MEAL PLAN FOR DEC - please help me out...

[christinek]

Hi im actually starting a whole new meal plan and work out for this month of December. I am a full time student and last quarter made it really difficult to head to the gym. This month is my winter break and i want to atleast get myself to work out for this month and try and keep it up for the next school quarter (my schedule is a lot easier). Here is what i am currently eating

MEAL1: 1 scoop of muscle milk and boiled egg w/o yolk
(10AM-12PM)

MEAL2: another 1 scoop of muslce milk and (half a fruit or egg)
(12PM-2PM)

MEAL3: Subway veggie delight (with american cheeese-two slices and lettuce, unions, tomatoes, cucumbers, jalapenoes and vinegar (No mayo). or turkey with the same toppings, but minus the cheese.... both on wheat bread
(2PM)

GYM (3PM-4PM)

MEAL4: whey protein shake (1scoop) with 6-8 onces of fat free milk right after the gym
(5-6PM)

MEAL5: 1 chicken breast of half of a NY steak with veggies and tabasco sauce
(7PM)

MEAL6: around 8-9 i drink 1 scoop of muscle milk so that i am not starving at night. i usually go to bed late... but i try and sleep earlier...




Thats my meal plan.. i just wanted to see what others thought about it.
everything is pretty portioned and my meal plan before this... i didnt have any muscle milk but i noticed that i was way to hungry~

my goal is to tone up and burn fat. i do cardio every work out (thats a must for me) and i just wanted to know what others thought about the meal plan. thanks again!!

[Mango]

Hurl, why would you eat subway?? I'd lose that, totally.

I wouldn't trust muscle milk. I'd really prefer to eat a lean protein, healthy fat, and complex carb than the muscle milk, egg, cheese.

A ton of cardio ain't the answer, and I'm learning it bends you over a car and fu, er, uh, it isn't helpful later down the road, when you've plateau'd. What type of cardio are you doing, though?? How often do you lift, and what type of lifts??

Sorry to sound so very rude, but the only thing I like about your diet is the protein and milk you get immediately finishing your workout. Other than that, your diet should have more lean proteins, more healthy fats, and more complex carbs.

Edit=you should include in your post what your totals are=grams of protein, grams of carbs, grams of fat, and total cals. You might want to include your stats, too.

[Luvdogs]

I agree, whole foods are the way to go. Stats would be ver helpful. Height, weight, goals, training schedule, rep/set scheme.

Each meal (6 is good) should include a protein, healthy fat, complex carb.

Lean meats
eggs
egg whites
low fat cottage cheese (great before bed time, esp. with 1 TB of peanutbutter mixed in )
oats
sweet potato
brown rice
vegtables
almonds
natural peanut butter (or other nut butters)
flax oil
fish oil

To use some protein powder is ok, just not at every meal. I add whey protein powder to my oats after cooking for breakfast and love it.

Make your own sandwhich on Ezekiel bread or some other "real" whole grain bread.

The key is to prepare foods ahead of time soit's ready when you need it! That way you're not tempted to go get something quick. I cook 4-6 chicken breasts at a time and portion them out. I also cook sweet potato and put them in little containers. Makes eating clean and healthy way easier!

[christinek]

no i posted here to get help...so dont worry about it


im 18 150lb at 5'7

ive been on a diet for over a year i used to be 200lb at 5'7 but i feel as if ive plateau'd for over 6 months....

im doing one scoop of muscle milk so its 16 each serving (protein) 175 cals 9grams of fat and 4.5 carbs and 1 sugar

my whey protein is 24 each serving (protein) 120 cals 1.5 grams fat 3 carbs 1 sugar

my goal is to tone up and burn fat... for the cardio i dont run but i do the..not sure what its called but its like the stair master i do intervals of 3 min at 2-3 and then 1 min of 15 it keeps my heart rate at a good level and its not where im totally exausted....

weights i use 15lbs and just do more reps than weight...

PS: thank you for actually looking over my meal plan... i just need a stable meal plan


and i eat the egg whites not yolk and fat free cottage cheese and sugar free jello cups

thanks again....

