So I am a 230lb 5'10" guy who works out on a regular basis. My understanding is that my base caloric needs should be around 2,700 and with my work outs I burn about 700 calories in an hour 3 days a week. The rest of the days are a crap shoot, it could be 200 it could be more.
I'm trying to find a simple (as in the same foods all day everyday) diet plan that will give me 3,000 calories without over loading me in protein (greater than 260g) or fat. Also I eat a lot of sweet potatoes now but that's going to get expensive as the costco at by my house has stopped selling the 10lbs for $4. :(
My goal is to drop down to 195lbs, I've seen 200lbs before but I've gained since then.
My Current meal plan:
Post Workout (07:00)
Scrambled Eggs 5 Large Eggs (using coconut oil to cook this), Sweet Potato 2 Cups, Almond Milk 8 oz,
Sweet Potato 2 Cups (baked sweet potatoes chunks with olive oil), Chicken 9oz (Grilled with pepper, cayenne pepper, and hot sauce),
Sweet Potato 2 Cups (same), Chicken 9oz, Flax Seed 4.5 tbsp,
Almond Milk 8 oz, Chicken 9oz, Romaine Lettuce 2 Cups, Broccoli 1.5 Cups,
Why do you think your base caloric needs, at 5'10", would be 2700 kcals? Especially if you're trying to lose 35 pounds.
What kind of workouts are you doing to burn 700 kcals/hr? That's pretty high, like cardio at a HR of 160+ for an hour. You may be overestimating your calorie burning.
I'd also ditch the almond milk and flax seed.
If you're lifting weights I'd check out the leangains approach.
You may consider substituting some of the chicken for some grass-fed ground beef, you may be able to find it reasonably priced.
And to get even more tweaky, if you make mashed sweet potatoes (by boiling) instead of baked, they will not spike your blood sugar nearly as much which could be helpful in weight loss.
Try out PHD. The Rice will help you :-). I would say avoid the almond milk. The almonds should be cooked (roasted) before eating. Almond milk would be made from raw almonds not good at all.
Look into Leangains approach.
I'd throw in some ground beef for the stir fry instead of chicken if your looking to keep it cheap....I'm kind of confused as to your goals??? Why do you want to limit your fat?
If you wanna lose weight, but retain lean muscle mass I would go low carb and keep hitting the resistance exercise. If you are just trying to get enough calories on the cheap then I suppose white rice and potatoes are the flavor of the day.
Either way I would replace some of that chicken with high fat beef.
The difficulty with an every-single-day menu is that you're more likely to run short on a few nutrients, and at least in my metabolism, that leads to binges as my body seeks out those nutrients. But, that said, since nobody's yet answered your question, here's a stab at it:
Protein- 5 eggs, 1/2 lb grassed beef, 1 can red salmon or 1.5 cans sardines, 1/2 lb further meat of your choice
Veggies- 3 cups spinach, 1 c carrots or squash or sweet potato, 1 head broccoli or cauliflower or 1/2 head cabbage. And any more you want- eat as many veggies as you want!
Fat- 3 Tbsp grassed butter, 3 Tbsp coconut oil, 1-2 oz goat or grassfed cow cheese. On calorie deficit days, remove all but 1-2 T fat, just enough to cook with
Starches- fill the rest of your calories with safe starches: white rice, tapioca, peeled potatoes, green plantains.
Optionals- a piece of fruit every day is fine. Dairy/yogurt can stand in for some of the starches if you tolerate them well.
Another trick would be to puree some steamed vegetables with fat (lard, tallow, coco) and add it to your meal. The resulting cream has lots of calories and tastes delicious. (maybe add some salt)
A good way to increase your daily calorie consumption.
So the long and the short of it is you want to lose some weight.
Keep eating the eggs. Vary the meats you eat. Eat fatty meats for energy.
Cut out the almond milk and flax seed. Cut down a little on the sweet potatoes. When you stop losing weight, cut down the sweet potatoes more.
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