Help a Man out part II

sluge · 08-03-2006, 10:43 AM

Please critique.

Ok, I know your probably thinking damn Sluge don't you get it? Are you uneducated? LOL, Anyway. I am trying to put all the piece's together so I can start having great results. Now from what I have read and figured out I will have to eat at least 2500 cal's per day. From those 2500 cal's I would guess-t-mate a macro of 40/40/30 or 30/40/30(carb/prot/fat). My body type is an Endomorph from my best interpretation from www.bodybuilding.com/fun/mayner3.htm. I am 6 feet tall, currently weight in at 233lbs and I guess I am about 20% BF. I have been trying to put together a meal plan that is sufficient for fat loss and I am having difficulty doing it. Right now in time I can't afford to pay any money for a PT or nutritionalist so I am freelancing this. Here is what I came up with. The foods will change slightly,but for the most part will be in the above macro formula, I hope.
ONe more thing, I really HATE chicken!

Example Meal Plan

6am 4 egg white/ oat meal
9am 1 med red apple/protien bar
12pm 4oz of chicken / greens/1 TBSP of EFA(ex of green- collards,turnip greens,green leaf salad)
3pm 3 oz of fish or lean beef/cup of brown rice
6pm 3 oz of chicken/ 1 apple
10pm 16oz whey/skim milk

This is the best I can do for now. I have no freakin clue how to get the cal's up to 2500. I swear that seems like a crap load of food to eat! I figured all this on fitday.com and it is about 2300 cal's. Here are the figures.

Total: 2339

grams - cal's - % total
Fat: 54 489 22%
Sat: 14 124 6%
Poly: 14 125 6%
Mono: 21 188 9%
Carbs: 177 637 29%
Fiber: 18 0 0%
Protein: 266 1062 49%
Alcohol: 0 0 0%

pastorgbc · 08-03-2006, 10:52 AM

On the surface, it is not a bad meal plan. I do not think I would have both a protein bar and a whey shake in one meal, but to each his own. You don't say when you work out, but you might want to reserve that whey shake at 9 until immediately after your workout.

Ray

sluge · 08-03-2006, 11:14 AM

^ ok. I'll scratch the whey in the morning and do the protein bar. I workout mon,wed and sat. Mon / wed I start at 7pm and on saturday I start at 8:30. Each workout ends with a one mile walk. I also walk one mile on my non lift days in the evening.

Remember I am trying to learn this and get a plan going,although I am still kinda in a trail stage. trying this and trying that. Now it's time to carve it in.

pastorgbc · 08-03-2006, 11:16 AM

Quote:

Originally Posted by sluge

^ ok. I'll scratch the whey in the morning and do the protein bar. I workout mon,wed and sat. Mon / wed I start at 7pm and on saturday I start at 8:30. Each workout ends with a one mile walk. I also walk one mile on my non lift days in the evening.

Remember I am trying to learn this and get a plan going,although I am still kinda in a trail stage. trying this and trying that. Now it's time to carve it in.

I think the protein shake right after the workout will fit in excellent with your meal plan, and will reap some nice dividends for you.

Ray

sluge · 08-03-2006, 11:19 AM

Sweet. That is what dbflgirl stated aswell. She said I'd benefit more if I had that shake after my workout. Ok, one thing carve in,many to go.

sluge · 08-03-2006, 02:04 PM

ok. folks just jump in this thing and critique this because I want to carve in stone. This time next year I want you all to be looking at the best looking dude on the planet. LOL, well your already speaking to him via forums.

"I may be a little on the chunky side,but I am still hansome"

ChocoChick · 08-03-2006, 02:20 PM

Quote:

Originally Posted by sluge

6am 4 egg white/ oat meal

ok

Quote:

9am 1 med red apple/protien bar

I don't love protein bars -- they are more or less glorified candy bars with some low quality protein thrown in. How about some real food here?

Quote:

12pm 4oz of chicken / greens/1 TBSP of EFA(ex of green- collards,turnip greens,green leaf salad)

ok

Quote:

3pm 3 oz of fish or lean beef/cup of brown rice

Add some veggies here (not just greens)

Quote:

6pm 3 oz of chicken/ 1 apple

ok

Quote:

10pm 16oz whey/skim milk

Whey is insulogenic and fast digesting. If you must have a shake at night (I'd rather see cottage cheese + some nuts or nut butter), at least make it a casein shake. And have the nuts with it.

Where does your workout fall in all of this? I'd like to see your starchy carbs clustered around your workout but I'm not sure where that falls.