[christinek]

i was wondering if i should eat an omlette for breakfast with the (real eggs) stuff.... and add a few veggies instead of the muscle milk

and then make my own sandwiches.... i just wasnt sure what bread to buy. (im really limited where i live... i pretty much have wal-mart and safeway)

i bought the muscle milk on sale and im thinking of returning one (i got both for 54 bucks the 2.somelb containers)

and still eating chicken breast for dinner with veggies and having the whey protein after the workout.

[sportyhp]

you can still keep the muscle milk i wuold think, but the omelette is a good idea for breakfast. make sure you are getting some good carbs in there too with the omelette, maybe some oats or a sandwich or something. the bread is pretty easy to figure out: when you are buying whole grain, look at the ingredient list!! it should say as the first ingredient that whole grain is being used, not enriched wheat flour or whatever. you want 100%.

[Luvdogs]

Yeah for losing 50 lbs! That's awesome! I know how hard it is. I went to Weight Watchers last year to lose my 40lbs of "wedding weight".

I think a good way to go about this would be to find your BMR and figure out a good amount of calories to take in with your activity level to still allow weight loss, but be enough for fuel. There are several programs online to track calories, fat, carbs, etc. like FitDay or Nurtidiary, they are very helpful. I use FitDay and LOVE it. I plan out each day the night before and print it out and stick it on the frig door! There is a free online version or PC version you can purchase and download (I did that). On the main page of bb.com, they have a section with BMR caluclators and such. Or you can google it. Just an estimate, but gives you something to go off of and then adjust as needed.

An omlette would be a good choice with some veggies. You could do 1 whole egg and 4 or 5 egg whites. Plus some type of complex carb.

For training, what is your split like? Upper/lower, full body, ea muscle group once a week?? I would suggest going a little heavier, say 10-12 reps with 3-4 sets ea exercise and see how that feels to you. You will have better progress using heavier weights and lower reps, more muscle means more fat burning naturally. Lifting heavy has done more for me than more cardio ever did! Shapes the body like nothing else!

[Mango]

Yikes, it kinda sounds like you have a fear of eating fat, if you don't eat the yolks!!

Dude, really here, at 5'7, 150 lbs, you're not big!! Congrats on losing 50 lbs. It's definitely now time to step up your nutrition, though, in addition to your lifting routine. Lifting is the most important tool you have to keep your metabolism running high into your later years, so don't neglect it!! 15+reps=crap. You should have a look at terracotta's bb website; it's concise, and has no b.s. in it, so you can trust it's not corrupt. terra is also definitely, definitely a research genius, so she has thoroughly analyzed her claims.

How often are you doing cardio?? You're probably talking about the elliptical trainer?? I'd suggest you do 2 sessions to 3 sessions per week of high intensity interval training, so you'd for easy for 1.5 minutes, for instance, and then as hard as you can for .5 minutes, and repeat for 15 minutes or so, with a 5 minute warm up and cool down. Then keep 1 session to 2 sessions of longer cardio, and try to just do intervals. Just not steady state.

As for the omelet, good idea!! That made me happy!!

Just think,

Meal 1=complex carb, healthy fats, lean protein (some people say you should have a fast protein here instead, I'm undecided )

Meal 2=repeat

Preworkout=depends on how close to your workout you eat, but generally it should be complex carbs, a lean protein,

Postworkoutshake=whey+dextrose

1 Hour Postworkout=keep your veggies and chicken, go low fat here,

Meal 5=repeat Meal 1, same for Meal 6,

You can have your cottage cheese before bed, that's an excellent thing to eat, but include a healthy fat!! Nuts, olive oil, nut butters, etc., etc.,

Start taking fish oil if you are not.

If anybody wants to improve on this, go ahead!!

[christinek]

awesome .thanks for the help. im thinking of eating the omelet and some bran cereal (carbs and fiber) mixed with my carb control yogurt

i also bought some all natural peanut butter with low sodium. im thinking eating hte whole grain and bread with the peanut butter as a snack too.

also instead of subway, i bought the bread etc. for the sandwich to make at home. (lettuce, fat free cheese, tomatoes, unions, etc.)

im hoping the yogurt and peanut butter will help with the fats and i might include some fish (salmon) as a meal too.

