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.
MEAL 1–5am F C P
1 scoop ON Whey protein 1 3 24
MEAL 2–7am
1 cheddar rice cake .5 8 1
2 hard boiled eggs 10 0 12
MEAL 3–11am
6oz chicken breast 7 0 48
single serving guacamole 9 5 1
1 cup spinach 0 1 1
MEAL 4–2pm
6oz chicken breast 7 0 48
1/2 cup rice 0 24 2
1 cup spinach 0 1 1
MEAL 5–330pm preworkout meal
1 piece wheat toast 0 9 2
1tblsp PB 16 8 7
1 banana 0 27 1
MEAL 6–Post workout
2 scoop ON whey protein 2 6 48
MEAL 7
3oz tuna can 1 0 20
2oz hummus 11 9 4
2 slices wheat bread 0 18 4
1/2 cup spinach 0 .5 .5
MEAL 8
2 scoop ON casein protein 2 6 48
1 greek yogurt 0 9 12
TOTALS
66.5grams of FAT
133.5grams of CARBS
283.5grams of PROTEIN
CALORIES–2266.5
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.