Here it is, for non weight training days.
I understand i should add 400 cals (bringing it upto 2050 cals total) to post workout meal on weight training days so i'll most likely add 2 banana's and 8oz of potatoes as stated in the example pages of the fat loss workbook!
After entering 138 LBM with a 12 calorie mulitplier it gave me the totals required and heres what i came up with.
Please give your opinions on this plan and let me know what i should change around or add.
thanks!
Program Tracker Fitness Software NON-WEIGHT Training Days
| Quantity | Daily Water intake: 91.08 oz | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
| Daily goal (g) | 1656.00 | 165.60 | 124.20 | 55.20 | 25 |
| MEAL A (stack a) |
|
|
|
|
|
| 1.00 | Protein Shake | 110.00 | 27.00 | 0.00 | 1.50 | 0.00 |
| 1.00 | Banana (Medium) | 120.00 | 1.00 | 32.00 | 1.00 | 0.00 |
| 1.00 | Flax Oil (1 Tbsp) | 126.00 | 0.00 | 0.00 | 14.00 | 0.00 |
|
| 356.00 | 28.00 | 32.00 | 16.50 | 0.00 |
| MEAL B (stack b) |
|
|
|
|
|
| 5 | Egg White | 80.00 | 15.00 | 0.00 | 0.00 | 0.00 |
| 1.00 | Egg Whole | 75.00 | 6.00 | 0.00 | 5.00 | 0.00 |
| 1.00 | Green Apple | 81.00 | 0.00 | 21.00 | 0.00 | 0.00 |
|
| 236.00 | 21.00 | 21.00 | 5.00 | 0.00 |
| MEAL C |
|
|
|
|
|
| 1.00 | Tuna Can (130g) | 128.00 | 32.00 | 0.00 | 0.50 | 0.00 |
| 1.00 | 1 Cup Green Veg | 44.00 | 2.00 | 10.00 | 0.00 | 0.00 |
|
| 172.00 | 34.00 | 10.00 | 0.50 | 0.00 |
| MEAL D (stack c) |
|
|
|
|
|
| 1.00 | Protein Shake | 110.00 | 27.00 | 0.00 | 1.50 | 0.00 |
| 1.00 | Flax Oil (1 Tbsp) | 126.00 | 0.00 | 0.00 | 14.00 | 0.00 |
| 1.00 | Banana (Medium) | 120.00 | 1.00 | 32.00 | 1.00 | 0.00 |
|
| 356.00 | 28.00 | 32.00 | 16.50 | 0.00 |
| MEAL E |
|
|
|
|
|
| 1.00 | Chicken Breast (100g) | 112.00 | 24.00 | 0.00 | 1.80 | 0.00 |
| 1.00 | 1 Cup Green Veg | 44.00 | 2.00 | 10.00 | 0.00 | 0.00 |
| 1.00 | Green Apple | 81.00 | 0.00 | 21.00 | 0.00 | 0.00 |
|
| 237.00 | 26.00 | 31.00 | 1.80 | 0.00 |
| MEAL F (stack d) |
|
|
|
|
|
| 1.00 | Protein Shake | 110.00 | 27.00 | 0.00 | 1.50 | 0.00 |
| 1.00 | Flax Oil (1 Tbsp) | 126.00 | 0.00 | 0.00 | 14.00 | 0.00 |
|
| 236.00 | 27.00 | 0.00 | 15.50 | 0.00 |
|
| 1593.00 | 164.00 | 126.00 | 55.80 | 0.00 |
How does this look? any suggestions or advice?
As you can see i didnt add the fibre values, but will get around to it tomorrow when im more awake.
January 9th, 2006, 01:15 AM
My meal plan for fat loss 
Similar Threads 
