Disregard "little help?" but...Help? :) [Forum Archive]

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Disregard "little help?" but...Help? :)

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Posted by: gains

Ok, so I posted a little whwile ago and since have been sifting through everything I can get my hands on... I put this little MWF together, id like to set the meal plan for diff sets of days because of my class schedule. I do need some help, this is just a start..

MWF
9 am Meal #1
2 egg whites + 1 whole egg
EFA's
Go for a run

10:45 **walk to caf before class**
banana / apple
8 oz skim milk (does this count as a meal?)

1 pm Meal #2
2 Scoops Whey in water with CEE
**Go to caf to get some veggis**
most likely a salad
EFA's

3:30 pm Meal #3
Brown Rice (ammount?)
Peanuts?

7 pm Meal #4 ( about an hr before wrkout)
2 scoops whey and CEE
8:00 pm *Workout*
10 pm Meal #5
???
Cottage cheese
EFA's

The goal is to cut, I notice i dont have any meats in there... im not really sure atall how the cafateria works in the regard of meats. I obviously need some work yet, thanks for any help.

Posted by: Malley

Quote:

Originally Posted by gains

Ok, so I posted a little whwile ago and since have been sifting through everything I can get my hands on... I put this little MWF together, id like to set the meal plan for diff sets of days because of my class schedule. I do need some help, this is just a start..

MWF
9 am Meal #1
2 egg whites + 1 whole egg More whites maybe 4 more
EFA's
Oats or some other kind of complex carbs
Go for a run

10:45 **walk to caf before class**
banana / apple
8 oz skim milk (does this count as a meal?)
More protein, probably a lean meat as in chicken breast or tuna

1 pm Meal #2
2 Scoops Whey in water with CEE
**Go to caf to get some veggis**
most likely a salad
EFA's

3:30 pm Meal #3
Brown Rice (ammount?)
Peanuts?
Some type of protein here, beef, chicken, steak, tuna

7 pm Meal #4 ( about an hr before wrkout)
2 scoops whey and CEE 1 scoop
8:00 pm *Workout*

10 pm Meal #5
Steak
Cottage cheese
EFA's

The goal is to cut, I notice i dont have any meats in there... im not really sure atall how the cafateria works in the regard of meats. I obviously need some work yet, thanks for any help.

I would like to see you get one more meal in there. Suggestions in bold, also I would try and cut your shakes down to 1 a day and use more real food.

Posted by: Malley

Your last meal ought to have some carbs as well to help with the rebuilding process as you just got done with your workout.

Posted by: gains

I really cant afford steak, and when you say oats.. is there a certain kind. I know they make the quick kind. Quaker Oats?... the round thing with the guy on the front... will those work? My main issue is money, I have a full meal plan here at school I can get ahold of a deli sandwich with like trkey on it... eh... it just changes so much i dont wanna count on the cafeteria.

Posted by: gains

Will this plan work well... seems like alota food. Ik you really get to eat more when you do this but im just critical

... willin to try anything tho.

Posted by: Malley

Yeah I know what it is like to be broke and ate school. Whenever I went to college I ate alot of turkey breast and chicken breast since my cafeteria always had both. I also ate a ton of hard boiled eggs and egg whites. I also took some back to my dorm with me. They are great for just some added protein and they are also easy. I think you say you weigh at like 230? Try and get 230 grams of protein a day as well. thats of course a gram of protein per bodyweight. And I am sure instant oats is fine as well. I never eat them I eat the good ole fashion ones. Well red meats are excellent right before you got to bed. Cottage cheese is good to. I normally shoot for about 25-30 grams right before bed. Cottage cheese and some natural peanut butter would do the trick.

Posted by: Malley

Trust me and at your bodyweight it should be easy to cut some fat. Just stay strict. Eating these good foods are not only going to help you shd fat, but also help with you being healthy as well.

Posted by: gains

great, thanks alot for all the help. Thats alota food too, i usually dont eat that much... Alcohol is a killer, weekends are tough... any recomendations for somethin other than beer... haha godda love college...

Posted by: Malley

I just drank once a week. But be sure its lite beer. At the end of the night be sure to drink a bunch of water in hopes of rehydrating yourself.

Posted by: Plateau_Max

Hey man, there's just a few things I want to add maybe you could change some things around. Sounds like you have a good plan especially with the frequency of your intake, although you should probably add one more small meal to that list.

Now in the morning you really need to up the carbs, lean of course towards more of the complex carbs as far as GI but you can have a small amount of simple carbs since you're going for a jog right away and the quick insulin response can actually aid your output instead of get stored as fat (as with someone who doesn't workout right after).

After your little jog you're going to need another small amount of c-carbs to replace the depletion from your jog, but not much because you'll still have the majority of your day's carb fueled energy to come from that first meal. As you progress through the day you want to make a shift from carbs, to protein, to fats. I'm not going to go too far into depth on particular foods because there's an excellent sticky by Jodi about proper diet and methods to cutting. There's even a list of foods broken down in to the necessary categories to give you plenty of options. Try and pick your cafeteria options out of there if possible.

