Basal Metabolic Rate: Calories
Your BMR (basal metabolic rate) is around 2125 kcal.
You multiply this by your activity factor, for you, this will be around 1.4, because you’re working out and engage in other activities. This means your current caloric needs to maintain your weight are around 2975 kcal.
Calories to fit your goals
To lose weight and gain as much muscle as possible in the process, I suggest lowering the above by 15% kcal below your maintenance levels.
Then we will end up around the 2530 kcal mark.
Below, I have made you a plan that corresponds to this amount. In there, I include the classic protein requirements of 1.1-1.2 grams per lbs of bodyweight.
You weigh around 250 lbs at the moment, of which around 190 lbs is lean.
Protein Requirements
Using this formula, your protein needs are in between 209 and 228 grams of protein.
When you reach an amount in between these values, you’re sure that you are getting enough protein in.
Quick Overview
| Meal One (Breakfast) | Oats with Transparent Labs whey, dark chocolate, blueberries and a kiwi |
|---|---|
| Meal Two | Chicken / Turkey / White fish, rice and vegetables |
| OR whole wheat bread, chicken and peanut butter | |
| Meal Three | Chicken / Turkey / White fish, rice and vegetables |
| Meal Four (Pre-workout) | Lean steak / Wild salmon with Sweet or Regular Potatoes and Vegetables. |
| Meal Five (Post-workout) | Chicken / Turkey / White fish with rice and vegetables and a kiwi |
| Meal Six (Before bed) | Greek yogurt 0% with pineapple + protein bar |
Notes
| Meal (every 2/2.5 hours) | Food | Amount |
|---|---|---|
| #1 | Rice flour / Oatmeal | 90 grams |
| Whey protein | 60 grams | |
| Blueberries | 100 grams | |
| Dark chocolate 80% | 10 grams | |
| Kiwi | 1, whole | |
| **Add cinnamon or stevia or any other sweetener to your oatmeal to make it tastier | ||
| #2 | Chicken / Turkey / White fish | 150 grams |
| Basmati rice | 75 grams (uncooked) | |
| Mixed vegetables | 150 grams | |
| Apple / Pear / Orange | 1 portion | |
| #3 | Lean steak / Wild salmon | 150 grams |
| Potatoes / Sweet Potatoes | 450 grams | |
| Vegetables / Broccoli | 150 grams | |
| Pre-workout (30 min before) | Himalayan pink salt | 2 grinds |
| Pre-workout of choice (optional) | 1 serving | |
| Intra-workout (During) | Himalayan pink salt | 2 grinds |
| EAAs | 15 grams | |
| Creatine | 8 grams | |
| Water | 1000 ml (at least) | |
| #4 (Post-workout shake) | Whey protein | 50 grams |
| Banana | 1 | |
| #5 | Eggs | 3, whole |
| Egg whites | 150 grams | |
| Grass fed butter / Nut butter | 20 grams | |
| Vegetables of choice | 150 grams | |
| Alternative (If you don’t want to cook late 😉 | Greek yogurt | 1 cup |
| Almond butter | 1TBS |
Total: 2530kcal, 284 grams of carbohydrates, 43 grams of fats, 232 grams of proteins
Information
Your calories in this food plan ensure you slowly lose fat and weight. Yet keep your muscle mass and even possibly gain some.
Of course, this needs to be combined with a workout plan, which is also included.