My Diet Plan---Need CRITIQUE Plus Lots Of HELP

[Makram]

Stats" Age: 22 Weight: 166 lbs Height: 5'7

Goal: To Gain weight, Gain more muscle esp pecs and in the same time maintain an ok stomach....

Here is My meal plan that I Hopefully will follow for soemtime.......

Please citique and help me adjust stuff, cause I need it?

Meal 1
2 whole eggs, 2 egge whites, cup of oatmeal, 1 banana, 3 tsp of honey, cup of water= cal: 705 prot:32.4 fat:8.4 carb: 110.2

Meal 2
2 whole wheat bread, 3 slices of turkey/chicken, 2 sices of tomoato, 2 100 ml silouhette yougurts, apple, cup of orange juice, cup of water.
cal=532 prot: 28.6 fat:2.5 93.2

Meal 3
can of tuna, orange, 1/2cup of baby carrots, yougurt, apple juice, cup of water= cal=369 pro=25.5 fat=3.5 carb=52

Meal 4
1 scoop of pwhey protein, 1 banana, cup of water= cal=220 pro=28.3 fat=0.9 carb=28

Meal 5
cup of rice, 2 chicken breast, 1 baked potato or 1 smashed potato, mixed beggie or cup of broccoli, orange juice= cal 676 pro=59.2 fat=4.8 carb=86

Meal 6
2 whole wheat bread, 3 tbsp of peanut butter, yougurt, 1 banana
cal=555 pro=20.3 fat=20.4 carb=79

TOTAL--> CAL: 3057 PROTEIN: 194.3 FAT:40.5 CARBS: 505.4

SOMEBODY TOLD ME TO START WITH 2800 CAL, 250 PROTIEN 270 CARBS AND 80G FAT

What do u guys think?
should I add more portien to my plan if so where and what?
should I add more fat if so where and what?
should I reduce the carbs if so what should I take out?

please anyone I'm very new to this so a lot fo help is appreciated...Id liek to start my meal plan soon....

 

[Tom_B]

You got a good base to start with .. but it needs alot of tweaking. Way too much juice. Carb choices are pour. Way too much carbs, not enough healthy fats and protein, not enough dairy and a little more green fibrous veggies wouldn't hurt. You also need to be taking about 6 - 9 fish oil pills each day.

Meal 1
2 whole eggs, 2 egge whites, cup of oatmeal, 1 banana, 3 tsp of honey, cup of water= cal: 705 prot:32.4 fat:8.4 carb: 110.2

Up the protein here to about 40-50G (so a few more egg whites)
Way too much carbs here .. drop the honey and maybe reduce the amount of oats. The banana is fine.
Up the fats here to around 15 - 25G (in the form of another yolk or some olive oil, or some fish oil pills)

Meal 2
2 whole wheat bread, 3 slices of turkey/chicken, 2 sices of tomoato, 2 100 ml silouhette yougurts, apple, cup of orange juice, cup of water.
cal=532 prot: 28.6 fat:2.5 93.2

The whole wheat bread isn't the best choice .. Try looking for a sprouted whole grain bread / rye bread / pumperknickel bread / mana bread. Or replace it completely with another carb choice (sweet potato, brown rice, yams, lentils, oatmeal, oatbran, pearled barley etc.).
Up the turkey and chicken (once again aiming for 40-50G of protein)
Drop That type of yogurt and look for the Fat free, no sugar added plain yogurt with live active bacteria cultures under the ingreidents (you can add cyrstal light powder for taste if need be).
Cann you add some lettuce or a green fibrous veggie here?
Get rid of the juice.
You need a fat source here (Nuts, Nut butter, olive oil, fish oil pills etc.) Once again aiming for 15 - 25G worth.

Meal 3
can of tuna, orange, 1/2cup of baby carrots, yougurt, apple juice, cup of water= cal=369 pro=25.5 fat=3.5 carb=52

Increase the tuna,
Drop the orange and apple juice
Switch the baby carrots to a green fibrous vegetable
Add some healthy fats
Add some carbs here (espically if this is the meal your eating before you start training. This should be one of your biggest meals of the day! Eat the most around your workouts, when yoiu know it'll be put to use and you'll have the energy to have the msot porductive workout that you can!)

