Meal + Supplement Plan (Please look it over)

[Dmunny718]

It took me a good amount of time and research to put this plan together and so far i've been working on meeting my calorie requirements before beginning the supplements side of this.Keep in mind, i am 100% new to this. I did workout in the past but not like this, not so detailed. I'm 6ft 155lbs. I havent confirmed it but i'm pretty sure i'm below 10% body fat. My goal is 180lbs. I'm weight training 4 days a week (heavy lifts).
I still havent been able to reach my eating goals and have read everywhere that i shouldnt take some of the supplements in my plan below unless I eat enough, and drink enough water - so i'm holding out until i'm eating/counting my calories correctly which is a seperate topic within itself. Here it goes:


1 gallon of water a day + 10 servings of fruit & veggies a day.

Meal 1 6am (20-40g Whey)
600 Calories
67g carbs - 60g protein - 10g fat

Meal 2 830am (1g Fish Oil)
500 Calories
56g carbs - 50g protein - 8g fat

Meal 3 11:30am
500 Calories
56g carbs - 50g protein - 8g fat

Meal 4 2:30pm
500 Calories
56g carbs - 50g protein - 8g fat

Meal 5 or Pre Workout 4:00pm
Preworkout= (Fruit - 1 hour prior to workout, 20g Whey & 5g Creatine - 45 min prior, Superpump - 30 min prior)
500 Calories
63g carbs - 44g protein - 8g fat

During Workout - Purplewraath
After Workout 40g Whey, 10g Casein, 40-100g Fruit

Meal 6 6:30pm
500 Calories
63g carbs - 44g protein - 8g fat

Meal 7 9:00pm
500 Calories
38g carbs - 68g protein - 8g fat

Bedtime - 20-40g Casein
__________________________________________________ _
3600calories
405g of carbs 360g protein 60g of fat


Once i reach 180lbs i plan on bringin it down to 2800 to 3000 calories a day to maintain the weight. I may have to bring it down to 5 to 6 meals because i havent been able to reach 6 yet. Your input may really help.

[WonderPug]

Meal frequency is a function of personal preference, so it you enjoy eating 7 meals per day, it's fine, but there's no special benefit.

Your protein intake is wildly high, so I can't understand why you use so many protein supplements.

Your dietary fat intake is likely deficient.

Consuming casein before bed imparts no special benefit.

Basically, it looks like a supplement company designed your diet to help their bottom line, regardless of the impact on you.

To learn the basics about nutrition, please see:

http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=136691851

[layarph]

Read the stickies.

Meal frequency is largely irrelevant; you don't need to split your meals up like you have as it will have practically no benefit to your body composition.

Casein / slow digesting protein is not needed before bed; it will have no benefit to your body composition.

Pre/post workout nutrition is not necessary and preferential; it will have no real benefit to your body composition directly.

READ THE STICKIES

[Dmunny718]

Thats the model i created but in reality i've been eating more fats then in the model. I cant help it, but i keep it healthy. As for the protein intake, the idea was to balance it with my meals for example in meal 1 about 50% of those 60g of protein come from the whey. I'll be adjusting it down to 4-5 meals a day considering you just gave me that great news. All the time i spent on bodybuilding.com trying to come up with that plan i guess i got sucked into the hype of the casein before bed and the workout supplements. Anyways, does 405g of carbs 360g protein 60g of fat a day sound like an ideal balance to you??

[WonderPug]

Anyways, does 405g of carbs 360g protein 60g of fat a day sound like an ideal balance to you??

Shoot for 140 grams of protein per day and 70 grams of fat. Compose the remainder of your caloric intake from your preferred mix of carbs and additional protein and fat.

[layarph]

Shoot for 140 grams of protein per day and 70 grams of fat. Compose the remainder of your caloric intake from your preferred mix of carbs and additional protein and fat.

This is all you need.

And fit all this in whenever you prefer; ignore the sh*t on the supersite, bb magazines and other bro-friendly sources of information.

[Dmunny718]

Noted. I'll trash the meal plan i created. So, it really doesnt matter if i have more protein then carbs? theres so much contradicting info out there it leave me puzzled. I'm just trying to get solid numbers to strive for to reach my goal.

[WonderPug]

So, it really doesnt matter if i have more protein then carbs?

What matters is consuming enough protein, which in your case is 140 grams (which is most certainly enough). See: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/

theres so much contradicting info out there it leave me puzzled.

Try to avoid information coming from folks trying to see you supplements. Rely on journal published sources.