Please with meal planning for 2000 cals/day

[xonic2xonic2]

I've fukin had it.

Current Stats:
5'9" (+ 1/2 LOL)
224 LBS
21% BF

Best Ever:
208 LBS
17% BF

GOAL: 6'2", Whatever weight @ 8 - 10% BF

I keep "failing." When I try to do lots of cardio my appetite skyrockets and I eat more. When I diet I get frustrated at percieved muscle mass loss and a definate decrease in strength... after awhile I forget about trying to diet and start eating as if I am wanting to bulk because I love the feelings of powerful workouts and and the mass. ECA and Clen are not the solution (for me anyway; maybe if I am get to a point where I am trying to lose the last 2% or something.)

Anyway THIS IS IT. I'm sick of YO-YOING but never hitting my goal. Monday (If I can get all my meals planned by then) I am going for it. I will have a weeks worth of planned out meals and prep them the night before. If I lose some muscle and strength fukit for now (it comes back easily for me thankfully anyway.) I am going HARDCORE cutting diet and sticking to it.

I am starting with a 2000 calorie diet and trying to get in 180g protein per day (648 cals) this leaves me with only 1352 calories which I plan on splitting roughly evenly between fat and carbs.

2000 might be pretty low but I am going to start there and go up if necessary. 180g might be considered not enough by some, but I have bulked on 2/3 of that in the past.

I am going to take a very low dosage of a very mild anabolic (low/no androgenic) for 12 weeks. I am going to give this "diet thing" 8 weeks, if its working (ie. my bf% is going down very nicely) then I will continue, if not a new plan (most likely fukkit and pack on as much muscle mass as possible LOL)

What I am asking for is some meal planning help. So far I have 1 day setup LOL. Are there any sites that help plan your diet given protein and cal requirments? Any meal plans would be much appreciated. Please no "take thermo, dnp, whatever" just diet.

Heres one day:

2 tbsp UDO's
1 cup oatmeal
500ml skim milk
1 chicken boob
1 can tuna
3 scoops whey (23g protein)
1 cup special rice mix (12g fat, 132g carbs, 16 protein)

Totals:

2010 Cals
55g Fat
191g Carbs
185g Protein


Thanks guys!

 

[Bulldog_10]

Don't go so low brother. That's why you get those cravings, and why fat people can't sustain strict diets for too long (thus the yo-yoing). Find your maintenance and chop 500-1000 cals off of it, you'll slowly lose the fat (preserving muscle) and you won't get the cravings, which will make it easier. At 500 cals below maintenance, you should lose about a pound every week or two, and most of it should be fat. Losing the weight slowly is the best way...especially when preserving muscle is a priority.

 

[genarr3]

Don't go so low brother. That's why you get those cravings, and why fat people can't sustain strict diets for too long (thus the yo-yoing). Find your maintenance and chop 500-1000 cals off of it, you'll slowly lose the fat (preserving muscle) and you won't get the cravings, which will make it easier. At 500 cals below maintenance, you should lose about a pound every week or two, and most of it should be fat. Losing the weight slowly is the best way...especially when preserving muscle is a priority.

Good advice.

Yes you're trying to drop too much too fast.

 

[xonic2xonic2]

Thanks but I think I am super slow metabolism, I am getting a thyroid scan done shortly.

I am going for starting with 1000 cal defecit based on guestimating my maintanance (including basal+lifestyle+activities) at 3000 cals/day! Therefore 2000 cals/day.

If I am losing to fast and losing muscle I will go up, but I want to start low.

Send me the meal plans LOL....

 

[xonic2xonic2]

Just re-reading my last post...pretty pig headed considering how experienced you guys are and especially if bulldog= that richmaffei dude.

The thing is, I think I was still gaining muscle + fat on about 3000/day but I didn't track it as well as I will this.

 

[Bulldog_10]

If that's true...then 2000 cals should be fine. You obviously know your body better than we do...so trust your instincts. I'm just going on the info you give me. If you're having cravings you're going too low. If you're still gaining weight, AND having cravings...something may be wrong.

If I were you, I'd just make sure I knew exactly (or as close as i could get) how many cals is my maintenance...not by equations...but by experience (how many cals you eat while maintaining the same weight)...and then do my adjustments from there (ie, knocking off 500 cals).

but like I said, you know yourself better than we do...all we can do is offer our opinions.

 

[xonic2xonic2]

Thanks again. I will start at that, if I drop more than 2lbs a week or if my my weight is going down faster than my BF% I will bump up until I find my magic #.

So any suggestions on how I can create a couple of meal plans based on that? I don't even know where to start. I guess plan my protein first and then see what I have leftover?

 

[Bulldog_10]

Well, start with your pre- and post-workout meals. Pre- workout you want a good amount of protein and carbs (about an hour or two before hitting the gym). Something like a moderate portion of chicken and rice or something like that. Post-workout you want a high carb, moderate protein shake. Before bed you want a somewhat high protein meal (possibly another shake) with low carbs and a bit of fat for slowing digestion of the meal. In the morning, something high in carbs to replenish glycogen stores lost during your fast while sleeping...maybe a bagel with some peanut butter or something. And somewhere in between those, 2 more meals containing a good amount of protein (maybe a steak or a can of tuna).

Those are just basics...you gotta plan your meals on what you like and what you have. If you don't like your diet, odds are you won't stick with it for any extended amount of time. Also make sure you're getting fruits and veggies in there for snacks.

 

[xonic2xonic2]

I can add what I already know/practice to this:

Pre workout: LOW/MED GI Carbs
Post: HIGH GI Carbs + Protein
Before Bed: Cassein (slower digesting) protein + fat
Morning: LOW GI Carbs
Veggies: Any time
Fruits: Preferrably after or even during workouts/activity

Couple questions though,

I always thought pre workout protein was not a huge deal and that it was more the carbs that are important to get you through?

"" post workout you want to take in a $hitload of protein not just as you said "moderate" whats the deal with that?



Thanks again!


Well, start with your pre- and post-workout meals. Pre- workout you want a good amount of protein and carbs (about an hour or two before hitting the gym). Something like a moderate portion of chicken and rice or something like that. Post-workout you want a high carb, moderate protein shake. Before bed you want a somewhat high protein meal (possibly another shake) with low carbs and a bit of fat for slowing digestion of the meal. In the morning, something high in carbs to replenish glycogen stores lost during your fast while sleeping...maybe a bagel with some peanut butter or something. And somewhere in between those, 2 more meals containing a good amount of protein (maybe a steak or a can of tuna).

Those are just basics...you gotta plan your meals on what you like and what you have. If you don't like your diet, odds are you won't stick with it for any extended amount of time. Also make sure you're getting fruits and veggies in there for snacks.