Meal 4
1 scoop of pwhey protein, 1 banana, cup of water= cal=220 pro=28.3 fat=0.9 carb=28

Okay .. I'm taking it this would be your psot workout shake?
If it is Add 1 cup of skim milk (making sure it's skim milk is very important), the banana and whey is good (up the whey though .. remember you want 40 -50G of ptoein) is good. But you Need some carbs! You need to help start the recovery process so get some carbs in here! Your choice .. either some rolled oats, rice cakes, dextrose, maltodextrine etc. (all within the shake)
No fats for this shake!

Meal 5
cup of rice, 2 chicken breast, 1 baked potato or 1 smashed potato, mixed beggie or cup of broccoli, orange juice= cal 676 pro=59.2 fat=4.8 carb=86

Decrease the protein here (50G should be at most), make sure the rice is BROWN Rice, make sure the potato is a SWEET Potato, drop the juice, add some healthy fats in here (once agian 15 - 20G worth)

Meal 6
2 whole wheat bread, 3 tbsp of peanut butter, yougurt, 1 banana
cal=555 pro=20.3 fat=20.4 carb=79

Scratch this entire meal. You don't want carbs right before bed, it can actually interfer with the realease of GH.
Right before bed you want a slow digesting protein (Casein -> which is found in Cottage Cheese), some fats (The PB is good), and possibly some fibre (such as pysllium seed husks).
So try this -
1.5 cups of Cottage cheest (1% or skim)
around 2 TBSP of PB
Some pysllium seed husks
some fish oil pills.
(also I just realized that your totals for this meal is wrong. 3 TBSP of PB is around 27G of fat ... so you may need to relook and double check other parts of your diet)

SOMEBODY TOLD ME TO START WITH 2800 CAL, 250 PROTIEN 270 CARBS AND 80G FAT

Honestly I would try starting at 3000 - 3250 calories (you will probably need more than this anyways.)
250 - 300 G of protein
70 - 100G of fat
And then fill in the rest of your calories with carbs.
Aim for gaining around .5 - 1 pound per week. If you don't gain any weight or reach a plateua increase calories by 5 - 10% until you start gaining. Remember the slower you do this, the more muscle you'll be gaining and the less fat your putting on your stomach.
Hope this helps.

 

[Makram]

You got a good base to start with .. but it needs alot of tweaking. Way too much juice. Carb choices are pour. Way too much carbs, not enough healthy fats and protein, not enough dairy and a little more green fibrous veggies wouldn't hurt. You also need to be taking about 6 - 9 fish oil pills each day.

Up the protein here to about 40-50G (so a few more egg whites)
Way too much carbs here .. drop the honey and maybe reduce the amount of oats. The banana is fine.
Up the fats here to around 15 - 25G (in the form of another yolk or some olive oil, or some fish oil pills)

The whole wheat bread isn't the best choice .. Try looking for a sprouted whole grain bread / rye bread / pumperknickel bread / mana bread. Or replace it completely with another carb choice (sweet potato, brown rice, yams, lentils, oatmeal, oatbran, pearled barley etc.).
Up the turkey and chicken (once again aiming for 40-50G of protein)
Drop That type of yogurt and look for the Fat free, no sugar added plain yogurt with live active bacteria cultures under the ingreidents (you can add cyrstal light powder for taste if need be).
Cann you add some lettuce or a green fibrous veggie here?
Get rid of the juice.
You need a fat source here (Nuts, Nut butter, olive oil, fish oil pills etc.) Once again aiming for 15 - 25G worth.

Increase the tuna,
Drop the orange and apple juice
Switch the baby carrots to a green fibrous vegetable
Add some healthy fats
Add some carbs here (espically if this is the meal your eating before you start training. This should be one of your biggest meals of the day! Eat the most around your workouts, when yoiu know it'll be put to use and you'll have the energy to have the msot porductive workout that you can!)

