I am using a 40/40/20 scheme
I am 5'8", 146.5 lbs, and 18% bodyfat
This is how I broke down everything, I have no idea what is right and what is wrong...please help...it seems like a ton to me.

I would appreciate any advise.

Thanks!

GRAMS PER DAY (P) 168g (C)168g (F) 37g
GRAMS PER MEAL 28g 28g 6.2g
CALORIES PER DAY 675 cals 675 cals 337 cals
CALORIES PER MEAL 112.5 cals 112.5 cals 56.2 cals

Tried to get numbers as close as possible...
Carbs = 169.5 = 41%(should be 168)
Protein = 163.2 = 40%(should be 168)
Fat = 37 = 19%(should be 35.2)
Total Calories = 1659 (should be 1687)

Meal 1 (6:30a)
1 whole egg
3 egg whites
1/2-cup oatmeal before cooking
1 TBSP of salsa

Meal 2 (9:30a/10a)
Protein Shake (1 scoop of MP)
5 Strawberries

Meal 3, Post workout (1p)
4oz Chicken
7 oz Sweet potato
2c veggies

Meal 4 (3p)
Protein Shake (1 scoop)
5 Strawberries

Meal 5 (5:30p)
3oz chicken
3/4 c Cooked Brown rice
1 c green veggies (spinach)

Meal 6 (8p)
3oz chicken
6 oz Sweet potato
1 c green veggies (spinach)

Hi there. Welcome to the board!

The diet you’ve listed looks pretty good. Although, because your primary goal is fat loss, I would recommend that you add just a little more protein and decrease carbs a bit. Try adding about an oz or two of protein to each food meal, and cutting the starchy carbs from meal 6 and probably meal 5 too. For losing fat, a little lower carbs is going to help you be more successful. 50% protein, 20% starchy carbs, and 30% healthy fats is the ratio that works best for most females for fat loss. You may even want to start with just 5 meals instead of 6, especially if this already seems like a lot for you. At www.bodybuildingworld.com, scroll the page for the “A Fit Figure: Here’s How!” and “Four Month Figure Makeover” articles. They have great info for any lady wanting to lose fat and get more fit.

I also recommend a few supplements to help you lose fat, but maintain your lean muscle tone:

Ultimate Muscle Protein – as your meal replacement/snack meal protein
Lean Out – 2 caps with each meal to help you retain lean muscle, but use your stored body fat to be burned for energy - or hold on to muscle and lose fat
Glutamine Select – 1-2 scoops mixed in water and sipped during training. This will help you retain lean muscle, keep strength levels up, lose fat, have more energy and recover better.

Other great everyday supplements, no matter what your goals are:

Super Pak or Ultra 4 – vitamin and mineral supplement
EFA Gold – 3 caps with breakfast and dinner. This one would really benefit you because the fats in your diet look pretty low. EFA Gold will get you all the great benefits of EFA’s without a lot of extra calories.

Good luck!

Rachel Wade
Team Beverly