Reply With QuoteHi letmeloose
Well your calories are really high if you want to cut. You should be shooting for more like 2300 calories. What are you shooting for 40/40/20 ? Try to keep your meals balanced, meaning portion your P/C/F to be equal for each meal. Last meal of the day skip the carbs.
Looking at your meals though I don't see that many calories you have. Where did you get your totals?
Few suggestions:
Meal 1: skip the apple and add a few more egg whites
Meal 2: How much protein is in your powder per serving?
Meal 3: Skip the oranges
Meal 4: How much protein again?
Meal 5: Looks good
Meal 6: More chicken, add a bit of fat to help slow digestion and skip the apple
Nutrition plan for progressive gains
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06-27-2003, 07:31 PM #1Registered User
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Nutrition plan for progressive gains
HI.
My turn now to work on my nutrition plan.
At the moment I am at 189 pounds and I would like to reach 175 pounds. I would also like to make progressive gains in muscle mass without too much fat. I made up a nutrition plan that I am going to begin next week. Just thought that I would run it past everyone here before I start it. I would like some oppinions as to where it can be improved. Thanks
Meal 1
1 whole egg+5 whites
1 cup oatmeal
1 apple
Meal 2
1 serve protein
2 cups strawberries (frozen)
Meal 3
8 oz chicken breast
2 cups brown wild rice
2 cup brocolli
2 oranges
meal 4
(same as meal 2)
meal 5
6 oz tuna
2 cup brocolli
2 oranges
meal 6
4 oz chicken breast
1 apple
totals
cal- 3033
fat- 30
carb-464
protein-261
supplements
Multivitamin at meal 1
flax oil - 2 capsules per day (1000mg each)
Also about 3 ltrs of water per day.
training 4 days per week.
upper
lower
rest
upper
lower
rest
rest
does this nutrition plan sound about right?
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06-27-2003, 08:12 PM #2Moderator MODERATOR
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Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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06-27-2003, 08:55 PM #3Registered User
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Thanks Jodi for takin a look.
Ive made a boo boo with my adding up of totals. Its more like this:
Cals- 2455
fat -30
carbs- 306
protein-259
The protein powder has 26 grams per serve. Its a whey protein.
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06-27-2003, 09:44 PM #4Moderator MODERATOR
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It looks like your going for a 40/40/20 P/C/F.
If thats the case, I would start with 2300 cals and maybe macros like this:
Totals for Day
Cals: 2291
Protein: 230
Carbs: 230
Fat: 50
Meal 1 - 4
Protein: 46
Carb: 57
Fat: 10
Meal 5:
Protein: 46
Carb: 5
Fat: 10
I think its best that your last meal of the day have very little carbs in it, especially while cutting.
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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06-28-2003, 05:24 PM #5Registered User
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Once again, thanks Jodi. You have been a great help.
Its great to see everybody helping everyone out in here, like a close family of friends.
Its good to see that in todays modern world people still find time to help others out, says alot doesnt it.
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06-28-2003, 05:30 PM #6Fit Freak ELITE MEMBER
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Meal 1 - reduce this to 1/2 cup of oatmeal and add another 3 egg whites
Meal 2 & 4 - reduce to 1 cup berries and increase to 1.5 scoops protein
Meal 3 - I would reduce this to 1 cup rice with 1 orange
Meal 5 - reduce to 1 orange or 1 apple or 1 cup berries
Meal 6 - increase to 8 oz chicken/beef and lose the apple...instead of the apple add green vegies
Now...2 caps of flax oil is only 2 grams of fat...if using capsules you'll need 14 to make 1 Tbsp
Water...3L is fine but make it your goal to get a solid 4L daily minimum...this will take some time...your ultimate goal should be 5-6L dailySearching for the right balance...
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DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.