Better Body Composition

September 26 2015

I've had a couple clients ask me recently if I could design a meal plan they could follow to help imrove their overall body composition. They, like most people, want to decrease body fat while maintaining strength and increasing lean muscle mass.

I've put together a couple 1 day sample meal plans that help achieve these goals. I've used a macro nutrient ratio of 30/30/40 which means out of the total suggested daily calories, 30% will come from protein, 30% from good fats and 40% from carbohydrates. The numbers in these meal plans don't work out exactly as the above ratios but they'll both give you a pretty good idea of the proper ratio balance you should be trying to achieve.

The first meal plan is recommended for an average adult female who is approx. 5'5 and 140lbs. The second is for an average adult male who is approx. 6'0 and 200lbs.

Female Sample Meal Plan - 5’5 / 140 lbs
Approx. 1800 Daily Calories

215 grams of carbs (approx. 45%)
135 grams of protein (approx. 30%)
50 grams of fat (approx. 25%)

Breakfast

3 large eggs - 222 cal, 19g protein, 1g carbs, 15g fat
1/4 cup of shredded cheese - 57 cal, 4g protein, 0g carbs, 5 g fat
1 cup quick oatmeal - 145 cal, 6g protein, 25g carbs, 2g fat
1 cup of blueberries - 83 cal, 1g protein, 21g carbs, 0g fat
1 tbsp of hemp seeds - 57 cal, 3g protein, 1g carbs, 4g fat

* 564 cal, 33g protein, 48g carbs, 26g fat

Morning Snack

1 cup plain yogurt - 154 cal, 13g protein, 17g carbs, 4g fat
1 banana - 105 cal, 1g protein, 27g carbs, 0g fat

* 259cal, 14g protein, 44g carbs, 4g fat

Lunch

4 oz. baked salmon - 157 cal, 22g protein, 0g carbs, 7g fat
2 cup steamed broccoli - 204 cal, 8g protein, 26g carbs, 10g fat
1 cup of baked yams - 177 cal, 2g protein, 42g carbs, 0g fat

* 538 cal, 32g protein, 68g carbs, 17g fat

Afternoon Snack

1 apple - 72 cal, 0g protein, 19g carbs, 0g fat
1 cheese string - 80 cal, 8g protein, 1g carbs, 6g fat

* 152 cal, 8g protein, 20g carbs, 6g fat

Dinner

1 large chicken breast - 216 cal, 32g protein, 0g carbs, 7g fat
1 cup of steamed asparagus - 26 cal, 3g protein, 5g carbs, 0g fat
4 cups of mixed green salad - 44 cal, 2g protein, 10g carbs, 0g fat

286 cal, 37g protein, 15g carbs, 7g fat

Total = 1799 cal, 124g protein, 195g carbs, 60g fat

 

Male Sample Meal Plan - 6’ / 200 lbs
Approx. 2600 Daily Calories

300 grams of carbs (approx. 45%)
190 grams of protein (approx. 30%)
70 grams of fat (approx. 25%)

Breakfast

3 large eggs - 222 cal, 19g protein, 1g carbs, 15g fat
1/2 cup of shredded cheese - 114 cal, 7g of protein, 0g carbs, 10g fat
1/2 an avocado - 161 cal, 2g protein, 8g carbs, 15g fat
1 cup of quick oatmeal - 145 cal, 6g protein, 25g carbs, 2g fat
1 cup of blueberries - 83 cal, 1g protein, 21g carbs, 0g fat
2 tbsp of hemp seed - 113 cal, 7g protein, 2g carbs, 8g fat

838 cal, 42g protein, 57g carbs, 50g fat

Morning Snack

2 cups cottage cheese - 464 cal, 56g protein, 12g carbs, 20g fat
1 banana - 105 cal, 1g protein, 27g carbs, 0g fat

569 cal, 57g protein, 39g carbs, 20g fat

Lunch

8 pieces tuna sashimi - 186 cal, 39g protein, 0g carbs, 2g fat
2 cup steamed broccoli - 204 cal, 8g protein, 26g carbs, 10g fat
1 cup steamed rice - 204 cal, 4g protein, 44g carbs, 0g fat

594 cal, 51g protein, 70g carbs, 12g fat

Afternoon Snack

1 apple - 72 cal, 0g protein, 19g carbs, 0g fat
1 cheese string - 80 cal, 8g protein, 1g carbs, 6g fat

* 152 cal, 8g protein, 20g carbs, 6g fat

Dinner

4oz filet mignon - 190 cal, 24g protein, 0g carbs, 9g fat
2 cups of steamed asparagus - 52 cal, 6g protein, 10g carbs, 0g fat
1 cup of baked yams - 177 cal, 2g protein, 42g carbs, 0g fat

* 419 cal, 32g protein, 52g carbs, 9g fat

Total = 2572 cal, 190g protein, 238g carbs, 97g fats

Article by (Train Online)  |  September 26 2015

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