meal plan help

[deletedandgone]

Hi guys,

Here is my sample meal plan. Could someone please provide some constructive criticism?
My current stats are: 87 kg / 192 lbs bodyweight.
Bodyfat: 22-23 %
Height: 1m 78 cm.
Diet type: gaining diet.


What Protein (g) Carbs (g) Fats (g) Calories Sugar (g)
================================================== =======================================
Morning (7) Oats (2 cups) 12 54 6 320 0
Whey Isolate 24 2.5 2 124 2
Total: 36 56.5 8 444 2


In-between (10) Whey Isolate 48 5 4 248 4
Total: 48 5 4 248 4

Dinner Steak (226 g) 46.8 1.8 38 542 0
Mashed Potatoes 2 28 0 140
Total: 48.8 29.8 38 682 0

2 hours later Whey Isolate 48 5 4 248 4
Total: 48 5 4 248 4

Supper Eggs 4 Eggs 31 4 24 280 0
3 loafs of bread 9 60 3 300 3
Total: 40 64 27 580 3

TOTAL: Protein (g) Carbs (g) Fats (g) Calories Sugar (g)
220.8 160.3 81 2202 13
Percent protein 0.48
Precent carbs 0.35
Percent fats 0.18


How many calories I should be consuming:
87 kg * 39 = 3393 calories per day
Make these up with appples and bananas. 3-4 apples and 2-3 bananas per day, in-between meals.

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With my coursework, this is probably a realistic diet for me. Starting May 2010 I would probably go on a 16 week cutting diet. What do you guys think? Should I change something in my diet?

Sometimes I replace steak by lean chicken breast and eggs by tuna. This is my "average" meal plan, could be made healthier but fat steaks is all that some places that I go have.

[baza]

Replace isolate with real food. Isolate twice alone is useless, unless it's post workout.

Do you have your oats breakdown right? I have RobinHood brand 1/2 cup is 27g of carbs, and my no name brand is 1/3cup is 27g (or vice versa).

Damn just realized whey isolate in the morning too.
At the very least have a tbsp of udo's 3-6-9 or nuts or something with it. But a food protein would be prefered.

Or what I do is get a protein blend of whey, casein, whole egg, and milk isolate from trueprotein.com. This way the protein is slow digesting, not extremely fast like isolate.

[O-Train]

Yeah the macro breakdown for the oats (in particular) looks off to me. Also keep in mind that fat has 9Kcals/g so 81g of fat would be 729Kcals. The macro's as a percentage are quite different than what you have posted (if it's based on calories). I guess you have the percentages based on grams.

[Dave]

When is your workout in that plan ??

Why are you taking so much Whey Isolate ??

Replace the breakfast for some eggs.

You eat a lot of fruits but no veggies. Replace those fruits by brocolli or some good vegetables. A lot of fruit will directly provide fat and will block the part of the fat burning process when taking it pre-workout.

[deletedandgone]

Sorry, I was meant to write 2 servings of oats, which is 2/3 of a cup.

Yes, I based the percentages on grams.

I agree - too much isolate. I need to replace those isolate servings by meals. Given my schedule, here is what I can do:
a) protein bars
b) whey/casein blend with nuts from trueprotein.com
Any other ideas for quick meals?

The workouts are 4 times a week plus 1 time a week of cardio. Cardio is done on an empty stomach before the regular meal plan. Workouts are mostly in the morning after the first meal.

Can protein isolate convert into bodyfat? Scientifically, I think not. But once I was on a low calorie diet and was taking about 250g of protein, and I gained quite a tummy doing that.

Thanks for the comments guys, really appreciate it!! :a+

[Redz]

Protein bars are crap dont use them.

[L3]

quick meal - mix whey w water and oatmeal in shaker cup, let oatmeal soften/dissolve a bit and chug it down, follow up with a tbspn of natty pb from the jar

[baza]

Agree with above. PB will slow the digestion down a bit.
Or like I said a blend from TP. I've come to rely on that, and it's worked great for me.
2 of my carb meals will be protein powder and oats in water. So easy to do.

[Dave]

Can protein isolate convert into bodyfat? Scientifically, I think not. But once I was on a low calorie diet and was taking about 250g of protein, and I gained quite a tummy doing that.



Protein is not converted in fat. Calories exeding your total intake value will introduce fat. So in fact, taking too much protein or too much carb or too much of anything is not good for the belly.

[deletedandgone]

Or what I do is get a protein blend of whey, casein, whole egg, and milk isolate from trueprotein.com. This way the protein is slow digesting, not extremely fast like isolate.

What is the exact name of the product at TP which already has all of these mixed? Or do you buy all the components separately and mix this yourself?

I think I'll move the eggs to the morning, replace two isolate meals by oats and protein and add tuna before bed. I'll re-write the meal plan shortly. I also need to calculate the percentages based on calories.