Okay .. I'm taking it this would be your psot workout shake?
If it is Add 1 cup of skim milk (making sure it's skim milk is very important), the banana and whey is good (up the whey though .. remember you want 40 -50G of ptoein) is good. But you Need some carbs! You need to help start the recovery process so get some carbs in here! Your choice .. either some rolled oats, rice cakes, dextrose, maltodextrine etc. (all within the shake)
No fats for this shake!

Decrease the protein here (50G should be at most), make sure the rice is BROWN Rice, make sure the potato is a SWEET Potato, drop the juice, add some healthy fats in here (once agian 15 - 20G worth)

Scratch this entire meal. You don't want carbs right before bed, it can actually interfer with the realease of GH.
Right before bed you want a slow digesting protein (Casein -> which is found in Cottage Cheese), some fats (The PB is good), and possibly some fibre (such as pysllium seed husks).
So try this -
1.5 cups of Cottage cheest (1% or skim)
around 2 TBSP of PB
Some pysllium seed husks
some fish oil pills.
(also I just realized that your totals for this meal is wrong. 3 TBSP of PB is around 27G of fat ... so you may need to relook and double check other parts of your diet)

Honestly I would try starting at 3000 - 3250 calories (you will probably need more than this anyways.)
250 - 300 G of protein
70 - 100G of fat
And then fill in the rest of your calories with carbs.
Aim for gaining around .5 - 1 pound per week. If you don't gain any weight or reach a plateua increase calories by 5 - 10% until you start gaining. Remember the slower you do this, the more muscle you'll be gaining and the less fat your putting on your stomach.
Hope this helps.

ok thnaks....so what does fish oil do and how much fat does each pill have?

why do u say drop th ejuices and the fruit isnt that good carbs that I need...

fo the last meal I dont like cottage chesse, for that psyillum thing how about some bran buds that have psillum in it?

and what do u mean by the slower i do this

 

[Tom_B]

Fish oil is a great source of omega 3 fatty acids, if you want to know the exact health benefits / postive body composotion effects they have do a search.
The juices are a poor choice of carbs. Most juices are loaded with extra sugars and even if you get the no added sugar brands I still think they're quite pointless. Why wouldn't you just eat the actual fruit? That way you could actually get the fibre and alot of vitamins/minerals found typically within the skin. But even then The level that you were eating/drinking is way to much fructose and could actually hurt your goals. Try sticking to 3-4 servings a day (1 serving = roughly 20G of carbs).
If you don't like cottage cheese I would consider maybe getting a protein powder made from casein if you can. Perosnally no I wouldn't do bran buds right before bed, sure it's got the fibre, but it also has added carbs/sugars that you dont' want before bed. If you were going to use a fibre cereal go for Fibre 1 they at least have no sugar added. But why can't you just mix the seed husks in some water and chug it?
The slower you do this the more quality lean body mass (muscle) you'll add to your frame. Think about it ... if one guy was gaining .5 - 1lbs per week compared to another guy you was putting on 3-4lbs per week who do you think has a greater chance to put on fat?
Generally Your body can't build muscle any faster than .5-1lbs per week (unless of course you have added 'help' )

 

[Makram]

whats casien, where can I get it?
whats seed husks and where can I get that?
what are good meals before bed, that will help me during the night with muscle?

thanks again, for a 17 year old u sue know what u r talkign about

Fish oil is a great source of omega 3 fatty acids, if you want to know the exact health benefits / postive body composotion effects they have do a search.
The juices are a poor choice of carbs. Most juices are loaded with extra sugars and even if you get the no added sugar brands I still think they're quite pointless. Why wouldn't you just eat the actual fruit? That way you could actually get the fibre and alot of vitamins/minerals found typically within the skin. But even then The level that you were eating/drinking is way to much fructose and could actually hurt your goals. Try sticking to 3-4 servings a day (1 serving = roughly 20G of carbs).
If you don't like cottage cheese I would consider maybe getting a protein powder made from casein if you can. Perosnally no I wouldn't do bran buds right before bed, sure it's got the fibre, but it also has added carbs/sugars that you dont' want before bed. If you were going to use a fibre cereal go for Fibre 1 they at least have no sugar added. But why can't you just mix the seed husks in some water and chug it?
The slower you do this the more quality lean body mass (muscle) you'll add to your frame. Think about it ... if one guy was gaining .5 - 1lbs per week compared to another guy you was putting on 3-4lbs per week who do you think has a greater chance to put on fat?
Generally Your body can't build muscle any faster than .5-1lbs per week (unless of course you have added 'help' )

