Can someone check my meals and workout plan?

[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
*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]

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]

I'm about 108-110 lb

 

[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.

 

[Jodi]

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]

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]

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]

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

 

[kaliman91]

Thanks jodi! Somehow i just missed the stickey!

 

[kaliman91]

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]

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]

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]

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]

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

 

[naturalguy]

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.