Sample Nutrition Plan

This is a sample nutrition plan I'm eatting now for 2200 calories per day. The goal is to lose fat, not gain muscle. I eat 7 times throughout the day. The goal is 50% of my calories from carbs, 34% from protein, and 16% from fat. I also drink a gallon of water throughout the day.

Every Friday morning I take new measurements and recalculate my total daily calorie needs. At the end of this page is a chart of my progress so far.

Time Food/Activity Portion Calories Carb g Prot g Fat g
6:00 AM ECA
6:30 AM aerobics (30-40 minutes)
8:00 AM oatmeal 1 cup
283
54
10
3
milk 1 cup
84
13
8
0
10:30 AM milk 2 cups
168
26
16
0
whey protein 2 scoops
178
2
38
2
1:00 PM bagel 1
295
57
10
3
peanut butter 1 tablespoon
100
3
4
8
3:30 PM low fat yogurt 1
238
47
8
2
orange 1
64
15
1
0
6:00 PM chicken breast 5 oz
226
0
43
6
veggie 1 1/2 cups
85
12
7
1
butter 1 teaspoon
36
0
0
4
olive oil 1/2 tablespoon
63
0
0
7
Subtotal:
1820
229
145
36

non-workout night:
8:30 PM egg 1
73
1
6
5
egg whites 2
36
1
8
0
part skim cheese 1/4 cup
81
1
8
5
milk 1 cup
84
13
8
0
10:00 PM no fat cottage cheese 1/2 cup
76
4
15
0
green apple 1
84
21
0
0
Totals:
2254
270
190
46
47.9%
33.7%
18.4%

workout night:
7:15 PM workout, 45 minutes
8:00 PM oatmeal 1/2 cup
146
27
5
2
milk 1/2 cup
40
6
4
0
no fat cottage cheese 1 cup
152
8
30
0
10:00 PM no fat cottage cheese 1/2 cup
76
4
15
0
green apple 1
84
21
0
0
Totals:
2318
295
199
38
50.9%
34.3%
14.8%

TWO DAY AVERAGE:
2286
283
195
42
49.4%
34.0%
16.5%



Progress Chart:

Setting proper short-term and long-term goals is extremely important. My long-term goal is to achieve a perfect 34" waist, my short-term goal is to lose 2 pounds of fat each week which will translate into a reduction of half an inch from my waist and one millimeter of the suprailiac reading with bodyfat calipers.

Date Weight
#
Waist
"
Suprailiac
mm
BF % LBM Fat BMR
4/13/01 229 42.00 26.0 26.6 168 61 2241
4/20/01 228 41.00 22.5 25.0 171 57 2258
4/27/01 226 40.00 20.5 23.8 172 54 2260
5/4/01 222 39.50 19.0 23.1 171 51 2234
5/11/01 218 38.75 17.0 21.9 170 48 2216
5/18/01 212 38.00 16.0 21.0 167 45 2175
5/25/01 210 37.50 14.0 20.0 168 42 2172
6/1/01 206 37.00 13.5 19.4 166 40 2144
6/8/01 203 36.50 12.5 18.4 166 37 2130
6/15/01 199 * 36.25 11.5 18.3 163 36 2094
6/22/01 198 35.50 11.0 17.2 164 34 2099
6/29/01 199 35.00 10.5 16.3 167 32 2166
7/6/01 196 34.75 10.0 15.9 165 31 2134
7/13/01 196 34.25 9.5 14.9 167 29 2134
GOAL: 197 34.00 9.0 14.5 168 29 2145

* As of 6/15/01 I definitely need to make some changes. I'm losing weight too fast. I think over two months of a very low calorie diet coupled with almost daily exercise has finally cought up to me. Losing 7 pounds over a 2 week period is way too much. My BMR has "crashed," and I'm losing more muscle than fat. I need to eat more calories. I'm going to adopt the "zigzag" diet plan. For two days (Friday and Saturday) I'm going to up the calories by 1000 - 1500 each day and do no aerobics. The remaining 5 days I'll cut the calories back down, do aerobics, see what happens. An article about the zigzag diet plan can be found here.

I use four different methods for calculating body fat (found here) and take the average. BMR is calculated by BW / 2.2046 * 24 where BW is body weight in pounds.



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