Can someone check my meals and workout plan?

Katia7 · 10-03-2003, 07:35 PM

I'm not good with planning out my day and following it exactly (sometimes I just don't feel like eating what I planned). So I set up some meals that I will be choosing from them depanding on what I feel like eating. Can you check if these are good?
The plan is 1500 cals 5-6 meals.

Here are the meals...

*1 whole egg + 1 slice turkey deli +1Tbs of Un-ketsup (sugarless ketsup + apple or 1/4c oats
*1c salad w/ cucumber and tomatoe, 3oz chicken, EFA, French dressing
*yam + 3 oz chicken + Un-ketsup
*1c boiled vegies + 2.5 oz chicien or 6 shrimp + tariaki souse
*1/2c brown rice +2.5 oz chicken or 8 shrimp +tariaki souse

Snacks are mostly going to be fruit (I'm suppose to be getting 2-3 fruits a day).. medical reasons. Or...
*1/4c oatmeal + fat free sugar free hot chocolate
*5 prunes
*fat free sugar free hot chocolate + 3 strawberries shake (made with ice cubes)
*sugar free jellow (not as a meal... just when I need something sweet)

liquids:
water
Fruit 20 (pretty much water flovored with splenda)
tea

WORKOUT PLAN
Mon - Lower body +30 min elliptical +abs
Tues- 45 min cardio (step or kickboxing)
Wed- Upper Body + 30 min elliptical +abs
Thur-45 min step interval aerobics
Fri- Endurance total body (hi rep low weights)
Sat- 20-45 min cardio (step or kickboxing) +abs
Sun -rest

kaliman91 · 10-03-2003, 07:46 PM

Not sure if you know this but if you wanna find an estimate on cals needed each day..

http://www.protraineronline.com/past/july2/nutrient.cfm

This is a great way to find out the cals needed ans then just work of of this.
Diet looks good but you gettin enough protien.... what do you weight?

Katia7 · 10-03-2003, 07:57 PM

I'm about 108-110 lb

kaliman91 · 10-03-2003, 08:02 PM

I am assuming you are female? Right? OK go to the website and figure out your total cals needed. Although i think you are close already. Then just have a cheat meal once a week or every 2 weeks this way you wont have cravings. I usually give myself something if i reach a short term goal. I have been tryin this and it has worked well the last 2-3 months.

**Jodi** · 10-03-2003, 08:03 PM

Quote:

Originally posted by Katia7
I'm not good with planning out my day and following it exactly (sometimes I just don't feel like eating what I planned). So I set up some meals that I will be choosing from them depanding on what I feel like eating. Can you check if these are good?
The plan is 1500 cals 5-6 meals.

Here are the meals...

*1 whole egg + 1 slice turkey deli +1Tbs of Un-ketsup (sugarless ketsup + apple or 1/4c oats

I think you should add more egg whites

*1c salad w/ cucumber and tomatoe, 3oz chicken, EFA, French dressing

Try oil & vinegar dressing if you can and go with 3.5 oz. Chicken
*yam + 3 oz chicken + Un-ketsup

Looks good but don't be afraid to add more Chix
*1c boiled vegies + 2.5 oz chicien or 6 shrimp + tariaki souse

Same here 3.5 oz. Chix
*1/2c brown rice +2.5 oz chicken or 8 shrimp +tariaki souse

Again 3.5 oz. Chix.

Overall its good. You can have other proteins you know. Tuna, Fish, Steak, Eggs, Cottage Cheese etc

**Jodi** · 10-03-2003, 08:04 PM

Quote:

Originally posted by kaliman91
I am assuming you are female? Right? OK go to the website and figure out your total cals needed. Although i think you are close already. Then just have a cheat meal once a week or every 2 weeks this way you wont have cravings. I usually give myself something if i reach a short term goal. I have been tryin this and it has worked well the last 2-3 months.

I wouldn't suggest that. I prefer to use the method that I posted in the sticky at the top of the forum. Those links don't take alot of things into factor like LBM etc. Your best to figure it over a period of time and then increase or decrease as needed.

She is right on the money for cals needed.

kaliman91 · 10-03-2003, 08:06 PM

You have a better way? Cool! where is it? Thats is the best i have found.
Its close but not perfect. My cutting cals are about 300-400 to low and my bulking are about 400-500 to high.

WOW that is a great reference jodi! I missed it. Sorry, be nice to the newbie!

**Jodi** · 10-03-2003, 08:14 PM

Check out the sticky at the top of the forum called Guide to Dieting. The best way is the 3 day method IMO!

kaliman91 · 10-03-2003, 08:16 PM

Thanks jodi! Somehow i just missed the stickey!

kaliman91 · 10-03-2003, 09:04 PM

ANd dont be afraid to use a protein supp. Muscle milk is great. tastes awsome has alot of bcaa's and good omega fats.You could prolly take a 1/2 serving and it would work out great for you.

Or try some cheap Whey Optimum Nutrition 100 % Whey is good too just for a quick whey shake for PWO!

