What is a good meal plan if you want to stay at your current weight but cut down fat and get super defined?

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Question by pgbluecrew: What is a good meal plan if you want to stay at your current weight but cut down fat and get super defined?
I am 6 foot 2 and 200 pounds and I already have good muscle definition from all the lifting i do, but i want to take my muscle tone to the next level. I want to maintain my current weight and just get super ripped, I know its gonna take a super high protein diet my biggest concern is the calories. I dont know how many calories is too much and will make me fat and how much is too little and will cause muscle and weight loss.

Best answer:

Answer by scip779io
You should eat 1800-2000 calories a day to stay healthy and give your muscles the energy it needs. Here’s a good plan for cutting:
Breakfast would be: 6 egg whites, and 75g of oatmeal with raisins. 
Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads.
Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies.
Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana.
Post Workout: Whey Protein Shake and a Banana.
Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.
Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein).

Know better? Leave your own answer in the comments!


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2 Responses to “What is a good meal plan if you want to stay at your current weight but cut down fat and get super defined?”

  1. deppfan85 writes:

    First, you need to find your Basal Metabolic Rate (BMR). This is the baseline number of calories you burn just by existing. I’ve found a calculator for that: http://www.bmi-calculator.net/bmr-calculator/
    Then, you put your BMR into this other equation http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ It will give you the number of calories you need to take in to maintain your weight, based on your activity level.

    Based on these numbers, you need to make sure your food is balance at a 3:2:1 ratio. 3 parts carbs, 2 parts protein, 1 part fats. For fruits and vegetables, they’re negligible, and you can eat as much as you want, to fill up.

    And of course, vitamins and amino acid supplements are important for building muscle, preventing muscle loss, and increasing fat loss.

  2. ny writes:

    A good bodybuilding diet needs to follow 3 rules:
    1.It should favor smaller and frequent feedings throughout the day
    instead of smaller ones.
    2.Every meal should have carbohydrates, protein and fat in the
    correct ratios: 40% carbs, 40% protein, 20 % good fats.
    3.The calories should be cycled to prevent the metabolism from
    getting used to a certain caloric level.
    Sample Bodybuilding Diet For Men
    Meal 1 (7 AM)
    1 cup of dry oats mixed with water
    1 cup of egg beaters
    Meal 2 (9 AM)
    Meal replacement packet like Prolab’s Lean Mass Complex (which has a
    40/40/20 nutrient ratio) mixed with water or a protein powder (with
    around 40 grams of protein) mixed with 40 grams of carbs from cream of
    rice, grits, or oatmeal.
    1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
    Meal 3 (12 Noon)
    1 cup of brown rice, or medium sized baked potato, or 1 cup of
    oatmeal
    2 cups of green beans, broccoli or any other desired vegetable
    6-8 ounces of chicken, turkey, or lean fish
    Meal 4 (3 PM)
    Same as Meal 2
    Meal 5 (6 PM)
    1 cup of brown rice, or medium sized baked potato, or 1 cup of
    oatmeal
    2 cups of green beans, broccoli or any other desired vegetable
    6-8 ounces of chicken, turkey, or lean fish
    Meal 6 (8 PM)
    Same as Meal 2
    Recommended Basic Bodybuilding Supplements For Men
    (Essential to take)
    Definitely make sure that you cover at least the basics of
    supplementation which are a Multiple Vitamin and Mineral formula, 3
    grams of Vitamin C split in 3 equal servings throughout the day,
    200mcg of Chromium Picolinate, and essential fatty acids coming from
    either fish oils, flaxseed oil or extra virgin olive oil. Also, for
    convenience purposes a good meal replacement or protein powder is a
    great way to add valuable calories and nutrients to your diet.

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