, but any advice would greatly be appreciated.


#2

Does anybody have any feedback?


#3

Looks good. Drop the peri workout dextrose for karbolyn or cyclic dextrin, perfect world get some Plazma.
Alternatively just pull all workout carbs and add a bit more carbs post workout meal