My meal plan for fat loss

Eating until you are full isn't a good plan.  You can always out eat your exercise.  It also takes about 20 minutes for the message from your stomach to reach your brain that you are full

I suggest you use Scooby's Calorie Calculator (link in my sig), and figure out how many calories you have to work with.  A digital food scale isn't expensive, and once you've done the initial work of figuring out how many calories are in things, it becomes fairly effortless.

If I were you:

Meal 2 would get beefed up.  If the intention is to eat it on the move/at the gym, throw in some oats, and pack some raw chopped vegetables.

I would reduce the almonds to 8 which is roughly 10 grams, and add some vegetables and a complex carb to meal 3.

I'd also dump the light mayo from meal 4 since it doesn't contain good nutritional bang for the caloric buck, and use mustard instead.  (Your tastebuds will adjust.)  Make up the difference in more vegetables.

Meal 5, I'd dump the almonds, and have some complex carbs instead.  If you really want more fats, put some (like a table spoon) ground flaxseed on/in it, but you don't need roughly 411 calories in nuts/seeds in a meal when you're already getting lots of protein from the chicken.  Remember other food in your diet has fat in it too.  Even boneless, skinless chicken breast, and carrots have some fat

Over all you seem to be eating too much fat, not enough complex carbs, and not enough vegetables.  Carbs are the source of choice for your blood sugar level, when that runs out, your body next uses the protein from your food (read as expensive calories, and robbing your muscles of their repair material).  So loading up on fat doesn't replace complex carbs very well.

When running a caloric deficit, it is important to be sure that you are getting lots of bulk for the amount of calories you are consuming (thus staving off hunger).  It is also important to be sure you are getting lots of vitamines per calorie because you don't have as much room in your diet.  So lots of vegetables are very important.  When you look at your plate, vegetables should be taking up half of it.

Good luck,

Eric

I didn't say protein from your muscles, I said protein from your food.  I.e. what you are eating.  If there aren't enough carbs, then your whey/chicken/cottage cheese/whatever fuels your blood sugar.  When that happens, those amino acids aren't available to repair your muscles.

Figure out your caloric needs and portions, guessing doesn't really cut it.  Have complex carbs and vegetables in meal 3.  I'd still suggest dumping the light mayo, it's nutritionally a waste of calories.

The "everyone" in eat carbs in the morning and post workout isn't actually everyone.  You want a metabolism that is running smoothly, so eat an appropriate amount of them throughout the day.  Use the calorie calculator, figure out what your nutritional needs are, and assign appropriate portions.

Good luck,

Eric

You weigh 324 pounds or more?  Or have you just gone for really high protein?  Protein is as I have pointed out an expensive way to fuel your blood sugar levels.  Current research puts protein levels for athletes between .5 and 1 gram per pound of body weight.  There are also health risks associated with excessive protein...  It's your health, and your wallet my friend.

In any case, read the nutritional labels on your food, and if they don't have nutritional labels (like a bag of carrots might not have a nutritional label) then look it up using this website: http://nutritiondata.self.com/

The label on the package always trumps the info on the website.

Meals should have something that provides a complex carb, some vegetables, and a lean protein source.  Each of those things will have a mix of the macro-nutriants: carbs, fat, and protein.  Try different proportions until you get meals in the basic ballpark.  The calculator gave you an example with chicken, brown rice, broccoli, and flaxseed oil.  Going out a few grams in various meals isn't a big thing.  The most important thing is to make sure your calories over the day don't go above your daily limit.

If you haven't already, spend some time looking though Scooby's nutrional pages, and Evil Cyber's nutrition videos in the video library.

Good luck,

Eric

You can use the autoset check box to have a protein level set in the 0.5 to 1g per pound of body weight range.

Even when I was running a large caloric deficit, I didn't go any higher than a 30/50/20 split.  And that's a pretty high protein percentage.  I was doing it to get close to 1g per pound, and since I am old and short, it took a high percentage.  If you're young and normal sized, it should be easy to get in the target range and still run a good calorie deficit.

Enjoy the fact you are still young, and have a fast metabolism.  It makes fat loss a lot easier

Eric

 

I have.  Use the autoset checkbox for you protein so you know what ratios you're going for.

Take your food, and look at their nutritional information to figure out your portions.  This will take some trial and error, and either a calculator, or a spread sheet if you don't want to do the math long hand.

It's a bit of work at the start to go through the nutritional information, but once you have all your staple foods done, it's pretty easy to keep it up to date.

Good luck,

Eric

I personally would make the changes I suggested, do up your portions based off the information you got from the calculator, and make any further adjustments that become obvious at that point.  And of course as you put your meal plan into practice.  82 calories as 200 grams of carrot sticks is a happy thing when bulking out a small meal for satiety IMO.

As I had stated earlier, you should try to come in the ball park of your meal targets, but be very careful about making sure your daily calories don't go over the target.  It's the total caloric deficit (how much you eat compared to your TDEE) that will determine your fat loss.

Good luck,

Eric

so ive summed up here is my diet

07:30 Meal 1: 1 cup of oats mixed with water. 1 scoop of whey protein mixed in water. 1 banana (pre workout)
09:00 Meal 2: 1 scoop of whey protein mixed with water. 1 cup of brown rice and vegetables
12:00 Meal 3: 1 cup of brown rice and mixed veggies
03:00 Meal 4: Tuna sandwhich, tuna is mixed with salad light mayo. 2 slices of whole wheat brown bread
06:00 Meal 5: Grilled chicken with mixed veggies and 1 cup of brown rice 5 almonds
09:00 Meal 6: Cottage cheese with 5 almonds and 1 glass of skimmed milk

ill adjust to my needs.