T Nation

This Weeks Meal Plan - Critique Please

Just thought I would share a snippit of what I have been eating in general - the sample below is my current eating plan for this week. Every week I change the diet quite heavily.

I have just come off a very low calorie keto protein sparing diet (something of my own creation with the velocity diet as a rough skeleton - think even less carbs, more fiber, more fat, a shit tonne more fish oils and thibs low carb workout nutrition reccomendations. Loads of veggies too! :D) which lasted 4 weeks and for the last 6 I have been rammping up my calories from roughly 1500 on the diet to 3000 this week.

With regards to my results - the total including the taper off period up until now has taken be from 15% bodyfat down to 9% at lowest and is now hovering between 9.5% and 10%. Also went from 85kg down to roughly 77kg. WAY too light for me but Im working on that now!

Ive been using the dietary guidelines outlined in Thibs nutrition for newbies guide…
work out BMR, multiply by activity factor, sub calories for 1.25-1.5g protein per lb bodyweight, divide remaining calories between 90% fat and 10% carbs.

The other MAJOR factor to consider is that I have recently started university and this has really had a massive effect on how/what I can eat. There is a lot of emphasis on cheap eating on the go at the moment (notice the chicken salads).

The mayo Im not so happy about and Ill probably have a play with swapping 1 tablepsoon with olive oil per salad.

Also less veggies then last week - should look towards upping those again next week.

Anything Im missing massively?

Thank you in advance =]


Meal details:

Meal 1:
Green tea
1 litre water
Multivitamin/mineral
6 fish oil caps
8g goji berries
Protein pancakes
-37g chocolate protein powder
-2 large eggs
-30g ground almonds
-4-6 tablespoons water
-10ml olive oil

Meal 2:
1 litre water
35g protein powder
50g mixed nuts
8g goji berries
3g fish oil

Meal 3:
Green tea
1 litre water
Chicken salad:
75g cooked sliced chicken breast
30g mature cheddar cheese
150g mixed farmhouse vegetables (carrots, brocolli, cauliflower, peas)
45ml mayonaise

Meal 4:
1 litre water
Chicken salad:
75g cooked sliced chicken breast
30g mature cheddar cheese
150g mixed farmhouse vegetables (carrots, brocolli, cauliflower, peas)
45ml mayonaise

Meal 5:
1 litre water
Chicken salad:
75g cooked sliced chicken breast
30g mature cheddar cheese
150g mixed farmhouse vegetables (carrots, brocolli, cauliflower, peas)
45ml mayonaise

Meal 6:
1 litre water
“French toast” Scrambled eggs: (Recipe needs work - tastes like ass atm :P)
-3 large eggs
-25g natural peanut butter
-1 tablespoon splenda
-1 tablespoon cinnamon
-1 tablespoon semi skimmed milk


Meal timing:

Wake up: 7:30
Meal 1: 8:00
Meal 2: 11:00
Meal 3: 13:30
Meal 4: 16:00
Meal 5: 18:30
Meal 6: 21:00
Sleep: 23:00


Nutritional Breakdown:

Protein	Fat	Carbs	Calories

Meal 1 51.656 47.505 8.966 670.033
Meal 2 35.216 34.797 10.86 497.501
Meal 3 33.794 34.953 9.497 487.744
Meal 4 33.794 34.953 9.497 487.744
Meal 5 33.794 34.953 9.497 487.744
Meal 6 32.039 33.556 6.134 454.706
Totals 220.29 220.71 54.45 3085.47

Total fiber = 30g


Workout Nutrition:

Pre: 30g whey isolate
Post: 30g whey isolate + 5g creatine

Over the coming weeks Im going to start playing with introducing some simple sugars around the workout window.