Hey guys hows it going, sorry if there is another post on this i did attempt to search the sub.
I have been doing weight training for a couple years now with limited cardio and basically no limiti on my eating.. and pretty much yoyo'ing lose 15kgs gain 8kgs back.. this has been going on for years now so i have decided i would like to make the lifestyle change to healthy eating up to and around my macros and cardio 3x a week along with 5x days of weight training.
My daily intake needs to be around 2300-2800 calories (im leaning towards the 2800 until i plateau then drop to 2300 and continue on) im 6'1 130kgs 33y/o male
Your Protein Grams: 234
Your Fat Grams: 102
Your Carbs Grams: 309 (20-25 of which should be fiber)
i would like to keep it simple and repetitive as i find this easier to stick too, i have some idea of what i would like as a diet of around 5 meals per day. it would probably look like something along the lines of
Cardio (jog/walk/bike/row)
Meal 1 (after cardio) - Oats, Greek yogurt with cinnamon and blueberries or Omelette/ scrambled eggs + Black coffee
Meal 2 (after workout) -1 piece of toast 2 boiled eggs, protein shake with 30grms of oats
Meal 3 - 200 grms of Chicken/Tuna/Salmon 100 grms cooked brown rice/ basmati
Meal 4 - handful of almonds and protein shake with some peanut butter + Green tea
Meal 5 - Protein (chicken/beef/pork) + Broccoli, sweet potato and some peas and corn
What i need help with is obviously the quantities and Calories/Pro/Fat/Carbs of those ingredients.
Is there any sites or apps besides my fitness pal that i can utilise to my advantage and help me with meal prep and to count my macros.
I would also like to know if there is anything i can add to the meals beans etc that can pad the macros up a bit or if there is any switching around of the meals to do or ones you think would be better placed at different times.
I am more than willing to work it all out myself if it is too much to ask, but if i could be pointed in the right direction of the necessary tools i would appreciate it. I will also be posting this post in another sub just so i can get as many points of view as possible
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source https://www.reddit.com/r/loseit/comments/fpousr/2800_calories_simple_meal_plan/
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