Thanks for all the help!!


PS: how late do you think you can eat? because i go to bed late and sometimes im really hungry, but never know when its "too late"

[Luvdogs]

There isn't a "too late" to eat. If it fits into your macros for the day, eat! A food such as cottage cheese with PB if perfect just before bed. It will give the body casein protein to feed your muscles overnight! A slow digesting protein. I have it about 30 min. before bed every night.

[terracotta]

Yeah, have a look at my website (if it hasn't been posted yet it is in my sig). As for muscle milk, it has a quite a bit of saturated fat in it. If you have it already, I would save it for a muscle gaining cycle, and then not buy more of it.

At nighttime I have been having 1 scoop whey powder + 8 oz skim milk + 1 oz cashews.. and I do not wake up starving or anything. This works fine for me. It isn't necessary to have cottage cheese or casein.

You should have protein with each meal, and I definately agree that subway is a poor choice. With making your own sandwiches, make sure you are using either whole grain bread (100% whole wheat, dark rye or sprouted grain).

[christinek]

i bought bread that said 100% wheat (the best i could find) and it was the only one that did not use high frutose corn syrup. For the muscle milk, i just thought that using 1 scoop wouldnt be that bad, but i guess i could just use it like once a day.

PorscheGal: i bought some all natural peanut butter (the organic b/c it had lot less sodium) and mixed it with my fat free cottage cheese, it was really really good! lately i cant fall asleep and i finally did at 3 in the morn, but by then i was really hungry so i took your advice and went to bed.

MEAL 1:
- this morning i had a half cup of brain cereal with less than half of a banana and fat free milk with a small omelette i made with the egg beaters. i added fat free cheese and the salsa on top (that i made last night - tomatoes, avacados (good fats?), cucumbers, cilantro, jalapenos, unions, lemon, lime.)

MEAL2:
- then i feel alseep again b/c i got 3 hours of sleep... i woke up and made a sanwich with the one slice of the fat free cheese, toasted it, then put lettuce, tomatoes, cucumbers, and unions low fat turkey sandwich meat with a little bit of the dijon mustard and it was amazing. better than subway~ and i think it has less fat than the subway one. i believe that mine has about 4 grams compared to 6-7 and it takes amazing~

SNACK:
- i also bought some low carb yogurt and i mix my bran cereal with it for a snack

MEAL3:
- and i think i'm going to have a shake before i go to the gymm.... (is muscle milk okay for times like this?)

MEAL4:
- and then a whey protein shake right after

MEAL5:
- then for dinner chicken breast & veggies

MEAL6:
- then... im not exactly sure what to do for the "before bed" snack.

maybe the fat free cottage cheese and pb?




these are some of the modifications..... im wondering if this is any better~

[Luvdogs]

Looking much better! Is the PB Adams? I love their Organic PB. It has just 50 mg of sodium per serving.

The only thing I can see is to add some almonds in a couple meals. Don't get to hung up on non-fat everything. Your body needs the healthy fats. I've dropped more body fat in the last 12 weeks while increasing my dietary fats!

Also, just have real cheese as long as you keep it to 1 oz or so and try to cook your own turkey for sandwich meat. I know it's hard sometimes and you need something convienient, but deli meats and no-fat cheeses add a lot of chemicals and salt to the porcessing. Just something to cut back on, not get overly anal about (like me)! But overall, you doing a great job with the diet clean up! Keep at it!

[christinek]

thank you! i just worked out and i had a lot more energy~ im just glad i can eat every 2 hours and not worry about what time it is b/c i am up late and i'll be starving within 2 hours~

again thank you!

PS: yes it is the adams~ i checked the regular and the organic and the sodium in the organic was much better

ALSOOO - should you allow a cheat day? if so..... how many times a month? and how bad is a cheat day? i was thinking like eating a wrap at red robins or something as a cheat day~

[MauiZos]

While your macros are probably half decent, I would bet money that your micronutrients are seriously lacking. All of the "fake" food like the muscle milk and whey protein is fine to top up a balanced diet, but you can't live on that stuff. And the subway, fake cheese, processed yogurt, turkey deli meat... ick.

