hey guys...
im sitting at 202 and would like to be around 190 with a low body fat..
i need help with a nutritional plan.. i feel like im doing pretty good, but im not sure..
if you guys could tell me what i should eat per meal each and everyday that would be greatly appreciated..

breakfast is usually - banana / cranberry juice

snack 1 - 2x light fit yogurts / almonds

lunch - salmon / quinoa mixture

snack 2 - mandarin oranges / peanut butter...

dinner - either lean turkey or chicken breast with quinoa..

i drink water / Gatorade throughout the day..

i work out 6 days a week with usually 5 sets of 10-12 on each lift... ranges from 4-6 lifts depending on the day.

More cardio, less GATORADE

first stop drinking juice and gatorade
more cardio
count your macros

Yep.

unless your slamming a shit ton of turkey and salmon in those 2 meals, looks like very little protein in your diet.

Lol no. Wtf

Gatorade is fine you plebs

Hes barely eating as is, he needs to eat MORE

e/ Altho we need portion size to determine that. So im assuming.

This post was edited by Zark on Aug 18 2014 09:33am

If you guys could conjure me up a meal plan that would be awesome!..

I do eat 4-6 eggs per day. E/

This post was edited by PLOK on Aug 18 2014 09:47am

meal 1 oats and eggs
meal 2 rice meat veggie of choice
meal 3 shake
meal 4 rice meat veggie of choice
meal 5 shake

i'm poor atm so this works nice for me

Before anyone can just draw up a meal plan you have to give more info. It's all about counting calories.

Get your TDEE. That will tell you how many calories to eat a day. Then separate your meals based on that. I went from 260 to 161 on 1800 calories/day. I ate mainly brown rice chicken and protein bars until about 180 lbs and then I tested out eating whatever the fuck I wanted as long as I reach my calorie goal. Now I'm at goal weight. Not about what you eat. It's how much you eat.

For all the hate I'm about to recieve for getting so small I've been lifting to gain back muscle. Rather be small and decent to look at than fat grotesque monster that has to work REALLY hard to get females

TDEE???
1800 seems way low.. i was thinking around 3000 but i could be totally off...
im 202 and i want to be 180-190 for the military... shred down do a 6-8% bf..
im good with the training just not sure on the meal plans... ive tried different shit and im not sure if im over or under eating and if im eating too much of said bad shit for me or not...
i think im doing good... just need the help.

i have all the resources to get a hold of any foods ill need i just need the proper plan..