Hi guys. I'm trying to set up a paleo-influenced diet plan to follow for a few weeks/months in order to lose fat and build muscle. I'm shooting for 2,800 calories daily, I'm a 6'1" 22yo male, currently weigh around 96kg. I'm not sure my bodyfat, maybe around 15-20%, I've packed on a lot of muscle doing powerlifting but tired of being 'big', I was 80kg 1year ago. and a swimmer primarily. Now I do lifting and do 3 sessions of thai boxing a week (roughly 2 hours of intense training).
I'm aiming for 4 meals x 700calories, 40%carbs, 30%protein, 30%fat. I also have a sensitive gut and follow FODMAP guidelines to avoid bloating.
I'm struggling to set this thing up, I had maybe one day where I even hit my calories but ate grains. I study at university so I don't have prep time, or money to burn. I have 2 carb sources, buckwheat and sweet potato, but I can't think of other how to make that into 4 meals. Bananas are an idea but they give me heartburn, as does beef liver. I don't buy nuts because I can't control myself to stop munching on them.
I'd love to just eat rice and tuna all day but I'd be worried about the mercury lol. Can someone help me setup a healthy sample diet plan that is affordable and give me tips how to prepare for the week so I don't get lazy?
asked byaxl617 (0)
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