Posted by: gains

Ok, well heres the new and improved... im not quite sure if that extra meal will work there? or what ill get, ill prolly try and either go to the main caf and get some grilled chicken and veggies and fruit... or would a "deli sandwich" work? baisicly some deli meat, letuce, little cheese and some bread.. i could ditch some of the bread..

Meal Plan

[9 am] Meal #1
4 egg whites + 1 whole egg
Oats
EFA's

Go for a run

[10:45] **walk to caf before class**
banana / apple
8 oz skim milk
Find somethin in caf

[1 pm] Meal #2
2 Scoops Whey in water with CEE
**Go to caf to get some veggis**
most likely a salad
EFA's

[3:30 pm] Meal #3
Brown Rice
Peanuts
2 whites + 1 whole egg

[5:30 pm] Meal #4
Maybe just try and do a judgement call?

[7:30 pm] Meal #5 ( about an hr before wrkout)
1 scoops whey and CEE

*Workout*

[10 pm] Meal #6
Natty pb
Cottage cheese
EFA's
(possible red meat instead of pb)

Posted by: Malley

Quote:

Originally Posted by gains

Ok, well heres the new and improved... im not quite sure if that extra meal will work there? or what ill get, ill prolly try and either go to the main caf and get some grilled chicken and veggies and fruit... or would a "deli sandwich" work? baisicly some deli meat, letuce, little cheese and some bread.. i could ditch some of the bread..

Meal Plan

[9 am] Meal #1
4 egg whites + 1 whole egg
Oats
EFA's

Go for a run

[10:45] **walk to caf before class**
banana / apple
8 oz skim milk
Find somethin in caf
More protein rich food here, chicken or turkey

[1 pm] Meal #2
2 Scoops Whey in water with CEE
**Go to caf to get some veggis**
most likely a salad
EFA's

[3:30 pm] Meal #3
Brown Rice
Peanuts
2 whites + 1 whole egg 2 or 3 more whites

[5:30 pm] Meal #4
Maybe just try and do a judgement call?

[7:30 pm] Meal #5 ( about an hr before wrkout)
1 scoops whey and CEE
Potatoes

*Workout*

[10 pm] Meal #6
Some type of carbs here to replinish what you used from your workout
Natty pb
Cottage cheese
EFA's
(possible red meat instead of pb) (Dont sub red meat for natty pb, your natty pb is your efa!

In bold

Posted by: IainDaniel

Quote:

Originally Posted by gains

Ok, well heres the new and improved... im not quite sure if that extra meal will work there? or what ill get, ill prolly try and either go to the main caf and get some grilled chicken and veggies and fruit... or would a "deli sandwich" work? baisicly some deli meat, letuce, little cheese and some bread.. i could ditch some of the bread..

Meal Plan

[9 am] Meal #1
4 egg whites + 1 whole egg
Oats
EFA's

Go for a run

[10:45] **walk to caf before class**
banana / apple
8 oz skim milk
Find somethin in caf

Stil need some more protein here

[1 pm] Meal #2
2 Scoops Whey in water with CEE
**Go to caf to get some veggis**
most likely a salad
EFA's

[3:30 pm] Meal #3
Brown Rice
Peanuts
2 whites + 1 whole egg

Not enough Protein here

[5:30 pm] Meal #4
Maybe just try and do a judgement call?

[7:30 pm] Meal #5 ( about an hr before wrkout)
1 scoops whey and CEE

*Workout* No workout shake or a post workout shake? Being on a cut this will be an important time to feed your muscles

[10 pm] Meal #6
Natty pb
Cottage cheese
EFA's
(possible red meat instead of pb) Don't worry about the read meat CC and Natty PB is fine.

Your diet severly lacks in a decent amount of veggies.

Being on a cut you failed to list any stats.

What about total macros and cals for your diet?

Posted by: Malley

Yeah I am sorry I did leave out the veggies, but you said you would go to the cafeteria for that.

Posted by: Malley

He said he was 230 and 6 foot 3 on a prior thread thats how I knew.

Posted by: IainDaniel

Quote:

Originally Posted by Double D

He said he was 230 and 6 foot 3 on a prior thread thats how I knew.

Aight cool I can hardly remember yesterday.

Total Macro's and Cals would be important here though. I have a suspicion he is really low in cals from what he has listed.

Posted by: Malley

He is. And he thinks he is eating to much , but what he doesnt realize is how little he is eating.

Posted by: gains

Ok, I tweaked some stuff on this one... this is gonna be pricey... ive got some shopping to do. any final things? im out of combos... I figure i dont wanna repeat stuff over and over each day...

Im 6'4" about 230lbs(havent checked for awhile) 18yrs old. On the macros i plan on testing it out for a week or so and then tweak it exactly. Im not really 100% sure on everything, this is still a pretty loose guideline. Thanks for everything. cant think of much else to do....

