Thread: need help with meal plan

Originally Posted by renohawj

Ht: 5'5 wt: 160 bf: 11-12%
Just want to check with board members on what you guys think about this eating plan. Looking on a lean bulk.

meal one: 8 eight whites, 2 oz turkey breast
meal two through four: 3 oz brown rice, 4 oz chicken breast
meal five: 30 grams protein shake after workout

I substitute the chicken breast for talipia every other day.

Try it like this:

meal 1 - 3 whole eggs, 5 egg whites, 1 cup oatmeal, multivitamin, vitamin C
meal 2 - 4 oz chicken, 1 tbsp olive oil over veggies
meal 3 - 4 oz chicken, 1 tbsp olive oil over veggies, 3 oz rice, vitamin C
meal 5 - protein shake, 30 g dextrose
meal 6 - 6 oz chicken, 5 oz rice
meal 7 - 7 oz cottage cheese, 1 tbsp flax oil

Originally Posted by renohawj

Ht: 5'5 wt: 160 bf: 11-12%
Just want to check with board members on what you guys think about this eating plan. Looking on a lean bulk.

meal one: 8 eight whites, 2 oz turkey breast
meal two through four: 3 oz brown rice, 4 oz chicken breast
meal five: 30 grams protein shake after workout

I substitute the chicken breast for talipia every other day.

The post work out shake needs some dextrose or maltodextrine...

and I wouldn't go to bed after only dinking a shake post workout...

You need a solid meal about an hour after your pw shake...

You are losing out on a lot of needed nutrients by skipping a solid meal...

Originally Posted by Night_Wolf

Try it like this:

meal 1 - 3 whole eggs, 5 egg whites, 1 cup oatmeal, multivitamin, vitamin C
meal 2 - 4 oz chicken, 1 tbsp olive oil over veggies
meal 3 - 4 oz chicken, 1 tbsp olive oil over veggies, 3 oz rice, vitamin C
meal 5 - protein shake, 30 g dextrose
meal 6 - 6 oz chicken, 5 oz rice
meal 7 - 7 oz cottage cheese, 1 tbsp flax oil

Nice!!

The above post is pretty much the schedule I follow...

I workout after 3rd meal...

Post workout I do whey with 35g dex and 35g of malto...

1 hour later- 5th meal of steak or salmon or turkey with brown rice,veggies...

3 hours later-6th meal Casien protein with flax oil before bed...

Originally Posted by renohawj

Ht: 5'5 wt: 160 bf: 11-12%
Just want to check with board members on what you guys think about this eating plan. Looking on a lean bulk.

meal one: 8 eight whites, 2 oz turkey breast
meal two through four: 3 oz brown rice, 4 oz chicken breast
meal five: 30 grams protein shake after workout

I substitute the chicken breast for talipia every other day.

Eat the yolks. How many calories does this work out to, and what is the macronutrient breakdown (grams protein, carb and fat)?

Originally Posted by Night_Wolf

Try it like this:

meal 1 - 3 whole eggs, 5 egg whites, 1 cup oatmeal, multivitamin, vitamin C
meal 2 - 4 oz chicken, 1 tbsp olive oil over veggies
meal 3 - 4 oz chicken, 1 tbsp olive oil over veggies, 3 oz rice, vitamin C
meal 5 - protein shake, 30 g dextrose
meal 6 - 6 oz chicken, 5 oz rice
meal 7 - 7 oz cottage cheese, 1 tbsp flax oil

Better - no need to separate the protein shake from the solid meal - they can be consumed sequentially, or simultaneously for that matter. No flax - it won't convert to any appreciable degree from the plant form (ALA) to the animal form we require (EPA and then DHA). Stick to fish oil; ten grams (ten standard capsules) is minimal.

Originally Posted by ExLe

The post work out shake needs some dextrose or maltodextrine...

and I wouldn't go to bed after only dinking a shake post workout...

You need a solid meal about an hour after your pw shake...

No need to wait at all. The meals don't need to be spread out amongst six meals - you may choose to eat more or less frequently, it won't matter at all.

Originally Posted by Night_Wolf

Try it like this:

meal 1 - 3 whole eggs, 5 egg whites, 1 cup oatmeal, multivitamin, vitamin C
meal 2 - 4 oz chicken, 1 tbsp olive oil over veggies
meal 3 - 4 oz chicken, 1 tbsp olive oil over veggies, 3 oz rice, vitamin C
meal 5 - protein shake, 30 g dextrose
meal 6 - 6 oz chicken, 5 oz rice
meal 7 - 7 oz cottage cheese, 1 tbsp flax oil

Thanks Night_Wolf and everyone who contributed. This plan looks awesome. I will head out to the grocery store and get this plan going. The reason why I try to avoid the yolks is because I am afraid of raising my cholesterol.