Need some help for my mealplan

[matti1010]

Hello everybody and sorry for my long pause.
Since my last try I felt back around christmas but since a week I want to give it another try and I am now on week 2 of the TD.
Now I need some help of you pros for the right mealplan to cut as many fat and gain fine defined muscles for the right sommerlook.
I orientated myself on the mealplan Arnel supports.

Mon. + Tues.: low carbs
Wen. + Thurs.: mid carbs
Fri. + Satur. + Sun.: high carbs (Iam very strict with myself, so no cheat day)

Mon. + Tues.:
breakfast: 3/4 cup of clean cereals with 1 cup of fat free milk
snack 1: 1 apple
Meal 1: 2 carottes + 1 paprika + 1/2 chicken filet
snack 2: 1 banana + protein drink
Meal 2: 1plate salad + 1/2 can of tuna + 1 paprika + 1carotte

Wen. + Thurs.:
breakfast: 3/4 cup of clean cereals with 1 cup of fat free milk
snack 1: 1 apple
Meal 1: 1 cup brown rice + cooked vegetables (brocoli/paprika/zucchini) + 1 chicken filet
snack 2: 1 banana + protein drink
Meal 2: Meal 2: 1plate salad + 1/2 can of tuna + 1 paprika + 1carotte

Fri. + Satur. + Sun.:
breakfast: 3/4 cup of clean cereals with 1 cup of fat free milk
snack 1: 1 apple
Meal 1: 1 cup brown rice + cooked vegetables (brocoli/paprika/zucchini) + 1 chicken filet
snack 2: 1 banana + protein drink
Meal 2: 2 slices whole-grain bread with 1 boiled egg + 1 fish filet

Please give me some advices or tips to get better in shape.

p.s.:
My trainingsplan looks like this:
M+W+F: TD workout + tabata on a stationary bike
T+Th+Sat: one of the abs routines
Sun: rest day

[ST_crazy]

hi Matti

i'd say that you need to get more protein into your meals. You want a protein source in each meal as this is the stuff your body uses to repair muscles.

Whats your lean body mass in pounds? guideline is 1g of protein per 1lb of lean bodymass.

leanbodymass =total bodymass - fat
for instance 200lbs @ 20%bf = 160lbs lean bodymass=160g protein per day

oh and cassien before bed, helps to prevent muscle breakdown during the night. Cassien is in cottage cheese

100g chicken =approx 20g protein
1 tin tuna=approx 36g protein
whey protein drink= approx 20g protein
egg=6g protein

mon & tues your getting less than 50g of protein

http://www.iwantsixpackabs.com/articles/eating.html

[matti1010]

My weight today was 84 kg = 185 lbs. I measured my bf: 22%, so my lean bodymass is around 145 lbs.
Ok, then I add one protein shake to snack 1, make 1 1/2 chicken filet for meal 1 and one egg for meal 2. How does this sounds?
And give the cottage cheese a chance before going to bed.

Do you think it's possible to reach my sixpack goal with this mealplan in combination with my trainingsplan?

[ST_crazy]

no reason why you shouldnt reach your goal, just remember that your diet is key to this.

get into the numbers, make sure you are eating about 500cals below your maintenance intake.

get a plan down with all your protein/carbs/fats etc, that way you can see where you need to make any further adjustments.

hope things go well for you

[matti1010]

Thanks, I'll make an excel-sheet with the important facts like:

Meal l food l mass l calories l protein l carbs l fat

breakfast l cereals l 60g l 213cal l 6,5g l 36,5g l 4,5g
+ milk l 0,1L l 47cal l 3,4g l 4,9g l 1,5g

Is there anything I missed and should add?

[ST_crazy]

thats the info ive got on mine.
If you are familiar with excel you can create it to work out the totals, so if you add meals/food and swap things just fill the boxes in and you can get a good idea what effect you are having on the values.

[matti1010]

Thanks man, you helped me a lot.
Now I've one last question. I calculate that I need around 2200 cal, 60g protein, 300g carbs, 90g fat a day.
Now I want to know how much from each I should eat on Low-, Mid- and High-carb days?
Is it ok with
Low-carb days: 1200 cal, 130g protein, 100g carbs, 20g fat
Mid-carb days: 1500 cal, 130g protein, 150g carbs, 20g fat
High-carb days: 1700 cal, 130g protein, 180g carbs, 30g fat