Meal Plan

[9:00 am] Meal #1
4 egg whites + 1 whole egg
Oats
EFA's

Go for a run

[After Run] Meal #2
banana and apple
some uncooked oats (not even a handfull)
2 scoops Whey + CEE

[1 pm] Meal #3
tuna/shrimp
Veggies
EFA's

[3:30 pm] Meal #4
Brown Rice
Peanuts
4 whites + 1 whole egg

[6:30 pm] Meal #5
At caf:
Grilled Chicken
Salad
Any other vegies

[8pm] *Workout*
[right after workout]
1 scoop whey and CEE
Potatoes

[10:30 pm] Meal #6
Natty pb
Cottage cheese
EFA's

yeah, ill load up on veggies at the caf... its free for me there. ill just have to not use the dressing.

Posted by: Malley

Looking alot better. After a little more looking I would add some more protein on your final meal if you are using that as your post workout meal. This is a key time for your body to use the protein offered. Other than that this look a ton better. And on your final meal if you can get your hand son some almonds those are great for your EFA's.

Posted by: gains

ohhhhhhkay, so I used NutritionData.com and did some figuring... This looks to be way too much stuff, correct me if im wrong. The final Meal plan is as follows (I didnt figure out #3 completely yet so it isant even added into the totals.)

Meal Plan

[9:00 am] Meal #1
4 egg whites + 1 whole egg
Oats
EFA's

[9:45] Go for a run

[After Run] Meal #2
banana and apple
2 scoops Whey + CEE

[1 pm] Meal #3
tuna/shrimp
Veggies
EFA's

[3:30 pm] Meal #4
Brown Rice
Peanuts
3 whites + 1 whole egg

[6:30 pm] Meal #5
At caf:
Grilled Chicken
Salad
Any other vegies

[8pm] *Workout*
[right after workout]
1 scoop whey and CEE
Potatoes

[11 pm] Meal #6
Natty pb
Cottage cheese
EFA's

ok and the totals i figured were...

Cal-3,920
Pro-415
carb-306
Fat-107

Now, yes i will be lifting + running but not that extreme. I may have messed that up though... let me know, thanks guys.

Posted by: IainDaniel

Quote:

Originally Posted by gains

ohhhhhhkay, so I used NutritionData.com and did some figuring... This looks to be way too much stuff, correct me if im wrong. The final Meal plan is as follows (I didnt figure out #3 completely yet so it isant even added into the totals.)

Meal Plan

[9:00 am] Meal #1
4 egg whites + 1 whole egg
Oats
EFA's

[9:45] Go for a run

[After Run] Meal #2
banana and apple
2 scoops Whey + CEE

[1 pm] Meal #3
tuna/shrimp
Veggies
EFA's

[3:30 pm] Meal #4
Brown Rice
Peanuts
3 whites + 1 whole egg

[6:30 pm] Meal #5
At caf:
Grilled Chicken
Salad
Any other vegies

[8pm] *Workout*
[right after workout]
1 scoop whey and CEE
Potatoes

[11 pm] Meal #6
Natty pb
Cottage cheese
EFA's

ok and the totals i figured were...

Cal-3,920
Pro-415
carb-306
Fat-107

Now, yes i will be lifting + running but not that extreme. I may have messed that up though... let me know, thanks guys.

Looks like you messed up somewhere. Egg whites are only 4 g of protein.
Can you break down the calculations by meal?

I know this seems like a pain in the ass, but what better way to improve yourself then to learn what impact you are having?

Posted by: gains

yeah, i dropped the ball on the whites. Thats where I thought the hole was...
(just checked, and on nutritiondata the serving size is for a cup.. haha so duhhh)

MEAL 1
Cal - 777 (im not sure how much oats to use, thats with a FULL cup)
pro - 49
carb - 105
fat - 18

MEAL 2
Cal - 318
Pro -42
Carb - 34
Fat -6

MEAL 3
Havent worked out all the stuff yet

MEAL 4
Cal - 548
Pro - 35
Carb - 53
Fat -23

MEAL 5
This one is all judgment in the caf, lots of vegi and some chicken/lean meat
I just factor..
Cal - 300
p - 40
carb - 10
fat - 8

*Post work out*
cal - 388
pro - 27
carb - 68
fat - 2.5

MEAL 6
cal - 313
pro - 35
carb - 16
fat - 12

So my NEW totals would look something like...

Cals - 2644
Protien - 228
Carbs -286
Fat - 69.5

Ok, these look much more reasonable. So I figure the first meal isant gonna be 1cup, thats a shitload of oats... yes? then I need to figure out what to put in the thrid meal...?

Posted by: JimSnow

It's tough to get at least 30 grams of protein in meals unless you include meat or dairy products.

Everyone seems to be light in the "veggie department". I know I am.

I spend $150 a week in groceries, not to mention supplements. Bodybuilding ain't cheap.

Posted by: gains

Haha wow... thats a bill

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