metalman
26-04-2009, 11:56 PM
I was wondering if someone would be so kind as to critique my diet plan that I am going to start once I get back from vacation... First of all, I am about 183, 13% BF, but I want to be more like 195 at 7-9%.... This is stage one of my plan...Packing on as much lean muscle as my frame will allow through a good solid bulk. I have not been training seriously for a long time unfortunately. Anyways, here goes...
Meal 1
Multivitamin
Oatmeal 300 calories
Cottage Cheese 150 calories
4 eggs 280 calories
two tall glasses of water
meal two:
Whole Wheat Bread Sandwich with chicken breast 450
Salad with some sort of EFA dressing 150
two tall glasses of water
meal three:
oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water
Meal Four (should I bother switching to brown rice or sweet potatoes or will I really see any difference)
hunk of meat (ie. steak, chicken, fish...whatever I feel like) 400 calories
leafy greens
Rice or potatoes or something 200
2 glasses of water
Workout
PWO shake
50 / 50 Maltodextrin / Dextrose, and whey
End of day:
cottage cheese 200
oatmeal 300
Comes out around 3500 calories...and Im currently consuming around 2500 calories as I haven't been working out much...was thinking about making excuses but lets get real, I am trying to change that attitude and get back to busting my ass.
As you can see the basis of my diet is oatmeal and cheap protein sources, and for variety I may sub shakes with eggs, tuna, or chicken as I feel necessary (except for the PWO shake).
Another question: how do you guys control the calories so closely? I just buy boxes of chicken breasts at a time and the size of breast varies considerably. Eggs, shakes, and measuring rice is easy but controlling some of the other sources is more difficult. Am I over thinking this?
I'd also be interested to know if you think adding some other supplementation would be beneficial like ZMA etc. Having used creatine in the past I have to say I feel as though it did nothing for me at all
I haven't put together my workout plan yet either...input? DC, 5X5, some other plan? I really want to try and focus on getting my compound lifts up.
Anyway, thanks for the help.
Meal 1
Multivitamin
Oatmeal 300 calories
Cottage Cheese 150 calories
4 eggs 280 calories
two tall glasses of water
meal two:
Whole Wheat Bread Sandwich with chicken breast 450
Salad with some sort of EFA dressing 150
two tall glasses of water
meal three:
oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water
Meal Four (should I bother switching to brown rice or sweet potatoes or will I really see any difference)
hunk of meat (ie. steak, chicken, fish...whatever I feel like) 400 calories
leafy greens
Rice or potatoes or something 200
2 glasses of water
Workout
PWO shake
50 / 50 Maltodextrin / Dextrose, and whey
End of day:
cottage cheese 200
oatmeal 300
Comes out around 3500 calories...and Im currently consuming around 2500 calories as I haven't been working out much...was thinking about making excuses but lets get real, I am trying to change that attitude and get back to busting my ass.
As you can see the basis of my diet is oatmeal and cheap protein sources, and for variety I may sub shakes with eggs, tuna, or chicken as I feel necessary (except for the PWO shake).
Another question: how do you guys control the calories so closely? I just buy boxes of chicken breasts at a time and the size of breast varies considerably. Eggs, shakes, and measuring rice is easy but controlling some of the other sources is more difficult. Am I over thinking this?
I'd also be interested to know if you think adding some other supplementation would be beneficial like ZMA etc. Having used creatine in the past I have to say I feel as though it did nothing for me at all
I haven't put together my workout plan yet either...input? DC, 5X5, some other plan? I really want to try and focus on getting my compound lifts up.
Anyway, thanks for the help.