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Newbie Trainer
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Discussion Starter · #1 ·
Hi everyone, my first post here. Been studying and reading everyone elses posts and thought I would ask for some advice. I am 22, roughly 5ft.7 and I currently weigh 72kg/158lbs. My goal is to lose fat and keep as much muscle on as possible (I have been on-off weight lifting for the past few years, nothing too serious though).

I have a very hectic schedule, DJ in the night, student in the day, so I'm finding it very difficult to get in meals on time and to get the correct food in. I don't really have a problem with trying to eat less (I'm never hungry) but to find the time to eat more. Please review a sample meal-plan I've put together and give me your feedback!

WAKE (Approx 11am)


Meal 1 (Approx 12 midday)

8 Egg Whites

3/4 Cup Oats

Animal Pak Multivitamin


Meal 2 (Pre-Workout) (Approx 3pm)

1 Sweet Potato

8 oz Chicken Grilled

Wholeweat Pasta

Animal Omega EFA


WEIGHTS WORKOUT + 20 min CARDIO (Approx 5pm)

Intra Workout - XTEND BCAA

Meal 3 (Post-Workout) (Approx 7pm)

Gaspari Nutrition MyoFusion

Genr8 Vitargo S2 (1/2)


WORK (9pm - 4am)

Meal 4 (During work) (Approx 10/11pm)

8 oz Chicken Grilled



Low Fat Salad-Cream


Rough numbers - 1547.5 calories / 168 protein / 181g carbs / 24.61 fats

I've found an estimate maintenance level at 2370 by using bodyweight x 15. 2370 - 500 = 1870 which is my target. This brings me onto my next question, what other small snacks do you recommend that I can boost my intake with? I can't really add another meal as it's a real big struggle to get even this amount in.

Thanks in advance for your help!


Gym Addict
474 Posts
More protein, carbs are quiet low anyway... for fat loss... Iw ouldnt worry too much about fats as if its genuine meals, the fat isnt saturated...

Try do cardio before breakfast in the morning, will burn fat like crazy...

Is that what your actually eating now? or your planning to eat?

I havnt got direct experience with losing fat, but can help with what i know..

Being 5ft7 and weighing at 72 kg i would imagine you having a good base of muscle already...

But no matter what you do, some of your muscle mass will be fade whilst cutting, cant get away with it really.
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