Bulk Foods - how to store them

**C-speed** · 09-05-2003, 07:05 PM

Hey everyone!
This is my first post here but I've been lurking for the past couple weeks. I just started with the meal plan from the "Male Cutting plan" and I'm enjoying it thus far.

One question though that sort of has me stumped, is how do you guys keep your food in the fridge? More specifically, when buying items such as fresh chicken or beef in bulk, do you do anything special before freezing it? Such as seperating them into their proper portions first, etc etc? I find that if i just toss the entire thing of breasts or beef into the freezer, defrosting it and dividing it up in to small(er) portion at or before meal time is a real pain in the butt.

What do you guys do?

Also, while we're on the topic, can anyone let me know if I'm on the right track with this meal plan? Here's my specs as best to my knowledge from reading this forum:

--------------------------------------------------------------

Meals:
Meal #1
1 whole eggs + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple

Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water

--------------------------------------------------------------

I'm 27 years old, 6'0" and 190lbs. From the formula found on another thread, my maintenance calories is: 2383

I'm trying to lose some fat and gain muscle mass.

If there's any info I left out, please excuse my ignorance.. I'm a n00b

Thanks!

**Jodi** · 09-05-2003, 09:49 PM

I buy almost everything except beef frozen and thaw it out as I need it. If I buy fresh then I clean it, cut it, portion it and freeze it in sealed containers or ziplock freezer bags to avoid frostbite on the food.

As far as your plan, meals look great but what is the meal by meal and total macros for the day that you figure your eating?

**C-speed** · 09-05-2003, 10:28 PM

Hey Jodi!
Thanks for your help! You always have very informative posts - must appreciated...

Excuse my ignorance - but what do you mean by "macros"? Do you mean the calorie count per meal and total for the day?

**Jodi** · 09-05-2003, 10:41 PM

Thanks!

Macros are Protein/Fat/Carbs for the meals and total for the day. Also do include caloric intake

**C-speed** · 09-06-2003, 05:52 PM

Hey,
From what I gather from fitday.com here's a breakdown of my meals:

Meal 1:

Cals: 815
Fat: 52
Carb: 32
Prot: 52

Meal 2:

Option 1:
Cals: 462
Fat: 28
Carb: 10
Prot: 44

Option 2:
Cals: 606
Fat: 29
Carb: 32
Prot: 52

Meal 3:

Cals: 496
Fat: 7
Carb: 36
Prot: 72

Meal 4:

Option 1:
Cals: 462
Fat: 28
Carb: 10
Prot: 44

Option 2:
Cals: 606
Fat: 29
Carb: 32
Prot: 52

Meal 5:

Cals: 754
Fat: 23
Carb: 48
Prot: 91

Meal 6:

Option 1:
Cals: 718
Fat: 42
Carb: 26
Prot: 56

Option 2:
Cals: 606
Fat: 29
Carb: 32
Prot: 52

Option 3:
Cals: 440
Fat: 28
Carb: 4
Prot: 44

The totals for each day vary slightly depending on what option I choose:

Cals: 3429-3995
Fat: 166-182
Carb: 140-206
Prot: 347-375

Now that I look at it, I think I need to cut back? Considering my maintenance calories is 2383 and my goal is to lose fat and gain muscle.

Am I doing this right? Also, between what meals should I be doing my workout?

Thanks again!

**Jodi** · 09-06-2003, 08:16 PM

Wow, your meals are way out of proportion. You should be getting equal amounts of P/C/F in each meal and some of your meals have WAYY too much fat and others not enough. Try doing an more equal proportion. Actually I see that your P/C/F are uneqaul throughout all your meals. What is 45G of P for 6 meals not 40 in a meal and then 70 in another.

I would start at 2300 cals per day. Then choose a ration whether it be 40/40/20 or 50/20/30 or whatever. Then divide those ratios out evenly between 6 meals a day so all meals have the same amount of P/C/F

**C-speed** · 09-07-2003, 01:14 PM

Thanks again Jodi.. much appreciated.

I'm slightly confused now though

You suggest a 2300calorie/day start, and each meal have a P/C/F ratio of 40/40/20 or 50/20/30.

So I assume you mean, that each meal I need to put together a group of foods where cumulatively 40% of the meal contains Protien, 40% is Carbs and 20% fat and at the same time the caloric total for the day should be 2300?

Isn't that kind of hard to do precisely with so many different foods and possible combinations of foods? I can see doing the proper ratio of 40/40/20 pretty easily, but then to have the total calories add to 2300 by the end of the day as well would be pretty tough would it?

Do you have any suggestions on how to go about picking foods or am I totally misunderstanding something? hehe

**olusco** · 09-07-2003, 02:28 PM

Through your daily calorie how is your BF%? Cut down the fat and increase the carbs. Make sure you incorporate what Jodi mentioned about the ratio. Then see if you make any progress.

