Critique me pleasee

[strongpointe85]

Hey guys... this is my rough estimate as to my meals throughout the day... I suppose id consider this a meal plan to put on some lean mass.

Meal 1 - 20G Shake w/ big bowl of wheaties in skim or 1% milk, small cup of OJ, GNC Mega Man Vit, 400MG E, 500Mg C, 2g Fishoil, 1g Tonalin CLA

*Workout approx. 30 min after meal 1*

Meal 2 - PWO 40G shake with a Banana

Meal 3 - Lean roast beef sandwitch on a whole wheat roll or 7oz chicken w/salad

Meal 4 - 1-1.5 oz of Roasted Almonds with some iced tea (sweetened... yes i know... but it picks me up because this is at work)

Meal 5 - Whole Grain pasta or chicken stir fry approx 7oz of chicken or something along the lines of both of these + baked potato or possibly some baked beans. This one varies... because my mom cooks often and its always something different.

Meal 6 - 1/2-1 cup 1% Cottage Cheese with some roasted almonds (probably only a handful... ever since i added the almonds i have been able to sleep a lot sounder and i dont wake up hungry. (this meal is approx. 1 hour before bed)

Right before bed... Serving of ON ZMA with a glass of water

*I drink LOTS of water throughout the day so this is not a problem...*

THANKS GUYS

 

[Stu]

It not too bad, you probably need some more carbs in your PWO shake

Meal 4 isn't really a meal, you need a complete source of protien, carbs and some healthy fats here.

I would also increase your fish oils to at least 6g, reduce other fat sources if need be

 

[Emma-Leigh]

?? age? weight? bf%?

Not too bad... some suggestions would be:

Meal 1 - 20G Shake w/ big bowl of wheaties in skim or 1% milk, small cup of OJ, GNC Mega Man Vit, 400MG E, 500Mg C, 2g Fishoil, 1g Tonalin CLA

If you are working out ~30 mins after this meal I would change what you are eating... A liquid meal (shake) would be better for you - you need something that is faster digesting to get a good effect.

So something like a shake with fat-free milk/yoghurt, whey (more than 20g is probably needed), fruit (whole fruit, not juice) and something like thinly ground oats or quick oats...

Increase the fish oils to 3 capsules too.

Meal 2 - PWO 40G shake with a Banana

Add more carbs here - one banana is not nearly enough (well, unless you are about 90 pounds)!

Meal 3 - Lean roast beef sandwitch on a whole wheat roll or 7oz chicken w/salad

7 oz?? Is that raw or cooked? You probably do not need more than 6 oz (not unless you are 300 pounds )... You might want to add some healthy fats (and carbs to the second option).

eg:
chicken
brown rice
salad
avocado

Meal 4 - 1-1.5 oz of Roasted Almonds with some iced tea (sweetened... yes i know... but it picks me up because this is at work)

Roasted almonds and sugar is not a meal!

Instead of having 'sugar' pick you up, have a REAL MEAL! Take a tin of tuna and have that with the almonds. An apple would also be a good addition.

Meal 5 - Whole Grain pasta or chicken stir fry approx 7oz of chicken or something along the lines of both of these + baked potato or possibly some baked beans. This one varies... because my mom cooks often and its always something different.

Add some healthy fats (olive oil, walnuts, avocado) and vegetables and this is fine.

Meal 6 - 1/2-1 cup 1% Cottage Cheese with some roasted almonds (probably only a handful... ever since i added the almonds i have been able to sleep a lot sounder and i dont wake up hungry. (this meal is approx. 1 hour before bed)

I would have the whole cup of cc... The almonds are good too.
Add 3g of fish oils and you are set.

Right before bed... Serving of ON ZMA with a glass of water

the ZMA is not hugely beneficial... but if you want....