Meal and workout plan assistance.

[Tami]

Hi hope you are well.
I need assistance with a meal plan.
Details as follow.
Age. 41
Height. 187cm
Weight. 109 kg
Been working out for 4 years on and off but for the last 2 year 5 times a week from 05:00- 06:15 do atleast 20 min cardio on treadmill everyday. Doing weights but not so intence as i would like. My weight November 2024 were 118kg had a operation and lost some weight after that. I'm constant between 109 kg and 111kg.
I would like to get my diet in order then later do a test only cycle. My goal is to get a bit leaner and build a bit of muscle. Weigh goal wil be around 98kg. Were on that weight about 5 years ago played rugby and also did 2 test only cycles and helped alot. Any advice will be highly appreciated.

 

[liftsiron]

Hit the weights harder, especially the legs. protein 50-55% of calories, good carbs 35% and fats less than 15% of total calories. Are you male or female?.

 

[Paramuscle]

I personally like this site and even if you don't order their meals, the calculator option lets you see the ratios of what you can cook on your own.

https://megafitmeals.com/product/custom-meal/


~PM

 

[Silntrunin]

Lifts gave you a basic plan that works for most people with your goals and honestly I would go with that. Keeping things simple almost always works. Having said that, if you were looking for something a little more precise then follow the plan below. Swap out foods where you want but just make sure they have around the same values. Remember everybody is different and you may (probably) will need to tweak things as you go along. If you have any questions let me know. Otherwise Good Luck and keep us posted.
Stick to the framework 80 % of the time, enjoy flexible meals (the other 20 %) mindfully, and you should see body-composition changes within the first month.

1. Where you are now

Age	41 yrs	–
Height	187 cm	–
Weight	109 kg (fluctuates 109–111 kg)	≈ 98 kg
Training	5 × week, 05:00-06:15 (20 min treadmill + weights)	keep, gradually add intensity

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2. Calorie & macro targets (first 6–8 weeks)

Basal Metabolic Rate	Mifflin-St Jeor: 10 × 109 kg + 6.25 × 187 cm – 5 × 41 + 5	≈ 2 060 kcal
Maintenance kcal (1.55 activity factor)	BMR × 1.55	≈ 3 190 kcal
Cutting kcal	3 190 – 600 kcal deficit	≈ 2 600 kcal/day
Protein	2.0 g × BW (109 kg)	≈ 220 g (880 kcal)
Fat	0.7 g × BW	≈ 80 g (720 kcal)
Carbohydrate	Remainder	≈ 250 g (1 000 kcal)

Adjust by ±200 kcal if weight loss stalls for two consecutive weeks.

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3. Meal-timing blueprint


You train very early, so keep pre-workout light and post-workout hearty.

04:30 (Pre-WO)	top-up glycogen, easy to digest	1 small banana + 1 scoop whey + 300 ml water (≈ 35 g C, 25 g P)
06:30 (Post-WO/Breakfast)	protein synthesis, micronutrients	Greek yogurt (300 g), berries (100 g), 40 g oats, 1 tbsp honey, 10 g chia; black coffee
10:00 (Snack)	keep protein pulse high	1 whole-grain wrap + 120 g turkey breast + salad veggies; or a 40 g whey shake if on the road
13:00 (Lunch)	main carb load	180 g grilled chicken thigh, 150 g cooked jasmine rice, large mixed-green salad, 1 tbsp olive oil
16:00 (Snack)	energy for evening, curb hunger	25 g mixed nuts + 1 medium apple
19:00 (Dinner)	lighter carbs, high veg	180 g salmon, 250 g steamed broccoli & carrots, 200 g roasted sweet potato
21:00 (Optional)	recovery while sleeping	150 g cottage cheese or 30 g casein shake

Daily macro check: ~221 g P / 82 g F / 249 g C ≈ 2 610 kcal.

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4. Weekly food-prep “matrix”


Pick one item from each column; rotate to avoid eating the same stuff everyday. Although I have done that just to keep things as simple as possible.

Chicken thigh / breast	Rice (white/basmati)	Leafy mix + capsicum	Extra-virgin olive oil
Lean beef mince (5 %-10 %)	Quinoa	Broccoli / green beans	Avocado
Salmon / barramundi	Sweet potato	Zucchini + cherry tomatoes	Almonds / walnuts
Pork tenderloin	Whole-wheat pasta	Bok choy + carrots	Tahini dressing
Eggs/egg whites mix	Rolled oats	Mixed berries / apple	Peanut butter

Australian tip: buy seasonal produce (e.g., winter root veg, summer stone fruit) to cut cost and maximize micronutrients.​

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5. Hydration & supplements

• 3–4 L water/day (add 500 ml per training hour in hot weather).
• Creatine monohydrate 5 g daily (any time).
• Whey or casein only to hit protein target, not as meal replacements.
• Fish-oil (1–2 g EPA/DHA), vitamin D3 (2 000 IU), magnesium glycinate (300 mg) if bloodwork or diet suggests gaps.
• If you decide to go ahead with a test-only cycle, organize full blood panel (lipids, liver, kidney, hormones) and medical supervision before starting; diet above still applies—synthetics don’t out-run poor nutrition.

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6. Training tweaks to match the plan

1. Progressive overload – add a set, rep or 2-5 kg weekly to a big lift (squat, press, row) until progress slows, then deload.
2. NEAT bump – 8-10 k steps/day outside gym keeps total calorie burn high without extra fatigue.
3. Cardio periodisation – every third week swap two treadmill sessions for low-impact bike or incline walk to spare joints but keep expenditure.

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7. Tracking & adjusting

• Weigh-in: first thing after bathroom, 3×/week; use weekly average.
• Target rate: 0.5–0.8 kg loss per week.
• Plateau > 2 weeks? Drop 150 kcal (usually carbs) or add one 20-min incline walk.
• Strength nosedives? Increase carbs +100 g on leg or full-body days (“refeed”).

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8. Red flags & final notes

• Rapid fat loss (>1 kg/week) = consult professional, risk lean-mass loss.
• Persistent fatigue, libido drop or extreme DOMS – review calories & sleep (aim 7–8 h).
• Medical conditions (post-operation, hormonal therapy) – clear changes with your GP or sports-med doctor.