Hi, I am a 20 year old male. I am looking to cut down my body fat percentage and increase lean muscle.
According to John Berardi(what a legend!) article: http://www.johnberardi.com/articles/nutrition/complete.htm
I have worked out my dietary needs:
And here is a sample of my meal plan during a workout day:
9:30am- Oatmeal with banana with 1/2 scoop of protein(BSN Syntha6) 7g Fat,29g protein, 72.5g carbs
11:30am- Handful of almonds 14g fat, 5.25g protien, 1.73 g carbs
2:00pm- Tuna Mayo (low fat mayo with whole bread) with apple 5.6g fat, 12g protein, 28 carbs
4:30pm- 1 scoop protein shake with banana (BSN Syntha 6) 6g fat, 22g protein, 38g carbs
7:00pm- Chicken skewers with tomato and bell peppers 7.5g fat, 63g protein, 7g carbs
10:00pm- Fruit shake (any in season fruit) with yogurt and cottage cheese blended
Roughly 2 glasses of milk a day
Over 8 glasses of water a day
In my opinion this fits in with the principles of Dr Berardi’s article. However I struggle in keeping my carb intake below the recommended level. But as all my carbs are coming from low GI sources (whole bread, oatmeal, fruits/veg), is this going to affect my cutting of weight.
Similarly, it is very easy to consume over the 38g of fat recomened (a handful of almonds + salmon for dinner is easily over 38g fat). But as these sources of fat are all mono or poly saturates, should I be concerned at all?
Please suggest any improvements to my diet and tell me where i can improve on it. I have only started properly reading into nutrition 2 weeks ago, so I am very new at all this