Reply With Quotei don't know much but i know enough to say get that white bread outta there!
Bulking and Toning Meal Plan. Critique please
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- 07-30-2003, 05:39 PM #1Registered User
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Bulking and Toning Meal Plan. Critique please
Hi everyone
I'm trying to gain more muscle mass as well as lose excess bodyfat, especially around midsection and chest. My statistics are 5 foot 11, 183 lbs, decent build, jsut like I said some excess bodyfat and some muscles that could be bigger. This is what I usually eat, (as well, I'm not currently using straight whey powder but GNC Mega MRP, 43 g of protein, 16 g of carbs, 2 g of fat, and 250 calories per 68g of powder):
10 am:
-1 apple
-2 egg whites and one whole egg
-1 piece of white bread
12:30:
-Chicken or beef, baked
-Half cup raw veggies
3 pm:
-68 g of Powder
5:30
-Chicken or beef stirfry (something else high in protein, low in carbs)
-Vegtables
-Cup of fruit
8 pm:
-1 apple
Anyways thats it, just like to know what people think of this and what can be done to work it better. Like I said I'm trying to get rid of excess fat on my midsection, have about a 2 inch layer on my obliques and a 1 inch layer on my front. As well, it embarasses me to say, but I have quite large nipples and the bottom half is mostly fat and sticks out and the nipple turns to the outside. So yeah, any ideas? I workout regularly, 4 times a week, 60 minutes on the elliptical (Half at the start, rest after weightlifting), and about 1 hour of weightlifting. Hope this makes sense, lol. Thanks.
- 07-30-2003, 06:30 PM #2Registered User
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"Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman
- 07-30-2003, 06:32 PM #3Registered User
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Thanks, whole weat an okay substitute?
- 07-31-2003, 12:35 PM #4Registered User
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Hey ProtoFuze - welcome to IM!
A couple of things to help you out...
I'm not sure you are eating enough....a rough guideline is body weight x 12 = kcals on a cut
meal 1 -
cut the white bread! replace with a slow burning carb such as oatmeal (not instant) or steel cut oats.
meal 2 -
how big is the chicken/beef serving?
meal 3 -
your powder has alot of carbs in it....how is the sugar level in it?
meal 4 -
cup of fruit - is that canned fruit? or fresh fruit? What type of fruit? You should try to stick to the berry family and apples and peaches or grapefruit. Just about anything else fruit wise has alot of sugar in it.
meal 5 -
one apple
where is the protein and fat in this meal?
So basically you should try and cut down the sugar intake (read this as kill all sugar
) You also need to add in some EFA's and you are selling yourself short on protein. You should try and get 1.5 x your body weight = grams of daily protein. This should be evenly split across all your meals. Also how much water you drinking? Try to aim for 1.5 gallons a day.
hope that helps! Your biggest bang for your buck/time in cutting fat is cut all sugar, eat tons of protein, build muscle mass, balance your meals with pro/carb/fat, and add a bit of cardio."To be a cyclist is to be a student of pain....at cycling's core lies pain, hard and bitter as the pit inside a juicy peach. It doesn't matter if you're sprinting for an Olympic medal, a town sign, a trailhead, or the rest stop with the homemade brownies. If you never confront pain, you're missing the essence of the sport. Without pain, there's no adversity. Without adversity, no challenge. Without challenge, no improvement. No improvement, no sense of accomplishment and no deep-down joy. Might as well be playing Tiddly-Winks."
- 07-31-2003, 04:22 PM #5Moderator MODERATOR
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DAMN Your good! Where did you learn all thisOriginally posted by dymas
Hey ProtoFuze - welcome to IM!
A couple of things to help you out...
I'm not sure you are eating enough....a rough guideline is body weight x 12 = kcals on a cut
meal 1 -
cut the white bread! replace with a slow burning carb such as oatmeal (not instant) or steel cut oats.
meal 2 -
how big is the chicken/beef serving?
meal 3 -
your powder has alot of carbs in it....how is the sugar level in it?
meal 4 -
cup of fruit - is that canned fruit? or fresh fruit? What type of fruit? You should try to stick to the berry family and apples and peaches or grapefruit. Just about anything else fruit wise has alot of sugar in it.
meal 5 -
one apple where is the protein and fat in this meal?
So basically you should try and cut down the sugar intake (read this as kill all sugar ) You also need to add in some EFA's and you are selling yourself short on protein. You should try and get 1.5 x your body weight = grams of daily protein. This should be evenly split across all your meals. Also how much water you drinking? Try to aim for 1.5 gallons a day.
hope that helps! Your biggest bang for your buck/time in cutting fat is cut all sugar, eat tons of protein, build muscle mass, balance your meals with pro/carb/fat, and add a bit of cardio.
I want to add in that you need more veggies. Make that a full cup of veggies 3-4 times a day. Oh and check out my thread on Essential Fatty Acids. Think about adding them into your diet. 
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.
- 08-01-2003, 06:03 AM #6Registered User
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LOL! It's all your fault!DAMN Your good! Where did you learn all this
...if you didn't post so many good nutrition articiles I wouldn't have learned anything! "To be a cyclist is to be a student of pain....at cycling's core lies pain, hard and bitter as the pit inside a juicy peach. It doesn't matter if you're sprinting for an Olympic medal, a town sign, a trailhead, or the rest stop with the homemade brownies. If you never confront pain, you're missing the essence of the sport. Without pain, there's no adversity. Without adversity, no challenge. Without challenge, no improvement. No improvement, no sense of accomplishment and no deep-down joy. Might as well be playing Tiddly-Winks."
- 08-01-2003, 06:15 AM #7Moderator MODERATOR
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You didn't learn this from me but thanks I need the help lately, they are keeping me on my toes. 
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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