Suggestions: Meal Plan to Lose Fat

Diet and Nutrition
1

I’m 180 pounds, between 13-14% BF. 24 year old guy, 5’9. I’d like to lose a little fat, but I’m going to concentrate on gaining some muscle mass before I lose any. I think that might be smarter. So I was wondering if you guys could look over what I’ve been eating and tell me what I need to change or add.

Breakfast:
2 cups of egg beater for omelet. 1.5 cups of cooked spinach with turkey sausage and mozz. cheese. 2 Flameouts
1st snack:
I drink a Metabolic Drive Complete shake. 1.5 hours later I drink a regular Metabolic Drive protein shake. 2.5 scoops
Lunch:
2 chicken breasts. Handful of baby carrots. Handful of broc. and handful of salad mix. 1 tablespoon of xtra olive oil and apple cider vinegar. 2 Flameouts
2nd snack:
Exactly the same as the first snack
Work out for an hour. Drinking Surge during the workout
Dinner:
Most of the time its 2 chicken breasts with brown rice, cooked broc. and cauli. with some cooked corn.
Before Bed:
Sometimes if I’m hungry I’ll eat a cup of regular yogurt with a scoop of protein powder with a chopped banana.

I lift 3-4 times a week. 2 days a week I’ll run. I know its not the perfect diet, but its not that expensive. I’m never hungry, but I’m sure it needs a lot of work. I’d be more than grateful for opinions and suggestions. Thanks so much :slight_smile:

Lovemachine

2

i think you need more healthy and …gasp… saturated fat. eat some beef, whole eggs, coconut oil.

3

drop the egg beaters, eat whole eggs instead

drop the chicken breast, eat beef, butter, olive oil and cheese instead

you need WAY more fat in your diet

4

Well, I’m gonna disagree with all the eat a shitload more fat claims, because I have come back to the old mantra that its really just calories in vs. calories out assuming you are choosing good foods. Also, I don’t think muscle loss will be much of a concern till you get to around 10% bf. Of course this is just my opinion.

Do what you do, assess weekly or biweekly, make small changes as necessary.

5

I’d ditch the banana/yogurt before bed. Get some cottage cheese?!

6

I would think about increasing the fat a little. Add some EVOO or coconut milk to your shakes and munch on some mixed nuts throughout the day. No need to ditch the chicken, though I would get sick of it pretty damn fast.

7

[quote]GetSwole wrote:
Well, I’m gonna disagree with all the eat a shitload more fat claims, because I have come back to the old mantra that its really just calories in vs. calories out assuming you are choosing good foods. Also, I don’t think muscle loss will be much of a concern till you get to around 10% bf. Of course this is just my opinion.

Do what you do, assess weekly or biweekly, make small changes as necessary. [/quote]

It’s my opinion too. I think too many people go overboard on the “healthy fats” thing. Yes, they are essential but do not need to be excessive.