 

[Tom_B]

Casein is a type of Protein. It's one of the more slower digesting proteins which is why it's so popular for a pre bed meal. Since it's a slower digesting protein it's going to be giving your body a constant trickle of protein while your sleeping. Around 80% of milk protein are casein, which is why I recommended Cottage Cheese, as it's one of the highest sources of protein for a dairy product.
Have you tried mxing things in with the Cottage cheese? You could try mixing in berries, SF syrups, FF SF yogurt, PB, whey powder, pysllium seed husks, crystal light powder etc.
If you still can't stand Cottage Cheese there are certain brands of Whey powder that are made using casein protein that you might want to search around for.
If none of this is an option, having some regular meat or another protein source pre bed will not kill your diet.

Pysllium seed husks are just portions of the seeds of a certain plant. They're pure fiber. You know what metamucil is right? Well metamucil is basically just pysllium seed husks however it also has a bunch of sugar and other stuff, so it's better to look around for just the pure stuff. I usually find mine in the 'health' or 'organic' section in my grocery store. (ps be warned they are a bit expensive)

Basically a good meal right before bed is anything consisting of some casein protein (slow digesting protein), some healthy fats (Fats slow gastric emptying), some fiber (helps slow things down even further), and if you want a bit of fructose (berries are your best bet).

lol Thank you. There's still so much to learn, I'm hoping to study sports nutrtion next year for university

Hope all this helped! Good luck with your goals!

 

[Makram]

k thanks,...

hey I noticed u from canada...same here from Onatio here....

can I pm u for any questions if I need to

 

[Tom_B]

Lucky. I hate nova scotia .. I plan on moving out to ontario next year. toronto.

Ya sure PM away

 

[Makram]

I chagned up a bit...tell me what ut hink?



Meal 1
3 whole eggs, 3 egge whites, cup of oatmeal, 1 banana, cup of water, 2 salmon oil pills(dont know the nutrional value for that)=
cal: 608 prot:39.3(off by .7) fat:12(w/o pills) carb: 67

Meal 2
2 whole grain bread, 6 slices of turkey/chicken, 2 sices of tomoato, 2 slices of lettuce, 1 100 ml silouhette yougurt, apple, , cup of water. 1 tbsp of olive oil
cal=602 prot: 45 fat:13.1 carbs:73

Meal 3
2 can of tuna, orange, apple, cup of broccoli, yougurt, 2 salmon oil pills , 1 tsp olive oil. cup of water= cal=497pro=40.1 fat=11.6 carb=62.2

Meal 4
2 scoop of pwhey protein, 1 banana, apple, cup of water= cal=407pro=55.8fat=1.8 carb=48

Meal 5
1\2 cup of rice, 2 chicken breast, , mixed veggie or cup of broccoli, apple, 1tsp olive oil. t salmom oil pill= cal 487 pro=50.5fat=8.8 carb=53

Meal 6
1 scoop of whey protein, 2 tbs of peanut butter, 2 salmon pills. cal=160 pro=33 fat=12 carb 10


so as u can see, the salmon pills dont know what they are worth, my meal 6 isnt that great(can i start with that until i find those caein, and seed husk if I find them) my meal 6 is my hardest one.

are all my meals ok now,,,,,,,


calories: 2761( I actually went down..no good)
pro: 263.7
fat: 59.5(still low)
carbs: 260.2

oh man I thought I was doing well, i'ms till stuck...I want to start this diet on monday...anyone help me....

my goals:

cal--3000-3300(start)
pro-250-300
fat-70-100

 

[Tom_B]

I chagned up a bit...tell me what ut hink?



