Menu for critique (read a lot first so hopefully not too bad)

[lorrie]

CUTTING MENU PLAN for your critique, many thanks

I´d originally posted this at the bottom of a thread where it either got lost or was so bad no-one commented. Any way, here goes:

Based upon 1965 calories to maintain, minus 500 calories. Gives 1465 calories

Macro ratios P50:C30:F20

Meals 1 and 3 are eaten with my family. My man is vegetarian and my son is allergic to eggs but wants them - Its better when we don´t have eggs in the house - more relaxing..

I am still short on protein (12gs). Meal 3 needs more. I tried my first protein shake yesterday- have only found soya isolate so far (remember I´m in Germany). oooh wee- does the wind problem get better with time!? Quote from my husband 30 mins after my shake: " I think you´re taking this fitness business a bit far now".

EFA´s: am taking 6 fish oil capsules a day (3.06g fat- should I take more?) plus calcium, magnesium, and a general multi-vitamin. I need an alternative for the 20% fat cottage cheese (this is the miniumum fat content I´ve found, but then I´m going to be even shorter on protein).


Daily reckoning:
1465 cals, 109g carbs, 183g protein, 32.5g fat

Meal 1 320 cals/ 31gC/ 30.65gP/ 7.6 g F
50g oats
100g cottage cheese (20% fat)
100g egg white (would like to replace this too)
Apple

Meal 2
225.5 cals/ 19.25gC/ 22.85 gP/ 5.41g F
100 g deli chicken (10 slices)
55g whole wheat bread
Salad

Meal 3
203 cals/ 38.89gC /15.07 gP/ 4.52gF
100g whole Wheat pasta or Bulgar
160g Soya mince (15g dry weight)
Sauce: Veggies,Tomato puree, olive oil
Apple
Should I add a protein shake here?

Meal 4
297 Cals/ 4.1gC / 53.76 gP/ 5.98gF
150g Tuna (canned in water)
100g cottage cheese
Green salad
low fat self made yoghurt dressing (50g)

Meal 5
299 cals/ 12.47gC / 48.64gP/ 9.23gF
200g chicken breast
210g Stir fried/steamed/roasted veggies (zicchini, broccoli, bell pepper)
Sesame/olive oil

• Running total: 1344.5 cals/ 105.7g Carb/ 170.97g Prot/ 32.74g Fat

• Totals for day: 1465 cals / 109g Carbs / 183g Prot / 32.5g fat
• 
  [*]Remaining 172 cals / 3.3g carbs /12.03 Prot/ used Fat
  

 

[Jodi]

If you can find whey protein, egg or casein it would be better than soy.

How much fat is in 1/2 Cup of the cottage cheese?

I would increase the fish oil to 10 caps per day and cut back on some fat elsewhere.

Meal 1: Looks good. It is very well balanced. Except I think you have more carbs than you think. Typically an apple is 20G of carbs. How much in cups is 100g of oats? I know, us Americans

Meal 2: Deli meat is, IMO, a poor choice of protein. You are much better off making a chicken breast and then slicing it for lunch meat. Deli meat is full of nitrates and its over processed. Is that bread 100% stoneground whole wheat? Make sure that there is no corn syrup listed in the ingredients.

Meal 3: Yes, you need more protein in this meal

Meal 4: This meal has too much protein. You should move the cottage cheese to meal 3 instead. Try to stay around 30G of protein per meal.

Meal 5: Cut the protein back here a bit and move it to a meal that is lacking some like meal 2.

Everything looks good except the protein. You really want to make each meal have equal amounts of protein.

 

[lorrie]

Hi jodi, thanks for getting back to me.

25g is half a cup of oats. I eat this raw.
50g cottage cheese is just over half a cup (approx- I need to buy some in the morning so can´t measure it out right now)

Meal 2 is what I pack with me to take to the gym, so the deli chicken was handy but I can prepare something that night before instead.

Bread is 100% whole wheat with no syrup.

Will look into the whey protein and will up the number of fish oil capsules.

I could substitue the 20% fat cottage cheese with something they call Quark (0.2% fat), its got about half the protein but much less fat. Then I´m even more in the red for protein.

PS. Do protein shakes make everyone fart? I don´t just mean one or 2 either.

Or is that the soya brand, is whey protein way better? How many grams of protein from protein suplements would you say is the limit.

All the best and thanks

 

[lorrie]

Sorry forgot to say,

half a cup (approx 50g) cottage cheese is 2g fat.

 

[Jodi]

That cottage cheese is fine. Very minimal fat so don't worry about it.

So you eat an entire cup of oats? Or are you saying its 25g of protein?

The quark is fine if you like it. Soy can raise estrogen which is something most of us try to avoid while building muscle which is why most of us use whey protein.

 

[sara]

Jodi, why would we want to avoid raising estrogen level while building muscles?

 

[Jodi]

Because increased estrogen hinders muscle building results. Testoterone is a key to building muscle.

http://www.thinkmuscle.com/articles/volk/women-iron.htm

 

[sara]

Thanks Jodi
What about if you want to get your period?

 

[Jodi]

What about it?

 

[sara]

You will need to increase your estrogen level, right? but that will prevent muscle gain?

 

[sara]

Sadly, women generally don???t realize how strong they are or how strong they can be. Many women don???t know their own power and feel safe within their imposed boundaries. They are afraid to exert themselves. It is time to break that mold. Use as much weight as you can and move that weight with intensity. Challenge yourself. Set goals and work hard to achieve them. Be strong and feel strong. When you can curl that 10-pound dumbbell for 12 reps, grab the next heavier dumbbell and do it again. Go for that extra rep. Embrace the feeling of contracting muscle. Push yourself and rejoice in your accomplishments.

I love this part!!!!!!!!!!!!

 

[Jodi]

You will need to increase your estrogen level, right? but that will prevent muscle gain?

What are you talking about? Until you get to extremely low bodyfat levels you don't need to worry about your menstrual cycle.

 

[sara]

I was thinking of starting to include some soy into my diet to increase my estrogen level

 

[Jodi]

It won't help you build muscle that's for sure.

 

[sara]

I wont count soy as a protein source

 

[lorrie]

Hi jodi,

the time difference makes it difficult to write around the same time.

I found a protein supplement this morning that contains 80% milk protein.
About the percentages you would advise from protein supplements- how much per day from this source of your total protein allowance would you advise. Or is this a non-issue?

About the oats, not sure what you mean? Meal one works out like this:

50g raw oats (carbs 30g) (prot 6.75g) (fat 3.5g) (from label)
100g cottage cheese (carbs 1g) (prot 13g) (fat 4g) (from label)
100g egg white (carbs 0g) (prot 10.9) (fat 0.17g) (from fitaday)

Is this ok?

I won´t keep presenting my menu, but will make the changes you advise and try it out.

Many thanks

 

[Jodi]

Ok, yeah that meal is fine. I was getting confused with the grams in weight and the actually grams of carbs. Like I said, Americans.

I usually keep protein shakes to only 2 per day. That protein sounds better and would make a great bedtime meal.

 

[lorrie]

Ok jodi, everyone

Thanks for your input-- now to it!