Thread: Assess this Nutritional Plan Please

You're eating every 2 hrs...it's too often...cut it back to 3 hrs.

What's the breakdown on the can of chicken, and how much protein in one srving of whey?

Veggies and fibre aren't usually counted in totals, btw.

10 oz can, 5 servings. 50 cals per 2 oz's total fat 1 grm 9 grm of protein . sodium 250 mg and 20 mg of cholest.

Canned Chicken...in the entire can there is:

33P / 0.3C / 7F

1 Serving Whey is

22P / 2C / 2F

Originally posted by Fit Freak
Canned Chicken...in the entire can there is:

33P / 0.3C / 7F

1 Serving Whey is

22P / 2C / 2F

Ok...I think you'd be better off, from a fat-burning point of view, to keep to 6 meals and space them evenly apart....3 hrs.

Add some veggies and 5 grams more fat (1 tsp flax) to the canned chicken. And use 1.5 srving protein per meal.

Originally posted by w8lifter



Ok...I think you'd be better off, from a fat-burning point of view, to keep to 6 meals and space them evenly apart....3 hrs.

Add some veggies and 5 grams more fat (1 tsp flax) to the canned chicken. And use 1.5 srving protein per meal.

She is Simple, yet Effective and TO THE POINT!


DPw8

Thx w8..I'm going to rethink the plan in the morning and I'll post what I come up with. I'm thinking of going with meals at 8am, 11am, 2pm, train at 3pm, post-train meal at 4:30pm, 7:30pm, 10:30pm. This would be 6 meals. I'll have to likely up the protein per meal ro keep the totals where they need to be. I'll add some extra vegies too. I'll post the details in the morning.

Originally posted by Fit Freak
Thx w8..I'm going to rethink the plan in the morning and I'll post what I come up with. I'm thinking of going with meals at 8am, 11am, 2pm, train at 3pm, post-train meal at 4:30pm, 7:30pm, 10:30pm. This would be 6 meals. I'll have to likely up the protein per meal ro keep the totals where they need to be. I'll add some extra vegies too. I'll post the details in the morning.

DPw8

OK...here is what I came up with over the night:

6:15am CARDIO & ABS

7:15am Canned Tuna / 1oz Almonds / 1.5 Cups Wax Cut Beans

37P / 15C / 16F

10am 1.5 Scoops Optimum Whey / 1/2 Tbsp Flax Oil

33P / 3C / 10F

10:45am TRAIN

12:30pm 200g Lean Steak / 1 Cup Cooked Brown Rice / 1 Cup Grean Beans / 1 Tbsp Soy Sauce

48P / 50C / 13F

3:30pm Canned Tuna / 1.5 Cups Wax Cut Beans / 1oz. Walnuts

37P / 15C/ 16F

6:30pm 200g Chicken Breast (raw measure) / 2 Cups Brocolli & Cauliflower / 21g Cheddar Cheese / 1 Tbsp Soy Sauce

52P / 12C / 13F

9:30pm 3 Eggs / 8 Egg Whites / 4 Tbsp Salsa / Apple

47P / 15C / 16F

Macronutrient Totals:

254P
110C (I am including vegies, fiber, and indirect carb sources...ie from the nuts)
84F
2212 Calories

Final Question....I'm not getting ready for a competition; I just want to cut up a bit over 6-8 weeks, ten go on a maintenance diet for another 6 weeks or so, and then prepare for a show. With this in mind would it be OK to have a cheat day once per week over the next 6-8 weeks or so or would it greatly hinder my progress. By a cheat day I mean some pasta, a 12" Roast Chicken SUB from Subway and maybe a snack-size bag of Popcorn?????

Originally posted by Fit Freak
OK...here is what I came up with over the night:

6:15am CARDIO & ABS

7:15am Canned Tuna / 1oz Almonds / 1.5 Cups Wax Cut Beans

37P / 15C / 16F

10am 1.5 Scoops Optimum Whey / 1/2 Tbsp Flax Oil

33P / 3C / 10F

10:45am TRAIN

12:30pm 200g Lean Steak / 1 Cup Cooked Brown Rice / 1 Cup Grean Beans / 1 Tbsp Soy Sauce

48P / 50C / 13F

3:30pm Canned Tuna / 1.5 Cups Wax Cut Beans / 1oz. Walnuts

37P / 15C/ 16F

6:30pm 200g Chicken Breast (raw measure) / 2 Cups Brocolli & Cauliflower / 21g Cheddar Cheese / 1 Tbsp Soy Sauce

