Be gentle (my attempt at a meal plan) [Forum Archive]

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Be gentle (my attempt at a meal plan)

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Posted by: PWGriffin

Breakfast:
2 whole omega eggs, 4 egg whites
1/2 cup oatmeal
2 cups FF milk

Peri + Post WO shake

Meal3:
2 PBJ's on whole grain wheat with natty pb and low sugar preserves
2 cups ff milk
4: Protein shake (usually at work)

5: Grilled/broiled chicken breast or Lean red meat, green beans, Wheat pasta

6: 1/2 cup cottage cheese, 2 tblspn NPB, 1 cup FF milk.

I know this isn't great. But I can't cook to save my life this is about as easy as it gets without having to eat BS. You are probably going to ask me what my goals are. I want to get stronger, I'm not necessarily trying to lose or gain weight now, but I don't want to lose strength or perform poorly because of a lacking diet....and I don't want to get any fatter...I would actually like to drop some fat in the long haul. So I am trying to clean up the diet a little and cut out the fast food and frozen pizza/corn dogs!!

I don't know the exact calorie count either...I know I suck.

If you guys have any ideas for some EASY to cook things that would help me out, feel free...

Posted by: Mista

How much sugar is in your milk?

Posted by: PWGriffin

Quote:

Originally Posted by Mista

How much sugar is in your milk?

Not a whole lot...I think around 10g or so....Do they make different milks with less sugar?? They all seem to be around 10-12g a cup

Posted by: Jus10

BreastMilk

Posted by: Mista

I dont know if they make low sugar milk. If you have two cups of milk thats about 8 teaspoons of sugar.

I would skip the milk in meal 6

Posted by: Mista

Their isn't much fruit and veg in there

Posted by: P-funk

I usually have milk in my cereal before i go to the gym on the mornings that i train.

Posted by: Trouble

2 PBJ's on whole grain wheat with natty pb and low sugar preserves

Axe that and replace it with sensible protein, low carb plus fiber.

Too much milk in this diet. One cup of milk at a time.

Add bran to your shakes and oatmeal. Add at least 2-3 servings of veggies. You can also use tuna, turkey burger, etc for more protein alternatives.

Posted by: CowPimp

What's in your shakes?

Veggies my friend, veggies! Fruits are great too. A lot of people here tend to poopoo fruit, but I think a couple pieces a day is great.

Posted by: vortrit

Quote:

Originally Posted by PWGriffin

Breakfast:
If you guys have any ideas for some EASY to cook things that would help me out, feel free...

George Forman Grill?

I'm not a very good cook myself, but I can cook chicken on one of these really easy. When the chicken is done, I just toss on some veggies. They taste pretty good cooked this way.

Posted by: PWGriffin

Quote:

Originally Posted by Trouble

2 PBJ's on whole grain wheat with natty pb and low sugar preserves

Axe that and replace it with sensible protein, low carb plus fiber.

Too much milk in this diet. One cup of milk at a time.

Add bran to your shakes and oatmeal. Add at least 2-3 servings of veggies. You can also use tuna, turkey burger, etc for more protein alternatives.

lol, thx for the suggestion, not very specific on the meal replacement though!! The PBJ's are stupid easy for me to throw together and take with me...The diet is a work in progress. I will get away from that as I get better at buying/cooking groceries.

Ok more veggies...well what are you guy's favs? I like green beans...brocolli is kinda bleh.

Posted by: Mista

Beans, peas, snowpeas, carrots, brocolli, cauliflower, cabbage, potato, pumpkin, lettuce, beetroot, celery, onion, ginger, garlic, capsicum.....

Posted by: juggernaut

what the hell is peri? I'd cut out the macaroni at night...no need for them.

Posted by: PWGriffin

Quote:

Originally Posted by juggernaut

what the hell is peri? I'd cut out the macaroni at night...no need for them.

I drink a whey maltodextrin shake during my workouts (peri) and another shake shortly after finishing my workout. The peri workout shake has less protein....like 22g.....around 50 or so grams of malto...PWO is whey malto mix with almost 50g protein and the same carbs...

I'm getting a grinder next week...I want to keep the maltodextrin in my peri WO shake but go with ground oats PWO...

How much ground oats should I put in a shake??

And no wheat pasta at night? Is everyone in agreement with this??

Posted by: WBM

The amount of oats you put in the shake depend upon numerous factors such as intensity of training prior to the meal and carbohydrate needs for that day.

From the sound of it, you already know what you need to eat during the day, so I'd add in grams of carbohydrates in oats equal to that which you've been having in your postworkout shake as maltodextrin.

I think the whole wheat pasta is fine if it fits into your daily caloric and carbohydrate limit.

Posted by: Trouble

Substitute lentils for wheat pasta. I agree, its not the best item to have strolling around your digestive tract in the later hours of the day.

Lentils are high in protein and relatively low in fast release carbs.

Posted by: P-funk

I like whole wheat pasta. I eat it usually once a day. But never at bed time.

Posted by: juggernaut

the body will most likely convert the wheat pasta at night to bodyfat. Not favorable by any means. Now if you put it elsewhere in your diet, perhaps at lunch then there's no problem. I myself am a big believer in meal timing.

As for the malto, I used to think it was a great product, but now I stick mainly to oats. Just dont think the high GI spike is all that necessary. I've made great gains by stopping malto and using Old Fashioned oats.
On the other hand, during my workout however I tried using malto/protein but found I always had an insatiable thirst (like I swallowed a sweater in the summer) and couldnt deal with the leftover taste in my mouth. I only use water now.

Posted by: Nate K

I think ground oats and a fruit would be great for you post- w.o. because of the malto you take during.

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