Katia7 · 10-03-2003, 09:52 PM

I used to drink Whey protein... and it's horrible on my stomach. Actually any dairy is is bad. I love cottage cheese too, and can't have that.

kaliman91 · 10-03-2003, 09:59 PM

Quote:

Originally posted by Katia7
I used to drink Whey protein... and it's horrible on my stomach. Actually any dairy is is bad. I love cottage cheese too, and can't have that.

Are you lactose intolerant too? I am The New ON Pro complex doesnt bother me at all. Niether does Muscle Milk.Or just use casain protien.

naturalguy · 10-04-2003, 05:35 AM

Quote:

Originally posted by Katia7
I used to drink Whey protein... and it's horrible on my stomach. Actually any dairy is is bad. I love cottage cheese too, and can't have that.

If you go with a 100% whey isolate, there is no lactose, you should not have a problem with that.

Katia7 · 10-04-2003, 06:59 AM

I have 100% Whey from GNC (chocolate flavor) and it just did not agree with me.

naturalguy · 10-05-2003, 08:38 AM

Quote:

Originally posted by Katia7
I have 100% Whey from GNC (chocolate flavor) and it just did not agree with me.

You have to check the ingredients, a 100% whey isolate should be fine, there are only a few companies that make it:

VP2
Isopure
Syntrax

The whey from GNC is probably mostly from whey concentrate which has lactose in it.

10-03-2003, 07:35 PM	#1
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Can someone check my meals and workout plan? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm not good with planning out my day and following it exactly (sometimes I just don't feel like eating what I planned). So I set up some meals that I will be choosing from them depanding on what I feel like eating. Can you check if these are good? The plan is 1500 cals 5-6 meals. Here are the meals... 1 whole egg + 1 slice turkey deli +1Tbs of Un-ketsup (sugarless ketsup + apple or 1/4c oats 1c salad w/ cucumber and tomatoe, 3oz chicken, EFA, French dressing yam + 3 oz chicken + Un-ketsup 1c boiled vegies + 2.5 oz chicien or 6 shrimp + tariaki souse 1/2c brown rice +2.5 oz chicken or 8 shrimp +tariaki souse Snacks are mostly going to be fruit (I'm suppose to be getting 2-3 fruits a day).. medical reasons. Or... 1/4c oatmeal + fat free sugar free hot chocolate 5 prunes fat free sugar free hot chocolate + 3 strawberries shake (made with ice cubes) *sugar free jellow (not as a meal... just when I need something sweet) liquids: water Fruit 20 (pretty much water flovored with splenda) tea WORKOUT PLAN Mon - Lower body +30 min elliptical +abs Tues- 45 min cardio (step or kickboxing) Wed- Upper Body + 30 min elliptical +abs Thur-45 min step interval aerobics Fri- Endurance total body (hi rep low weights) Sat- 20-45 min cardio (step or kickboxing) +abs Sun -rest

10-03-2003, 08:14 PM	#8
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,147 Photos: 1	Check out the sticky at the top of the forum called Guide to Dieting. The best way is the 3 day method IMO!
	Essence EFA

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10-03-2003, 07:46 PM	#2
kaliman91 Registered User Join Date: Sep 2003 Location: STL Posts: 52	Not sure if you know this but if you wanna find an estimate on cals needed each day.. http://www.protraineronline.com/past/july2/nutrient.cfm This is a great way to find out the cals needed ans then just work of of this. Diet looks good but you gettin enough protien.... what do you weight?

10-03-2003, 07:57 PM	#3
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	I'm about 108-110 lb

10-03-2003, 08:02 PM	#4
kaliman91 Registered User Join Date: Sep 2003 Location: STL Posts: 52	I am assuming you are female? Right? OK go to the website and figure out your total cals needed. Although i think you are close already. Then just have a cheat meal once a week or every 2 weeks this way you wont have cravings. I usually give myself something if i reach a short term goal. I have been tryin this and it has worked well the last 2-3 months.

10-03-2003, 08:06 PM	#7
kaliman91 Registered User Join Date: Sep 2003 Location: STL Posts: 52	You have a better way? Cool! where is it? Thats is the best i have found. Its close but not perfect. My cutting cals are about 300-400 to low and my bulking are about 400-500 to high. WOW that is a great reference jodi! I missed it. Sorry, be nice to the newbie!

10-03-2003, 08:16 PM	#9
kaliman91 Registered User Join Date: Sep 2003 Location: STL Posts: 52	Thanks jodi! Somehow i just missed the stickey!

10-03-2003, 09:04 PM	#10
kaliman91 Registered User Join Date: Sep 2003 Location: STL Posts: 52	ANd dont be afraid to use a protein supp. Muscle milk is great. tastes awsome has alot of bcaa's and good omega fats.You could prolly take a 1/2 serving and it would work out great for you. Or try some cheap Whey Optimum Nutrition 100 % Whey is good too just for a quick whey shake for PWO!

10-03-2003, 09:52 PM	#11
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	I used to drink Whey protein... and it's horrible on my stomach. Actually any dairy is is bad. I love cottage cheese too, and can't have that.

10-04-2003, 06:59 AM	#14
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	I have 100% Whey from GNC (chocolate flavor) and it just did not agree with me.