Meal 1
3 whole eggs, 3 egge whites, cup of oatmeal, 1 banana, cup of water, 2 salmon oil pills(dont know the nutrional value for that)=
cal: 608 prot:39.3(off by .7) fat:12(w/o pills) carb: 67

Meal 2
2 whole grain bread, 6 slices of turkey/chicken, 2 sices of tomoato, 2 slices of lettuce, 1 100 ml silouhette yougurt, apple, , cup of water. 1 tbsp of olive oil
cal=602 prot: 45 fat:13.1 carbs:73

Meal 3
2 can of tuna, orange, apple, cup of broccoli, yougurt, 2 salmon oil pills , 1 tsp olive oil. cup of water= cal=497pro=40.1 fat=11.6 carb=62.2

Meal 4
2 scoop of pwhey protein, 1 banana, apple, cup of water= cal=407pro=55.8fat=1.8 carb=48

Meal 5
1\2 cup of rice, 2 chicken breast, , mixed veggie or cup of broccoli, apple, 1tsp olive oil. t salmom oil pill= cal 487 pro=50.5fat=8.8 carb=53

Meal 6
1 scoop of whey protein, 2 tbs of peanut butter, 2 salmon pills. cal=160 pro=33 fat=12 carb 10


so as u can see, the salmon pills dont know what they are worth, my meal 6 isnt that great(can i start with that until i find those caein, and seed husk if I find them) my meal 6 is my hardest one.

are all my meals ok now,,,,,,,


calories: 2761( I actually went down..no good)
pro: 263.7
fat: 59.5(still low)
carbs: 260.2

oh man I thought I was doing well, i'ms till stuck...I want to start this diet on monday...anyone help me....

my goals:

cal--3000-3300(start)
pro-250-300
fat-70-100

Ok .. some of your measurments are off.
For instance meal 1 .. 3 whole eggs plus your cup of oatmeal and your salmon pills are all not going to equal only 12G of fat.
Just to let you know also, the salmon pills are 9 calories for each and 1G of fat. Also make sure that your fish oil has the ingridents of this
Look for some with the following ingredients
Fish oil - 1000mg
EPA (eicosapentaenoic Acid) - 180mg
DHA (docosahexaenoic Acid) - 120mg

okay now switch the whole grain bread, to sprouted whole grain bread okay?
DITCH the silhoutte yogurt. Get rid of it! look for the Fat Free Sugar Free Yogurt, plain flavoured and has active live bacteria cultures under the ingredients okay?

Okay I normally don't do this but here ... Try this diet for a bit.

Meal 1:
2 Whole medium sized eggs
3/4 a cup of egg whites
3/4 a cup of old fashioned oats
70G of banana
2 fish oil
593 Calories , 16G of fat (3G sat), 72G of carbs (8G fibre), 39G protien

Meal 2:
2 slices of ezikel sprouted bread
80G of chicken/turkey
1/2 of a medium apple
1 cup of FF SF yogurt
1 TBSP of olive oil
+ all your veggies
592 calories, 20G of fat (2G sat), 57G of carbs (8G fibre), 47G protein

Meal 3:
1 can of Flaked light Tuna
1 cup of FF SF yogurt
.5 TBSP olive oil
1/2 medium apple
3/4 cup of brown rice
2 fish oil
+ your veggies
522 calories, 11G fat (1G sat), 61G carbs, (5G fibre), 44G protein

Meal 4: POST WORKOUT SHAKE
1 cup of skim milk
1.5 scoop of whey
130G of banana
1/2 cup of quick oats
564 calories, 6G fat(2G sat), 81G carbs (8G fibre), 50G protein

Meal 5:
40G of oat bran
120G of chicken
.5 TBSP olive oil
2 fish oil
+ your veggies
462 calories, 18G fat (2G sat), 28G carbs (5G fibre), 46G protein

Meal 6:
1.5 cup of 1% cottage cheese
1.5 TBSP Peanut butter
50G strawberries
+/- Your pysllium seed husks
472 calories, 20G fat, 20G carbs, 50G protein

Try that out.
Also in the mean tiem it's not absolutly needed that you have the pysllium seed husks or cottage cheese. In the mean time you can just use a meat + some fats, that'll be fine. (Just don't use whey powder)

PS All this was designed using www.fitday.com

 

[Makram]

oh wow thnaks....

the silouhette yougurt is fat free and sugar free, its made for diabetics....is it still not good.


and when u say + veggies, is that a cup of one veggy?

