aversion209

Can someone please help me out with a meal?? I weigh 190lbs now and I just got back into lifting after about 4 years off laziness. I'm really dedicated to wanting to get fit now, cause I've seen the consequences of not being dedicated (ei, love handles, strength depletion and lower energy) I've searched and searched this site for a good meal plan for me but am getting confused with some shit. You can just send me links, I don't mind doing the reading (I know a lot of you get the same flippin questions all the time)

BTW- I'm trying to bulk

some questions i have:

how many meals a day? (5-6?)
what to have during certain meals?
is PWO post work out or pre workout??? (both p w o)
just found out that whey gives you gas (?) can it be stopped? (haha)

I'm not planning on doing competitions but I do want to have a niec body

this is basically what i eat right now:

wake up - 3 scoops of whey in 8 oz nonfat milk (Pro-Rated [from costco] 100% whey [22g protein, 4 carb] any suggestions on another whey??? on a little budget)
2 pieces of wheat bread toasted <---(good idea or no?) w/ peanut butter or grape jam
--apple sometimes--

lunch- 2 tuna sandwichs with slice of kraft cheese and mayo
2 scoops of whey

get home from work- take Fitzogen Blast Cycle and have 8 oz nonfat milk with 2 scoops whey

after workout (30 minutes)- 6 oz tuna mixed in mayo with saltine crackers

I TOLD YOU I NEED HELP WITH MY MEALS!!!!! HAHA

I am going to start a P/RR/S routine next week

thanks for taking the time to read this, it is greatly appreciated.

Emma-Leigh

Read this here --->
similar post on bulking

5 to 6 meals + 1 PWO shake is usually the recommended intake. If you require a LOT of food you may need more.

protein (~ equal amounts for all meals)
vegetables/fibre (try to get some in all meals besides immediately pre and post workout)
healthy fats (in all meals besides immediately pre and post workout)

The one that most people have the most variation in is starchy/sugar carbs. If you are bulking you want these in most meals (or all meals). Especially important are your breakfast, pre-workout and post-workout meals.

PWO = post-workout (usually in reference to a whey + carb combination shake).

It gives some people gas. Lactose free whey is better if you can get it. And sometimes things like 'degas' help.

WAYYY too much protein!!! Decrease your protein serve by A LOT!
Dump the wheat bread for oats (steel cut or whole-grain rolled oats)
Have real fruit instead of grape jam (eg: some blueberries)
Natty peanut butter is fine.

You need a mid-morning meal before this. Protein + carbs + fats.
An example would be:
oats + cottage cheese + vegetables (1 cup) + fish oil capsules

For lunch - too much protein again. The tuna (canned in springwater) would be sufficient. I would be careful about too much bread too - you are better off with something like brown rice. Add vegetables (1 cup). I would make sure that mayo is a good mayo too (olive oil base with no high fructose corn syrup in it)

Ideally you want whole food ~ 1 hr before you workout. Something like oats + egg/egg whites + vegetables.

If you workout 30-40 minutes after you eat then a shake would be ok. Something like skim milk, rolled oats and whey.

You want whey after your workout. eg: Whey + skim milk + banana +/- rolled oats.

Before bed I would also have another meal - something with a slow digesting protein + fats + fibre +/- some carbs (if you wanted them).

aversion209

wow, you're amazing. i see you on almost every thread i go to! thank you for the information. after i posted this thread i went to Bodybuilding.com and got a little bit of info from there (that site has articles which are pretty simple to find). i just want to make sure i get knowledgable info ya know?! not just from any shmo off the street! haha thanks again, you have been a great help!