52P / 12C / 13F

9:30pm 3 Eggs / 8 Egg Whites / 4 Tbsp Salsa / Apple

47P / 15C / 16F

Macronutrient Totals:

254P
110C (I am including vegies, fiber, and indirect carb sources...ie from the nuts)
84F
2212 Calories

Final Question....I'm not getting ready for a competition; I just want to cut up a bit over 6-8 weeks, ten go on a maintenance diet for another 6 weeks or so, and then prepare for a show. With this in mind would it be OK to have a cheat day once per week over the next 6-8 weeks or so or would it greatly hinder my progress. By a cheat day I mean some pasta, a 12" Roast Chicken SUB from Subway and maybe a snack-size bag of Popcorn?????

ONE CHEAT MEAL!


Not a day!

Consumed within one hour....and nothing worse that what you described....shit...I haven't had popcorn in 3.5 years..... the price of having my BF stay between 5.5- 8%.

DP

What is wrong with the chicken sub? The bread alone only had 45 carbs? Chicken=protein....I am lost....

So is it better to have the whey after training than before or doesn't it matter?

Originally posted by Dr. Pain


..... the price of having my BF stay between 5.5- 8%.

DP

Your bodyfat % is between 5.5 and 8 right now?

Originally posted by The_Chicken_Daddy




Your bodyfat % is between 5.5 and 8 right now?

You saw the pics in Mama's Boy's journal...that was topped out.....maybe 8%....what do you think? Last time I looked like that it was like 7.6%, 7 and 9 site.

I am leaner now! (freaking veins throuhout my shoulders and thighs)

DP

Originally posted by Dr. Pain




You saw the pics in Mama's Boy's journal...that was topped out.....maybe 8%....what do you think? Last time I looked like that it was like 7.6%, 7 and 9 site.

I am leaner now! (freakin' veins throuhout my shoulders and thighs)

DP

Originally posted by Dr. Pain




You saw the pics in Mama's Boy's journal...that was topped out.....maybe 8%....what do you think? Last time I looked like that it was like 7.6%, 7 and 9 site.

I am leaner now! (freaking veins throuhout my shoulders and thighs)

DP

From those photos i didn't think you were as lean as that.

Question: have you always been around that bf% for most/all of your life?

No....very Endomorphic 25-30% Pre-althleticism, 18-20% the majority of the weightlifting years. 11-12% as triathlete and Ultra distance Runner...and now.....with IR Nutritional Technique.....never over 8%.


You would have to know that I have several skinfolds under 3 mm and little SI and Ab measurements.....not the normal male 18-25 MM, mine are like 3-5 SI and Axilla....ab runs 4-8, Thigh, never over 7 and usually 4-5 T


DP


BI TRI Chest 2-3..you do the math

DP...what are your thoughtson the revised plan?

I'll just go with the one cheat meal and see how things work out.

Lina...in my opinion it's good to have the whey before AND after training, however in my experience I find that when I am cutting and trying to control appetite, if I have a whey protein drink with flax or something after training I am starving in less than an hour. That is why I am eating solid food as a post-training meal. As far as whey before training I feel that it provides amino acids in the bloodstream to be used as energy if necessary since when cutting since we're typically in a catabolic state instead of the body breaking down muscle tissue.

Leslie....As for the Chicken SUB I would say if you're not cuttig it's acceptable (chicken, whole grain wheat, and lots of vegies...assuming minimal cheese and no sauce). When cutting though I mentionned it as a cheat meal since my cutting strategy is low carb.

Originally posted by Dr. Pain
No....very Endomorphic 25-30% Pre-althleticism, 18-20% the majority of the weightlifting years. 11-12% as triathlete and Ultra distance Runner...and now.....with IR Nutritional Technique.....never over 8%.


You would have to know that I have several skinfolds under 3 mm and little SI and Ab measurements.....not the normal male 18-25 MM, mine are like 3-5 SI and Axilla....ab runs 4-8, Thigh, never over 7 and usually 4-5 T


DP


BI TRI Chest 2-3..you do the math

Have you suffered any ill-favoured health effects from keeping your bodyfat that low?

Constant food cravings, lower sex drive, harder to add muscle etc...???

I imagine your setpoint is quite high if you were hanging around the 25-30% bracket, so being 5-8% would be well below it.