Trying to build a solid diet plan

by Larry
(MA)

Question:

Hey everyone. So I am currently starting back up lifting again. I am trying to get back in shape for Marine Corps Officer Candidate School.

I am in the process of making a solid diet plan and wanted to post it on here to see what others thought about it and if I could get some sound advice and or tips.

I am 22 years old and I am currently 122lbs 5'5. I was 152lbs, but I lost a lot of muscle weight due to an injury that kept me from lifting and running for almost a year.

The diet I have came up with is 2000 calories, 7 small meals in the day, and I am following a 40/40/20 ratio (Protein/Carbohydrates/Fat). I lift early in the morning three days a week. That's the only time where lifting fits into my busy schedule.

Answer:
The 40/40/20 protein/carbs/fats ratio is ideal.

What's your over-all goal? Build Muscle, Maintain Weight, Lose Fat, Bulk Up?

Here's a few things I would tweak:

1. You're not eating enough fruits and vegetables.

2. Add more variety in your food choices.

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For Meal 7 you could try this:
1/2 cup fat free Cottage cheese = 70 cal
1 Med Apple = 130 cal
There's no fat, but you should be fine.
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Also, don't feel that you have to eat the same stuff everyday, or that you have to maintain the same calorie amount per day. Switch things up often, this way you'll stick with it and not burn yourself out.

If you're going for 2000 calories a day, it doesn't have to fall on that exact amount per day... You can go a little higher one day (2200), and then a little lower on the next day (1800), so that it all evens out to be around 2000 by the end of the week. From experience, this works best for fat loss.


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