[chelle12]

Okay , so I took a stab at making my own meal plan …
I tried to incorporate the following:
- [1500-1800 calories / 30% Fat / 30% Carbs / 40% Protein ]
- I tried to get most of the carbs in the first four meals
(with exception of a green veggie)
- Fats were added in the last two meals
- Pre Workout & Post workout Whey Protein Drink [ with water ]

oh , and here are my stats if they help..
im 5'7 & 124 currently , brand new to weight lifting & my goal is to lose body fat and gain some lean muscle mass! im going to be following a 4 day spilt & 30 mins of cardio twice a week..


Meal One : [ Calories/Fat/Carbs/Protein ]
1 Medium Banana [ 105/0.4g/27g/1.3g ]
1 Serving Cottage Cheese [ 90/2.5g/6g/12g]

Meal Two:
½ Cup Oatmeal [ 150/3g/27g/5g ]
1 Cup Strawberries [ 50/0.5g/11.7g/1g]

Meal Three: Salad

3 Cups Lettuce : [ 25/0.4g/4.6g/1.7g ]
1 Medium Tomato : [ 22/0.2/4.8/1.1g ]
1 Medium Cucumber: [24/0.3g/4.3g/1.2g]
One Hardboiled Egg : [ 78/5.3g/0.6g/6.3 ]
1 Tbsp. Balsmic Vinegar : [ 10/0g/2g/0g ]

Pre -Workout:
1 Scoop Whey Protein [in water]

- Weight Training Session -

Post-Workout:
1 Scoop Whey Protein [in water]
1 Peach [38/0.2g/9.3g/0.9g ]


For Both Scoops: [ 230/3g/2g/48g ]

Meal Four :
1 Medium Apple [72/0.2g/19g/0.4g]
2 Tbsp. Natural Peanut Butter [200/16g/6g/10]
1 Can of Tuna [175g/2.5g/0g/37g]

Meal Five:
1 Large Stalk Broccoli [98/1.1g/20.1g/6.7g]
1 Tbsp. Toasted Pine Nuts [ 60/6g/1.1g/0.6g]
1 Tbsp. Olive Oil [ 119/13.5g/0g/0g]


Meal Six/ Before Bed:
1 Scoop Casein Protein Powder [120/1g/4g/23g ]
½ Cup Skim Milk [ 40/0.3g/6g/4.3g]



Totals: 1706 Calories /55.4 g Fat /155.5g Carbohydrates /160.5g Protein

According to the 30/30/40 % ratio & with 1500 calories as a basis it should go as follows:

Calories: 1500
Fat: 50g / 450 calories
Carbs: 112g/ 450 calories
Protein: 140g / 600 calories

I hit it just about right. a little high on carbs =/ , do you think too high?
I would love suggestions/critiques/advice !
Thanks guys .

- x-posted