 

[Tom_B]

^ depends, list the ingreidnets and I'll tell youif its any good or not.


When I say veggies I mean eat whatever veggie in however many quantity (that is green fibrous veggies), loaded with health benefits and fibre.
I'd say aim for a min of 4 cups a day ... ideally shooting for 6+ cups a day. If you can.

 

[Makram]

so like broocoli, cucmber, carrots, mushrooms....

and does every meal equal to the protien, cal,fat and carbs....cause the chicken I use has 22 protein.....

and for meal 6 instead of the cottgae cheese and seed hush(fot the time being) I can do this:

1.5 tbsp of peanut butter( thats 4.5 protein)
50g strawberries
chicken/tuna....
almonds/peanuts....

if so what ratio am I aiming for this meal....

Meal 1:
2 Whole medium sized eggs
3/4 a cup of egg whites--is 2 whole eggs good and just eat the white
3/4 a cup of old fashioned oats
70G of banana---does it have to be 70g
2 fish oil--salmon oil same thing
593 Calories , 16G of fat (3G sat), 72G of carbs (8G fibre), 39G protien

Meal 2:
2 slices of ezikel sprouted bread---does it have to be that, havent herad of it
80G of chicken/turkey--
1/2 of a medium apple
1 cup of FF SF yogurt
1 TBSP of olive oil
+ all your veggies
592 calories, 20G of fat (2G sat), 57G of carbs (8G fibre), 47G protein

Meal 3:
1 can of Flaked light Tuna
1 cup of FF SF yogurt
.5 TBSP olive oil
1/2 medium apple
3/4 cup of brown rice---why is this here it doesnt go good with the tuna
2 fish oil
+ your veggies
522 calories, 11G fat (1G sat), 61G carbs, (5G fibre), 44G protein

Meal 4: POST WORKOUT SHAKE
1 cup of skim milk--so mix everythign in one here.....I have orange burst whey
1.5 scoop of whey
130G of banana
1/2 cup of quick oats
564 calories, 6G fat(2G sat), 81G carbs (8G fibre), 50G protein

Meal 5:
40G of oat bran---what is that ..cereal?
120G of chicken
.5 TBSP olive oil
2 fish oil
+ your veggies
462 calories, 18G fat (2G sat), 28G carbs (5G fibre), 46G protein

Meal 6:
1.5 cup of 1% cottage cheese
1.5 TBSP Peanut butter
50G strawberries
+/- Your pysllium seed husks
472 calories, 20G fat, 20G carbs, 50G protein

 

[Tom_B]

> Carrots isn't one of them. There is a massive list of green vegetables in the stickies.

>All the protien and such should add up if you follow the mesurments I gave. If you want the exact macros listed in that meal, and I say use 80G of >chicken, then you use 80G of chicken. You use 50G of chicken the calories / protein will be lower. You use 100G of chicken the calories / protein will be higher.
>The same goes for the banana and if you don't use ezikel sprouted bread then use another sprouted bread. The macros shouldnt' be too off.
>If you don't eat the 2 whole eggs + the 3/4 a cup of egg whites then the protein and fat will be off
> oat bran is basically liek oatmeal .. only with more fibre/protein.
> yes mix that all together for your post workout shake
>And yes that meal 6 is a alright subsitute. As for what you shoudl aim for .. just
400-500 calories
0 - 20G carbs
20G fat
40-50G protein

The point of me listing out that diet for you was to give you a rough idea of what your diet shoudl look like.
Your counting was off .. for instance your original meal 1
3 whole eggs, 3 egge whites, cup of oatmeal, 1 banana, cup of water, 2 salmon oil pills(dont know the nutrional value for that)=
cal: 608 prot:39.3(off by .7) fat:12(w/o pills) carb: 67

Thats so off. 3 whole eggs? The cup of oatmeal? The salmon pills? all of that is WAY over 12G of fat.

If there are problems with the foods I listed / measuring things use this website www.fitday.com and re-do things to fit whats available to you.