Protein and oats in a shaker with PB is an awesome idea :D

[baza]

This one is okay:
http://www.trueprotein.com/Product_Details.aspx?cid=31&pid=534
Isolate, Casein, Egg white.
I just make my own blend though,and throw in a bit of concentrate to bring the cost down a bit. My discount code is KEB246 if you want.

LGSciences (Which I recently became a rep for) has a protein that is very similar to my custom blend, but I Have not tried it yet, but will be trying it soon, so I can give my opinion on it.

Even if you do whey, with oats, and have some cottage cheese with it, it will atleast give some slow digesting with it. And of course the PB slows it down.

[deletedandgone]

I started rewriting my meal plan and hit some bumps again:

1) Would one scoop of whey isolate in the morning on an empty stomach be a good idea? Say, I take 1 scoop of isolate (about 22-24g of protein), then 8 eggwhites, pita and some hummus.

2) Pre/during/post workout nutrition. What do you think of this:
Pre: no food 1.5-2 hours before, last food is rich in complex carbs
During: water, under a liter/hour.
Post: 2 scoops of whey isolate and 1 banana?

Everyone must be really tired of me saying "whey isolate" by now :rofl

[baza]

1 scoop of isolate, *then* 8 eggwhites. Is then with it? Or some time after?

2) You should eat about 30-60mins before a workout.
Post: 2 scoops of whey and dextrose is ideal, you can get it for pennies at a wine shop. Even gatorade will do.

[deletedandgone]

1 scoop of isolate, *then* 8 eggwhites. Is then with it? Or some time after?

2) You should eat about 30-60mins before a workout.
Post: 2 scoops of whey and dextrose is ideal, you can get it for pennies at a wine shop. Even gatorade will do.

I wake up, gulp down 1 scoop of whey, then make my breakfast in 10-15 mins. So the eggwhites follow whey in 10-15 mins.

Any reason for dextrose as opposed to banana? What about waxy maize?

[deletedandgone]

My discount code is KEB246 if you want.

LGSciences (Which I recently became a rep for) has a protein that is very similar to my custom blend, but I Have not tried it yet, but will be trying it soon, so I can give my opinion on it.


How does discount code work? Do you get more points? If so then I'll use it, I just don't want to intrude.

LGSciences looks like a proper BBing company, solid products. Those companies got sprung like mushrooms - Controlled Labs - don't get me started. Headache after headache with their products.

[baza]

Just enter the code and you get 5% off, doesn't matter if you use it or not.

Fruits contain fructose, and bananas are also lower on the GI.
Waxymaize is fine, but not worth the money in my opinion.

If you are going to use Trueprotein, and in need of protein for post workout, I'd just make a whey/dextrose blend. And you can add more bcaa/ecaa if you want to it too. I didn't last time because whey has quite a bit already.

Or like I said, just use whey and buy some dextrose from a wine shop, it's like a buck a pound.

[deletedandgone]

Just enter the code and you get 5% off, doesn't matter if you use it or not.

Fruits contain fructose, and bananas are also lower on the GI.
Waxymaize is fine, but not worth the money in my opinion.

If you are going to use Trueprotein, and in need of protein for post workout, I'd just make a whey/dextrose blend. And you can add more bcaa/ecaa if you want to it too. I didn't last time because whey has quite a bit already.

Or like I said, just use whey and buy some dextrose from a wine shop, it's like a buck a pound.

Cool, thanks for the coupon!

I have some waxy maize left over and I can get 5 lbs of whey iso/concentrate for $CAD45 with no tax, fully loaded with aminos. So I think that would be my whey blend for now. In the future, is this fine? http://www.trueprotein.com/Product_Details.aspx?cid=31&pid=530

How much dextrose would you recommend?

What's wrong with fructose? Are bananas generally not a good idea?

[baza]

Yeah that one is fine, but it doesn't have dextrose or anything in it.
I usually stay away from bananas, most people dieting will.
I usually will take in about 20g-30g of dextrose post workout.
Some guys will take like 80-100g, but I only take a bit.
If you can get that protein for $45 and assuming it's a decent brand, I'd stick with that.

[deletedandgone]

If you can get that protein for $45 and assuming it's a decent brand, I'd stick with that.
It's by Olympic Nutrition - the store has their own brand. They also carry ON for $60 and EAS for $55, which I think are to be trusted more. What do you think? Roll with ON or EAS?

[baza]

Hard to say since I don't know their brand and don't want to put them down.
But the problem with most 'blends' is they put as much concentrate in as they can, and little isolate. Even still, that's not too bad of a price. Up to you really.
I use to use ON when I was out of trueprotein, now I just pickup a 2lb of EAS when the TP is in the mail.
I'd pick ON over EAS though. Just a personal opinion.

[deletedandgone]

I tend to prefer ON because of their natural line, i.e. no ace-k, which allegedly causes cancer in rats but not in humans.

Another question: what's a nice meal before bed? After much reading, there are 2 theories:
1) No food 2 hours before bed, last meal should be rich in protein
2) Right before bed take some casein protein.

