Critique my meal plan

R

reagansquad

New member
I'm male, 367 LBS, I maintain weight at about 5500 calories. I'd like to lose 3lbs per week (I know, they say 2lbs per week or less is ideal... but I'm 6'6") I have visible abs at about 260.
I'm hitting the gym 3 or 4x per week.

The meal plan:
Breakfast -
1cup oatmeal w/a handfull of blackberries and raspberries.

Morning snack -
1 protein shake
1 banana
1 serving of almonds
and if I'm still too hungry, a tablespoon of peanutbutter (Jif... which isn't as good as natural, but I like it)

Lunch -
Lowfat ham and turkey sandwich with a couple of thin slices of cheddar on whole wheat bread.
A carrot or whatever veggie I can find.

Afternoon snack -
1 protein shake
1 apple
1 serving of almonds
and if I'm still too hungry, a tablespoon of peanutbutter again.

Dinner -
Either a steak or 2 chicken breasts
appx 2 cups of mixed veggies.


1 gallon of water or more per day.
I get a cheat meal of anything I want for lunch on saturdays.

This comes out to about 3000 calories per day, and a deficit of about 15,000 calories per week... or 4lbs worth of calories counting my cheat meal. That leaves me room for the occasional microwave popcorn or larger lunch.

Thoughts, ideas, suggestions?
 
hi there. i did a quick add-up of the food you show in your post and i'm coming up to about 2300 calories. i figured on 200 for your protein shake, i could be wrong there.
how old are you? i took a guess and put 30 into a caloric needs calculator and it says your maintenance is around 3797 calories per day based on exercise level of about 3 days per week. in order to lose 1 lb per week you would need to take in 500 less calories per day than that, or burn then off. if you want to lose 3 lbs per week you would need to cut down 1500 per day but i think that's a little excessive. cut down some and get in enough exercise to burn off the rest.
 
Thanks for the reply.

I'm 27. My basal metabolic rate is much higher than average likely due to my powerlifting background. I kept a 2 month food diary and carefully tracked my weight to assess how much I was eating to maintain weight. I was eating 5500 per day like clockwork, and that was with no excercise plan. :)
 
I think it's an okay eating plan... A few little things jumped out at me.


Sounds like a lot of protein in your diet- I would suggest shaving off one of those protein shakes (if not both of them). Are you making them at home or are they store bought? What are you putting in the shakes?

You might want to replace the shakes with some yogurt to go with your fruit and nuts. And maybe instead of the tablespoon of peanut butter if you're still hungry, have another piece of fruit or something with a bit more nutritional value to it.

You really only need 2-3 servings of meat or protein a day- right now you're eating *counts* 8 servings. Wowza. REmember that nuts are protein- so that handful of almonds and that tablespoon of peanut butter are just, excess. And sure it's great to curb your appetite- but there are other options there. Pita bread & hummus, carrot sticks & light dip, fruit, etc.

Save the protein shakes for post workout if you get into weight lifting or become very athletic. They really shouldn't be consumed as a daily snack. They're created to help repair your body after workouts.

For dinner- how much steak? What about checking the portion size and keeping it to 6 oz- then adding a baked potato or baked sweet potato, or a cup of brown rice, or some other complex carb?

I would suggest adding 30 minutes of exercise a day- even just walking.

Anyway, just a few suggestions. I love that you eat oatmeal for breakfast! Best way to start the day :)
 
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