Sport Questions on Making a meal plan

[Crab]

Hi guys, I am completely new to counting carbs and looking for some help to start it out.

I am 19 years old, 225 pounds and 5'7. I am trying to lose some weight and my BMR comes to about 2886 calories (I multiplied by 1.3 for some walking/jogging everyday) , so i'm aiming for a deficit of 2386 calories i guess. I was looking at the Nutrition 101 stickied thread and saw that i should get about 30% of the 3 macros. So heres what i have:

716 calories of carbs, proteins, and fats.
238 calories of anything.

~179 grams of Protein
~179 grams of Carbohydrates
~80 grams of fat

I am not too sure if I'm looking at the right numbers, but I guessing they are more higher to accomodate for my weight. I am completely lost on how to begin for my plan and wondering if anyone can help me clear things up.

I looked at LV's Grocery list and figured out some things I'll be looking out for at the grocery store. The meats I will be getting are chicken breasts, top sirloin, tenderloin steaks, lean beef and pork (should i be getting extra-lean?). I'll probably get some oatmeal and cereal for breakfast, and make a few sandwiches with the meats too. Fruits, I'm not too sure which ones are better to get but probably a variety of them.

I guess starting the day with some oatmeal and maybe fruit would be good? I read that most instant oatmeal is bad for you, so wondering what kind oatmeal i should get? I'll be using skim milk for it as well.

then in a few hours I was thinking of making a sandwich with just lettuce and chicken breast. Would natural peanut butter and jelly sandwich be alright? I'm still kind of confused on how i should distribute the carbs/fats/proteins.

For dinner I will probably make a steak with other stuff like asparagus/broccoli/potatoes/rice.

This is a brief brainstorm of what I am planning to do, I will need to spend alot more time on the numbers for the meals in the day. Sorry for the long post, I just realized how vague this is so i guess i should sum up some main questions i have.

Do my numbers look right for my stats?
Lean or extra lean meats?
What kind of cereal/oatmeal should i be getting, it seems that there are alot of them i should not be touching out there.
Are there any fruits that are recommended to have more of?
Am I on the right track with the food I'll be getting?
I really have not cooked much in my life, but i'll be playing around with the stove and stuff. I have corn oil in my home, is that alright?
Should i be using protein shakes?

Sorry for the long list of questions, I'll be updating with a more brief and organized meal plan once i get the numbers down. I appreciate any advice i can get!

Thank you.

 

[malkore]

your BMR calculation is off. 'some running/jogging' daily is not 1.6 activity modifier.

Manual labor 10 hours a day...i.e. laying concrete...that's more like a 1.6 modifier.
If you work a desk job, you're looking at 1.3 to 1.4 multiplier, tops.

 

[Crab]

Hey guys, so i did a little shopping and found the food i needed. I have been working on the meal plan and this is what i have.

need:
2386 calorie deficit
208g protein
208g carb
80g fat
I changed to 35% protein 35% carb 30% fat for my diet

The meal plan:

Morning - 1/3 cup of oatmeal
• 120 calories
• 2g fat
• 20g carb
• 4g protein
1 cup of skim milk (250 mL)
• 90 calories
• 12g Carb
• 9g Protein
2 eggs fried
• 180 calories
• 14g fat
• 12g protein
2 hours later - 1/3 cup of Almonds
• 250 calories
• 20g fat
• 8g Carb
• 9g Protein
1 slice of bread
• 110 calories
• 1.5g fat
• 21g carb
• 4g protein

Almond Butter
• 1 table spoon
• 90 calories
• 8g fat
• 3g carb
• 3g protein


Lunch - Boneless Skinless Chicken breast Sandwich
6 oz. chicken
• 260 calories
• 3g fat
• 56g protein
2 slices of whole wheat bread
• 220 calories
• 3g fat
• 42g Carb
• 8g protein
with romaine lettuce

1 scoop of whey + skim milk
• 150 calorie from whey
• 90 calorie from 1 cup milk
• 0.3g fat
• 1g carb
• 35g protein
• 12g Carb
• 9 g Protein

2 hours later - Apple
• 53 calories
• 11.8g Carb
• 0.4g protein
• 0.1g Fat

Dinner - ¼ cup of Brown Rice
• 160 calories
• 1.5g fat
• 32g carb
• 3g protein

Boneless Skinless Chikcen breast
• 6 oz. chicken
• 260 calories
• 3g fat
• 56g protein

Spinach OR Asparagus

Spinach
• 41 calories per 180g of serving
• 7g carbs
• 5g protein

Asparagus
• 20 calories per 90g serving
• 4g carbs
• 2g protein

2 hours later - Toasted whole wheat bread with almond butter

1 slice of bread
• 110 calories
• 1.5g fat
• 21g carb
• 4g protein

Almond Butter
• 1 table spoon
• 90 calories
• 8g fat
• 3g carb
• 3g protein

2294calories
65.9g fat
198g carbs
222.4 protein

Sorry, its a bit messy. This is kind of what I've worked up to at the moment. I don't quite have the calories i need, bit high on protein, low on needed fat, and a bit under of what i need for carbs. I kind of just mix and matched until i got some ok numbers, so its quite random. Wonder if anyone can help me fix it up a bit?

I do have a few other things for alternatives as well.

Whole Wheat Pasta

• 3/4 cup
• 300 calories
• 2.5g fat
• 58g carb
• 12g protein

Pasta Sauce -- there are 3 diff types, calories are same, differ by 1 carb,protein or fat for each of them

• 1/4 cup , 60mL
• 80 calories
• 7g fat
• 4g carbs
• 2g protein

Kashi Cereal Honey Almond Flax Flavour

• 1 cup per serving with 1/2 cup 1% milk (I use skim tho)
• 220 calorie
• 4.5g fat
• 39g carb
• 9g protein

Canadian Back Bacon

• 3 slices per serving
• 60 calorie
• 1.5g fat
• 11g protein

I appreciate any help on this, and I'll keep working on the numbers later.
Thanks!

 

[malkore]

honestly, for cutting/leaning out, you'll probably have better results if you lower your carb intake, and up the protein.
you don't have to go crazy low on carbs tho.
you might even look at some carb cycling information...when i carb cycle I seem to really shed fat at a better rate, but don't feel tired and I have the energy to still lift heavy/low reps.

But, using these numbers:
65.9g fat
198g carbs
222.4 protein
I'd say more fat, less carbs, and don't be afraid to have a little more protein.