I think that theory #2 is better, but my problem is that I have to restrict water intake 4 hours before bed, otherwise I'll be running to the washroom at 4am :) So, right now I'm converging toward 2 cans of tuna and pita bread right before bed, with 100ml of water (dry, I know).

[baza]

Anything but whey really, though adding fat to it will help.
Cottage cheese, or any real protein ie chicken, tuna, salmon, and add a tbsp of fat, handful of nuts, etc.

[deletedandgone]

You eat a lot of fruits but no veggies. Replace those fruits by brocolli or some good vegetables. A lot of fruit will directly provide fat and will block the part of the fat burning process when taking it pre-workout.

Which other vegetables are good? Anything with a low GI?

[deletedandgone]

Here's what I noticed - past a certain limit it does not really matter how many carbs I'm getting in terms of the energy during the workout and in terms of the amount of weight lifted. To be more specific, I can be consuming about 100g of carbs a day, and it gives me the same amount of energy in the gym as 350g of carbs.

However, I feel more lethargic with a higher carb diet during the day. This made me then consider the ketogenic diet, after which point I stopped on the following ideology: consume plenty of lean meat - tuna, lean steak, lean chicken breast, salmon, etc, and limit the carbs so there are just enough for the workout. If the energy seems too low, then add an apple.

Also, eat plenty of vegetables and replace fruits by vegetables. If the workout is in the morning, then use oatmeal to provide the energy for the workout.

Below are my two revised diet plans: one ideal plan and one realistic meal plan.



Ideal Plan:

Meal 1:
if there is no morning workout:
4 omega-3 fried eggs with a can of tuna and 2-3 cups of coffee
OR
omega-3 fried eggs with a light mozzarella cheese slice and 2-3 cups of coffee
if there is a morning workout:
2/3 cups of oatmeal mixed in a shaker with 1.5 scoops of whey isolate and 1-2 cups of coffee

Meal 2:
2-3 lean chicken breasts and 0.5-1 whole potato with plenty of broccoli and cabbage

Meal 3 (dinner):
if energy levels are high:
chicken breast kebab wrap (comes with salad, whole wheat bread wrap, no sauce)
if energy levels are low:
chicken breast kebab with sweet potatoes and a salad, no sauce

Meal 4:
repeat Meal 2

reduce water intake here to get adequate sleep

Meal 5:
chicken breast wrap (whole wheat bread with salad, no sauce)

Meal 6:
either repeat eggs with tuna, or just take 1-2 cans of tuna with some vegetables like broccoli and cabbage

I can also substitute any of the wraps with salmon, salmon steak, steak, etc - but that depends on where I am at the time. The chicken breasts I just fry and carry with me in a box :)

Realistic Plan:

Basically take the Ideal Plan and replace meals 2 and 4 by a blend of 1/6 whey isolate, 1/6 whey concentrate, 1/3 casein and 1/3 egg protein shake, about 40g of protein in a shake.

Before the workout: if energy levels are low, add 1/3 cups of oatmeal with coffee
During workout: water
After workout: 2 scoops of whey isolate with banana/plum/apple (whatever is at hand)

Here is my workout plan:
All exercises are done for about 4 sets each, 6-12 reps per set - I go lower reps only if I feel like I can manage the weight with the correct technique, otherwise 8-12 reps (10 on average).

Monday: jog, 20-40 mins for cardio

Tuesday: chest
Basis exercises (done every time, 5 of them): flat benchpress, incline benchpress, dips (legs to the back), flat dumbbell press, incline dumbbell press.
Other exercises (about 2 exercises from any of the following): cable fly, incline cable fly, cable push, machine fly, dumbbell fly, etc

Wednesday: off

Thursday: back
Basis exercises: military pull-ups (bodyweight), good mornings, deadlift, back extensions, reverse fly, trapezius work with cable or barbell.
Other exercises (about 2 more): dumbbell or cable rows, cable pull-ups, some machine work for the back

Friday: arms
Basis: tricep push off the bench (arms behind back), skull crushers (seated or lying), cable work (either one arm at a time or with a rope), dips (feet forward, bodyweight).
Other (2 more): various dumbbell exercises for the tricep.
Basis: seated dumbbell curls, superset preacher curls, one-handed bicep curls to the inside of the chest.
Other (1 more): barbell curls, cable curls, other standard bicep exercises

Saturday: off

Sunday: shoulders and legs
Basis: seated barbell press behind the neck, same but to the front, seated dumbbell press, lateral dumbbell raises, front dumbbell raises, bent-over raises.
Other: do variations on the above - seated/standing/superset/etc. Can also add dumbbell shrugs.
Basis: front barbell lunges (warm-up), squats, hack-squat, leg extensions, hamstring curls, seated calf raises
Other: after squats can throw in machine squats on a "slider".


This is what I looked like in July, not very different now I would say:
http://forum.bodybuilding.com/photo/showgallery.php?ppuser=113324921&cat=500
OR http://bodyspace.bodybuilding.com/prokyon

My ideal goal is to increase the muscle mass and at some point drop the bodyfat.