My fitness pal
Height: 5'10 (178 cm)
Weight: 190 lbs (87 kg)
Age: 21
BF% 22
BMR: 2,005
TDEE: 2406
Daily intake: 2,000 calories
40/40/20
200g P/200g C/45g F
Goals: I want to loose as much body fat as possible as soon as possible. I would like to be in the 17-20% bf range. My whole entire life I was always 130lbs, this past year I've gained 60lbs due to lack of exercise and my horrible eating habits. I've recently changed jobs where I'm in a cubicle all day, which isn't helping. I want to take charge of my life, IM DONE
With the excuses and ready to commit.
I've been on this website for a little over 2 weeks now and I must say they're a lot of passionate people who genuinely love to help, which is great! Below I've created a diet plan that suits me. I would love feedback, tips, or any input would be greatly appreciated.
I've added all my totals below and I'm not meeting the requirements. I also didn't add the nutrients pertaining to the shakes.
Any help?
Fyi: I work at 7am-3:45pm everyday except Sunday's and Tuesdays.
Wake up at 5am : water & cardio 40 mins
5:45am: white tuna 41g P/ 5g F/
Oats 1/2 cup 27g C/ 5g P/ 2.5g F
Banana 27g C/ 1g P/
TC: 475 cal.
10am: fish, beef, or chicken breast
(17g P-30g P)
Eggs 6g P/ 5g F
TC: 224-310 cal.
1pm: lentils 40g C/ 18g P/ 1g F
Beef tips 28g P/ 5g F
Green beans 9g C/ 1g P
TC: 440 cal.
Get home from work 4:30pm
4:30pm: Protein shake/GYM
TC: 100-200 cal.
5:30pm: PWO CARDIO
6pm: brown rice 46g C/ 5g P/ 2g F
Salmon/tilapia (17g P-27g P)/ 5g F
2 eggs 14g P/ 5g F
TC: 543 cal.
8pm: tuna 40g P/ 5g F
TC: 190 cal.
10pm: protein shake
TC:100-200 cal.
Total: 150C/ 216g P/ 36g F
Total calories at most: 2358
Height: 5'10 (178 cm)
Weight: 190 lbs (87 kg)
Age: 21
BF% 22
BMR: 2,005
TDEE: 2406
Daily intake: 2,000 calories
40/40/20
200g P/200g C/45g F
Goals: I want to loose as much body fat as possible as soon as possible. I would like to be in the 17-20% bf range. My whole entire life I was always 130lbs, this past year I've gained 60lbs due to lack of exercise and my horrible eating habits. I've recently changed jobs where I'm in a cubicle all day, which isn't helping. I want to take charge of my life, IM DONE
With the excuses and ready to commit.
I've been on this website for a little over 2 weeks now and I must say they're a lot of passionate people who genuinely love to help, which is great! Below I've created a diet plan that suits me. I would love feedback, tips, or any input would be greatly appreciated.
I've added all my totals below and I'm not meeting the requirements. I also didn't add the nutrients pertaining to the shakes.
Any help?
Fyi: I work at 7am-3:45pm everyday except Sunday's and Tuesdays.
Wake up at 5am : water & cardio 40 mins
5:45am: white tuna 41g P/ 5g F/
Oats 1/2 cup 27g C/ 5g P/ 2.5g F
Banana 27g C/ 1g P/
TC: 475 cal.
10am: fish, beef, or chicken breast
(17g P-30g P)
Eggs 6g P/ 5g F
TC: 224-310 cal.
1pm: lentils 40g C/ 18g P/ 1g F
Beef tips 28g P/ 5g F
Green beans 9g C/ 1g P
TC: 440 cal.
Get home from work 4:30pm
4:30pm: Protein shake/GYM
TC: 100-200 cal.
5:30pm: PWO CARDIO
6pm: brown rice 46g C/ 5g P/ 2g F
Salmon/tilapia (17g P-27g P)/ 5g F
2 eggs 14g P/ 5g F
TC: 543 cal.
8pm: tuna 40g P/ 5g F
TC: 190 cal.
10pm: protein shake
TC:100-200 cal.
Total: 150C/ 216g P/ 36g F
Total calories at most: 2358
New here. 22%BF. Tips?
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