i am 21 years old
200 lbs
15% bf
170 lbs lean muscle mass
my goal is to be 190 lbs at around 8 to 9 % bf
this is my current meal plan
breakfast pro carb fat cal
3 whole eggs 18.7 g 1.8 g 15.0 g 223.5 Cal
12.5 fl/oz 2% milk 12.7 g 18.3 g 7.3 g 190.6 Cal
total
31.4 g 20.1 g 22.3 g 414.1 Cal
snack pro carb fat
amplify xl protien 45.0 g 6.7 g 3.6 g 265.0 Cal
drink with water
2 apex oatmeal 26.0 g 60.0 g 9.0 g 420.0 Cal
rasin bars
1 apple 0.3 g 21.0 g 0.5 g 81.4 Cal
8 fl/oz 2% milk 8.1 g 11.7 g 4.7 g 122.0 Cal
total
79.4 g 99.4 g 17.8 g 888.4 Cal
pro carb fat
lunch
1.5 Tbsps Peanut 6.1 g 4.6 g 12.2 g 142.3 Cal
Butter, Smooth
10.0 Fl Ozs Milk, 2% 10.2 g 14.6 g 5.9 g 152.5 Cal
2.0 Slices White Bread 4.1 g 24.8 g 1.8 g 133.5 Cal
total
20.4 g 44.0 g 19.9 g 428.3 Cal
pro carb fat
snack
amplify xl protien 45.0 g 6.7 g 3.6 g 265.0 Cal
1/2 Banana 0.6 g 13.8 g 0.3 g 54.3 Cal
1.5 Cups
RAISIN BRAN Cereal 6.0 g 70.5 g 1.5 g 285.0 Cal
14.5 Fl Ozs
Whole Milk, 3.3% 14.6 g 20.6 g 14.8 g 269.8 Cal
total
66.2 g 111.6 g 20.2 g 874.1 Cal
pro carb fat
dinner
1.0 Tbsp Butter 0.1 g 0.0 g 12.2 g 107.6 Cal
4.0 Ounces
Chicken Breast 33.8 g 0.0 g 8.8 g 223.3 Cal
2.0 Cups Long
Grain White Rice 8.5 g 89.0 g 0.9 g 410.8 Cal
16 Fl Ozs Milk, 2% 16.3 g 23.4 g 9.4 g 244.0 Cal
total
58.7 g 112.4 g 31.3 g 985.7cal
pro carb fat
before bed
2.0 Ounces
Mozzarella 16.0 g 2.0 g 3.0 g 100.0 Cal
String Cheese
muscle milk 32.0 g 16.0 g 12.0 g 300.0 Cal
total
48.0 g 18.0 g 15.0 g 400.0 Cal
pro carb fat
Total for
all meals
304.1 g 405.5 g 126.5 g 3990.6 Cal
any helpfull hints or suggestions would be appriciated
thanks.
