preworkout meal 1 (8:00 Am)
1 bowl oatmeal or special K cereal
protein shake (2 scoops)
meal 2 (11:00 Am)
5 eggs scrambled w/ yolks
protein shake 1 scoop
2 pieces wheat bread
1 apple or 1 orange
meal 3 (2:30-3:00 Pm)
2 chicken breasts 150 grams each
brown rice 100 grams or boiled potatoes
green salad w/ tomatoes etc..
meal 4 (6:00 Pm)
2 cans tuna
1 piece wheat bread
steamed broccoli 150 grams
1 tomato
meal 5 (8:30 pm)
2 chicken breasts or 1 steak 350 grams
green salad
11:00 pm before bed 2 scoops protein shake.
I would like to know your advice and what you think of this thanks
|
Thread: Critique my meal plan please
-
11-12-2004, 02:29 PM #1
Critique my meal plan please
-
11-12-2004, 02:46 PM #2
Since meal #2 is your post-workout meal, I would skip the yolks. You'll need fat, but make it later in the day and not right around your workout. For good fats, maybe have some almonds or flax with your pre-bed shake. That would be ideal.
Other than that, there's nothing I can say without knowing more about you. Size, lifting/training plan, experience, cutting/bulking, your BMR and what type of caloric total you think this meal plan is, themacronutrient ratio you want to aim for, what THIS plan is, etc.
More about what your point is with this plan.
-
11-12-2004, 02:59 PM #3
well, um its a bodybuilding board, so my goal is to gain mass and stay lean. currently I am 21, 190 pounds 5'11". I have been working out seriously for the past 2 years, but now that I have more free time, I would like to get into it even more seriously... I just always feel like there is something thats missing about my diet or I am forgetting something..
-
11-12-2004, 03:04 PM #4Originally Posted by Dmitry83
Originally Posted by Dmitry83
Everything I asked in my first reply.
-
-
11-12-2004, 05:21 PM #5
ok, as far as lifting, I try to stick with the basics... dumb bells, barbell, squats, deadlifts, lunges.. I keep cables and machine exercises to a minimum.. I currently take VPX CEX C-AKG crea-ester creatine, multi-vitamins, fish oil pills and of course protein.
As far as my calorie total? I dont know. That is one of the things I would like some advice on... 3500-4000? macronutrient ratio? I dont know either? isnt the standard 45% protein 35% carbs, 20% fat? I would like to make the best gains possible the next 12 months, and hopefully, in 12 months be in "competition shape" to get 1st place.
-
11-12-2004, 06:39 PM #6Originally Posted by Dmitry83
meal 2 (11:00 Am)
5 eggs scrambled w/ yolks
protein shake 1 scoop
2 pieces wheat bread
1 apple or 1 orange
meal 3 (2:30-3:00 Pm)
2 chicken breasts 150 grams each
brown rice 100 grams or boiled potatoes
green salad w/ tomatoes etc..
meal 4 (6:00 Pm)
2 cans tuna
1 piece wheat bread
steamed broccoli 150 grams
1 tomato
11:00 pm before bed 2 scoops protein shake."The only thing necessary for the triumph of evil is for good men to do nothing." - Edmund Burke
meandmyiv / scott donald / DarkFalcon
-
11-12-2004, 06:41 PM #7
ok i didn't see that, 190 pounds. you're eating TOO little. spread your fats out throughout the day instead of just yolks in one meal. you should be aiming for at least 3500 calories, perhaps even more if you're planning to bulk. and you should be eating at least 2700 calories if you're planning to cut, and you're not even meeting that, as far as i can see. i'm 65 kg , that's about 150 lbs, and i'm eating 3200 calories daily, and i'm still lean, so relax about the fat factor, bro.
and no, the standrad isn't 45/35/20, that sounds like cutting, and it's not even cutting because your fats is too little. you should aim for 40/30/30 (cutting - p/c/f) and about 35/45/20 (bulking - p/c/f) mainly because carbs are usually cheaper than protein"The only thing necessary for the triumph of evil is for good men to do nothing." - Edmund Burke
meandmyiv / scott donald / DarkFalcon
-
11-12-2004, 06:42 PM #8
-
-
11-13-2004, 11:10 AM #9
Mischiev>
great advice, thanks.. I would like to compete in about 12 months time from now... I am 190 pounds, 8-9% BF.... I think right now I should be concentrating on bulking so I will increase my fats and carbs a little more... Im just always paranoid im not getting enough protein, that 2 grams per pound rule, I always try to shoot for that... BTW, yes, that second meal is my post-workout meal, I will take out 4 of the egg yolks... and leave 1... Any suggestions for fat sources?? steak? pork? fish? I can mix that in a little... what else can you say?
-
11-13-2004, 11:19 AM #10
dog, you're eating like a little schoolgirl if thats what u call bulking at 190lbs!
i weigh 147 and eat double what u eat.
and if you're at a level where youre competing, shouldnt u already know where to get EFA's from? how bout peanut butter, nuts, olive oil, fish oil....
i smell some cubic zirconia
-
11-13-2004, 01:01 PM #11Originally Posted by BreakOnThrough
-
11-13-2004, 02:09 PM #12
Similar Threads
-
Pepe 's INSANLEY DETAILED Diet & Training Journal
By Pepe2sabes in forum Workout JournalsReplies: 134Last Post: 09-07-2004, 10:10 PM -
Rate A Sample Of My Training Journal
By aflex2002 in forum Teen BodybuildingReplies: 1Last Post: 04-17-2004, 08:27 AM -
Critique My Meal Plan
By R1Fanatic in forum Losing FatReplies: 1Last Post: 10-17-2003, 12:37 AM -
Please critique my meal plan
By Fett in forum NutritionReplies: 1Last Post: 09-24-2003, 07:38 PM -
Meal plan Critique
By PHANTOM357 in forum NutritionReplies: 2Last Post: 04-23-2003, 01:02 PM
Bookmarks