Here's my plan. Do this every day for about 10 weeks. Gym 3x-4x a week. No alcohol, no drugs, no candy, no cheating.
Meal Protein Calories
--------------------- ------- --------
1 Cup Quaker Oats, 1 Cup Milk (19g) 390
2 Protein Bars, 2 Cups Milk (48g) 520
2 Cans of Tuna (64g) 300
2 Chicken Breast (46g) 220
4 Hardboiled Eggs (24g) 280
Total: (201g) 1710
I'm 6'1, 197 pounds, and about 18-19% BF. I'm looking to get down to 10-11%.
Hopefully I can be at about 14-15% after these ten weeks.
Looks pretty damn bad. Low in vitamins, fiber, fats, nutrients, and probably taste like junk.
Low in fats? Possibly, but I am taking 4 fish oil caplets/day to get Omega-3 and Omega-6.
Vitamins? Well, I'm taking a multi.
Nutrients? Oats have no nutrients? Nothing in tuna? No nutrients in milk?
Tastes like junk, does it? Do I care what it tastes like? If I care what my food tastes like I'll eat 15 double cheeseburgers/day.
Unless your fish oil caplets are 10g a piece, 4g of fish oil a day for fat intake is near nothing. Multis don't contain everything. You would be better off adding some green veggies. The only source of fiber you have is 1 cup of oats. Nothing you are eating besides the eggs and milk have any sort of vitamins or micronutrients. Add 2 cups of brocolli, 2 cups of spinach, a piece of fruit, and some olive oil and it would be decent.