**C-speed** · 09-07-2003, 03:34 PM

olusco: I don't know what my bf% is, i've never measured it

I spent some time on fitday.com and put together what I *think* would be a meal plan for each day - i'm went with a 40/40/20 ratio, where each meal may differ slightly by +/-2% in each category P/C/F

Food Cals Fat Carbs Prot

Meal #1
Egg, white only, cooked x7 115 0 2 24
Egg, yolk only, cooked x1 61 5 0 3
Bread, wheat bran 2slices 179 2 34 6
Totals 354 8 37 33

Meal #2

Rice, brown, long-grain, raw 1/4 cup 171 1 36 4
Chicken, breast, cooked, skinless 4oz 168 3 0 32
Flaxseed oil 1tsp 30 3 0 0
Totals 369 8 36 36

Meal #3

Chicken, breast, cooked, skinless 4oz 168 3 0 32
Frozen Vegetables 2cups 60 0 8 4
Flaxseed oil 1tsp 30 3 0 0
Apple, raw x1 125 1 32 0
Totals 383 8 40 37

Meal #4

Optimum 100% Whey Protein 2scoops 220 4 4 44
Strawberries, frozen, unsweetened x10 37 0 10 0
Apple, raw x1 125 1 32 0
Flaxseed oil 1tsp 30 3 0 0
Totals 412 8 46 45

Meal #5

Pasta with tomato sauce, meatless 188 1 39 6
Chicken, breast, cooked, skinless 4oz 168 3 0 32
Flaxseed oil 1tsp 30 3 0 0
Bread, wheat bran 1 slice 89 1 17 3
Totals 475 9 56 42

Meal #6

Optimum 100% Whey Protein 2scoops 110 2 2 22
Flaxseed oil 1tsp 30 3 0 0
Apple, raw x1 125 1 32 0
Totals 265 6 34 22

Daily Total: 2258 39 249 215

Does this look good? How do I know if 40/40/20 is what I should be shooting for?

**Jodi** · 09-07-2003, 04:00 PM

40/40/20 of 2300 cals means

40% of 2300 = 920
20% of 2300 = 460

Cals from Protein = 920
Cals from Carbs = 920
Cals from Fat = 460

Each Gram of Protein and Carbs contain 4 cals
Each Gram of Fat contains 9 cals

Grams of Protein: 230G
Grams of Carbs: 230G
Grams of Fat: 51

Now we divide those grams on a meal by meal basis: 6 meals

Protein: 38G
Carbs: 38 G
Fat: 9-10G

Or you can figure it so you have more carbs in one meal or another but Protein and Fat should remain constant. You use this same formula but 50/20/30 Ratio and figure out what you like better.

Oh and I wouldn't suggest Pasta for carbs, unless its whole wheat but keep it to a minimum.

**C-speed** · 09-07-2003, 08:11 PM

Awesome! Thanks Jodi!! Thats a BIG help...

Lastly, is there a list of foods that are good for each category? ie: whats good for carbs, whats good for protein etc etc?

I found a few 'grocery' lists on the forums, but they are mostly just a general list....

Thanks so much!

**Jodi** · 09-07-2003, 08:16 PM

Here is my own list that I comprised from DP & w8 as well as things that I've added from my own experiences. Hope this helps.

Protein:
Lean Steak
Ground Beef
Chicken Breast
Ground Chicken
Turkey
Ground Turkey
White Fish
Shell Fish
Salmon/Shark/Swordfish
Canned Tuna
Canned Salmon
Canned Chicken
Eggs
Cottage Cheese
Sugar Free Low Carb Protein Powder (Whey)
Buffalo
Venison
Tofu
Soy
Pork Loin

Fat:
Cream for Coffee
Flax Seed Oil
Fish Oil
Egg Yolks
Mayonnaise
Olive Oil
Safflower Oil
Walnut Oil
Almonds
Peanuts
Walnuts
Natural Sugar Free Peanut Butter
Natural Sugar Free Almond Butter
Natural Sugar Free Cashew Butter
Oil Based Dressings
Real Butter (no spray, no margarine)

Carbs:
Sweet Potatoes
Yams
Long Grain Brown Rice
Old Fashioned Oats
Scottish/Irish Oats
Fresh or Frozen (w/o syrup) berries
Fruit (minus banana, melon, grapes)
Whole Grain Bread/12 Grain Bread
Fiber One
All Bran w/ Extra Fiber
Uncle Sam Cereal
Whole Wheat Pasta
Lentils
Legums
New Potatoes
Red Potatoes

Vegetables:
Celery
Peppers (any color)
Mushrooms
String Beans
Zucchini
Eggplant
Squash
Romaine Lettuce
Iceberg Lettuce
Spinach
Asparagus
Avocado
Broccoli
Brussell Sprouts
Cabbage
Cauliflower
Cucumbers
Onion

Snacks & Beverages:
Sugar Free Jello
Diet Soda
Crystal Light
WATER
Coffee
Artificial Sweetners

**C-speed** · 09-09-2003, 05:41 PM

AWESOME!! Just what I was looking for! Thanks so much Jodi!!

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