As for macros (you asked about this in your thread), don't go by some pre-established formula -- there's nothing magical about 40/40/20 or 40/30/30. These ratios are pretty much meaningless. What's important is the actual number of grams of each macro you are eating. Try this:

1g - 1.5g protein per pound of body weight
.4g fat per pound of body weight
balance carbs

IdahoViking · 08-03-2006, 02:34 PM

Quote:

Originally Posted by dbflgirl

Whey is insulogenic and fast digesting. If you must have a shake at night (I'd rather see cottage cheese + some nuts or nut butter), at least make it a casein shake. And have the nuts with it.

Where does your workout fall in all of this? I'd like to see your starchy carbs clustered around your workout but I'm not sure where that falls.

As for macros (you asked about this in your thread), don't go by some pre-established formula -- there's nothing magical about 40/40/20 or 40/30/30. These ratios are pretty much meaningless. What's important is the actual number of grams of each macro you are eating. Try this:

1g - 1.5g protein per pound of body weight
.4g fat per pound of body weight
balance carbs

insulogenic?

sluge · 08-03-2006, 02:39 PM

Quote:

Originally Posted by dbflgirl

ok

I don't love protein bars -- they are more or less glorified candy bars with some low quality protein thrown in. How about some real food here?

ok

Add some veggies here (not just greens)

ok

Whey is insulogenic and fast digesting. If you must have a shake at night (I'd rather see cottage cheese + some nuts or nut butter), at least make it a casein shake. And have the nuts with it.

Where does your workout fall in all of this? I'd like to see your starchy carbs clustered around your workout but I'm not sure where that falls.

As for macros (you asked about this in your thread), don't go by some pre-established formula -- there's nothing magical about 40/40/20 or 40/30/30. These ratios are pretty much meaningless. What's important is the actual number of grams of each macro you are eating. Try this:

1g - 1.5g protein per pound of body weight
.4g fat per pound of body weight
balance carbs

Ok. I'll try that,but I swear I feel I can't eat that much food. This stuff for some odd reason if hard for me to figure out. Once I think I am doing ok then I am not so ok. Geez, I might as well see if my doctor will refer me over to a nutritioanlist. I have you dbflgirl,but sometime you have to actually spell **** out for me. I usually start working out 7 pm on mon/wed/sat. On tues/thurs/friday I walk 1 mile.

Why do companies even sale whey protien then? I thought that was good to drink. I have to go back to the drawing board.

ChocoChick · 08-03-2006, 02:48 PM

Quote:

Originally Posted by sluge

Why do companies even sale whey protien then? I thought that was good to drink. I have to go back to the drawing board.

Oh heck, why do they sell cigarettes?

Anyway, whey is fine post-workout. I just wouldn't make it my last meal of the day.

sluge · 08-03-2006, 02:52 PM

Quote:

Originally Posted by dbflgirl

Oh heck, why do they sell cigarettes?

Anyway, whey is fine post-workout. I just wouldn't make it my last meal of the day.

Ok. I hear ya. If this helps and I look different this time next year. I swear I will go to DBfl and give you a huge and a dinner to show my appreciation for all the help. If your married hope he ain't jealous,LOL, because I am DB bound, be there in one year.

sytennison · 08-03-2006, 04:04 PM

Howdy Sludge,

We're in roughly the same boat as I'm also trying to solidify my food plan. However, I'm an ectomorph and I'm trying to stuff 3000 calories into my gullet every day. I often fail by a few hundred calories. The best way I've found to get close to my goal is to add a gainer shake or two to my meal plan. You see, part of what keeps me an ectomorph (hard gainer) is that I have a slight aversion to food. If I tried to eat 3000 calories of solid, home-cooked food, I'd puke.

Anyway, I have one gainer shake after my workout (in the morning for me) and another in the evening. The gainer I use is a whey/casein mix so I meet the slow-protein-at-night criterial that dbflgirl alluded to.

If you're not familiar with gainer shakes, do a search on the board. You can either buy a mix off the shelf or make your own.

My other secret weapons for getting calories stuffed into myself are almonds and flax seed oil. Both are high-fat foods, but it's supposed to be the "good" fat. If I find that I'm below my calorie and fat intake goals at the end of the day, a swig of oil or a handfull of almonds does the trick. Beware of the flax seed oil, though. Taking it straight is like drinking motor oil out of the can.

I hope that this helps,
Steve

P.S. I've only been into bodybuilding and proper diet for a year now. So, if anyone feels they know better than myself (I know you're out there), please jump in!