I posted a whole diet critique and a sample meal plan for a girl a couple days ago here: http://forum.bodybuilding.com/showpo...80&postcount=5

Remember, this is not just about being skinny, it's about being HEALTHY. You seem like you are really dedicated and focused on meeting your goals. Congratulations on dumping so much weight already! With just a few easy tweaks here and there, you will see some serious results and feel loads better. Keep up the good work!

[LeilaM]

Originally Posted by christinek

no i posted here to get help...so dont worry about it


im 18 150lb at 5'7

ive been on a diet for over a year i used to be 200lb at 5'7 but i feel as if ive plateau'd for over 6 months....

im doing one scoop of muscle milk so its 16 each serving (protein) 175 cals 9grams of fat and 4.5 carbs and 1 sugar

my whey protein is 24 each serving (protein) 120 cals 1.5 grams fat 3 carbs 1 sugar

my goal is to tone up and burn fat... for the cardio i dont run but i do the..not sure what its called but its like the stair master i do intervals of 3 min at 2-3 and then 1 min of 15 it keeps my heart rate at a good level and its not where im totally exausted....

weights i use 15lbs and just do more reps than weight...

PS: thank you for actually looking over my meal plan... i just need a stable meal plan


and i eat the egg whites not yolk and fat free cottage cheese and sugar free jello cups

thanks again....

up that weight, you'll see faster results, I swear it.

[LeilaM]

Originally Posted by christinek

i bought bread that said 100% wheat (the best i could find) and it was the only one that did not use high frutose corn syrup. For the muscle milk, i just thought that using 1 scoop wouldnt be that bad, but i guess i could just use it like once a day.

PorscheGal: i bought some all natural peanut butter (the organic b/c it had lot less sodium) and mixed it with my fat free cottage cheese, it was really really good! lately i cant fall asleep and i finally did at 3 in the morn, but by then i was really hungry so i took your advice and went to bed.

MEAL 1:
- this morning i had a half cup of brain cereal with less than half of a banana and fat free milk with a small omelette i made with the egg beaters. i added fat free cheese and the salsa on top (that i made last night - tomatoes, avacados (good fats?), cucumbers, cilantro, jalapenos, unions, lemon, lime.)

MEAL2:
- then i feel alseep again b/c i got 3 hours of sleep... i woke up and made a sanwich with the one slice of the fat free cheese, toasted it, then put lettuce, tomatoes, cucumbers, and unions low fat turkey sandwich meat with a little bit of the dijon mustard and it was amazing. better than subway~ and i think it has less fat than the subway one. i believe that mine has about 4 grams compared to 6-7 and it takes amazing~

SNACK:
- i also bought some low carb yogurt and i mix my bran cereal with it for a snack

MEAL3:
- and i think i'm going to have a shake before i go to the gymm.... (is muscle milk okay for times like this?)

MEAL4:
- and then a whey protein shake right after

MEAL5:
- then for dinner chicken breast & veggies

MEAL6:
- then... im not exactly sure what to do for the "before bed" snack.

maybe the fat free cottage cheese and pb?




these are some of the modifications..... im wondering if this is any better~

Whoah bread w/o corn syrup? WHATS THE BRAND? I've yet to find one here... So I just buy it uber high fiber instead (4g)

[christinek]

if you got a regular grocery store... even when i look at the "health bread" it all has high frutose corn syrup~ i know for sure that one was frang... cant think of the others...... pretty much out of the whole isle at wal-mart i found 1 w//o it

[aikoVK]

what's wrong with having a wheat sandwich at subway? :O!

[sportyhp]

Originally Posted by aikoVK

what's wrong with having a wheat sandwich at subway? :O!

to me, it doesn't seem wrong, but those sandwiches are high in sodium and i dont think just b/c it says wheat bread that it is 100% whole grain. id rather make a huge, fresh sandwich at home w/ fresh deli turkey, etc.

[Shoshona]

Not sure if Safeway carries it, but 'Healthy Way' makes bread that is sprouted grain and no corn syrup...