my daily meal plan...critique would be greatly appreciated

[OrangeNBlack]

my stats: 19yrs old 5"10 170lbs max bench:275 trying to get six pack for summer while still gaining size

please critique!!!


AM cardio
MEAL 1 : 3-4 eggs sunnyside up...two pieces wheat toast...glass of OJ....protien shake

Workout

MEAL 2 : Protien shake, large grilled chicken salad

go to work

MEAL 3: Protien Shake + either Tuna or Turkey Sandwich on Wheat bread...or sometimes 14oz of Prime Rib ( i work at a restraunt and sometimes get hooked up by the chefs)

home from work

MEAL 4: Protien shake, large grilled chicken salad

MEAL 5 : Protien shake before bed

[aikurushii]

I say eat more food close to their natural state like chicken, beef, etc.. don't rely too much on shakes.

[aikurushii]

Eat more complex carbs too:

Proteins
chicken breast
turkey breast
lean ground turkey
swordfish
orange roughy
haddock
salmon
tuna
crab
lobster
shrimp
top round steak
top sirloin steak
lean ground beef
buffalo
lean ham
egg whites or substitutes
trout
low-fat cottage cheese
wild-game meat


Carbohydrates
baked potato
sweet potato
yams
squash
pumpkin
steamed brown rice
steamed wild rice
whole grain pasta
oatmeal
barley
beans
kidney beans
corn
strawberries
melon
apple
orange
fat-free yogurt
whole-wheat bread
high-fiber cereal
rice cake
popcorn
tortilla
whole grains


Vegetables
broccoli
asparagus
lettuce
carrots
cauliflower
green beans
green peppers
mushrooms
spinach
tomato
peas
brussels sprouts
artichoke
cabbage
celery
zucchini
cucumber
onion


Fats
avocado
sunflower seeds
pumpkin seeds
cold-water fish
natural peanut butter
low-fat cheese


Fats to Avoid
butter
fried foods
mayonnaise
sweets
whole-fat dairy products

c/o:
http://the-personal-trainer.com/Mess...topic.php?t=91

[KryptoKnight]

Plus, I don't know if it is really possible to put on some mass and get a 6 pack at the same time. That's pretty tuff to do since what you seem to be doing is bulking. And I dunno about the cardio in the morning before you eat anything. It's been hours and hours since your body had food and you just wake up and start using some energy that isn't coming from food... That might hinder your gains a bit, I know it did when I did it.

[OrangeNBlack]

from the articles i've read and threads here on the board...ive gotten the impression that doing cardio first thing in the AM is best..

as long as u dont do anything over 20min or so your body will eat away at the ur fat before it will ur muscle...so as long as i keep it to low intensity cardio for approx. 20min...i think i should be ok

any comments???? greatly appreciated

[monkeydan]

Really doesn't matter. You will burn very minimal amounts of fat with 20 minutes of exercise, particularly at low intensities. It might make a slight difference if you are already very lean, but for most people cardio just helps to create a larger calorific deficit and therefore increase weight loss that way.

The fuel you burn for the other 23 hours and 40 minutes of the day is far more important.

Diet is the primary factor in weight loss. Resistance training will help maintain muscle. CV work will improve/maintain aerobic fitness (which is obviously good - everyone should do CV work for this reason) but it's generally an inefficient way of creating a calorific deficit.

EDIT: Forgot to mention your diet. No offence but it sucks. You need a heap of fresh fruit and veg, some lean meat and some carbs. In other words, a healthy balanced diet. Just make sure you're eating below maintenance calories. I don't know why people love their pills and powders so much, but really you just 'need' whey protein around your workout.

[Neil_I]

my stats: 19yrs old 5"10 170lbs max bench:275 trying to get six pack for summer while still gaining size

please critique!!!


AM cardio
MEAL 1 : 3-4 eggs sunnyside up...two pieces wheat toast...glass of OJ....protien shake

Workout

MEAL 2 : Protien shake, large grilled chicken salad

go to work

MEAL 3: Protien Shake + either Tuna or Turkey Sandwich on Wheat bread...or sometimes 14oz of Prime Rib ( i work at a restraunt and sometimes get hooked up by the chefs)

home from work

MEAL 4: Protien shake, large grilled chicken salad

MEAL 5 : Protien shake before bed

LOL.

Seriously dude, cut out the shakes and fill it in with real food.

Even if you have a couple of 'sandwich meals'it wll be infinitely better than shakes.

Breakfast is reasonable, go for two whole eggs and five or six whites. Add in another two slices of toast.
Or substitute for 100g oats.

Meal Two: Have chicken sandwiches, or mix the chicken with Yams, Pasta or Rice, then have the Salad too.

And with meals three and four.

Meal five: try to consume a slower digesting protein. Most use cottage cheese.
Don't get ripped off buying Caesin shake.

You need to re-evaluate. Shakes are supplements, remember this. They are not a substitute for real food. If you stop spending all your money on shakes, you'll have more for real food and some left over.
Trust me, I used to spend around $50 a week at one point on Whey + Maltodextrin gainer shakes. What a waste! Didn't do much for me either.
Soon as I went the Whey & Oats road for shakes (one a day, two on workout days) and spent money on food, I was getting more & better calories and had money left over.
Do it.

[OrangeNBlack]

thanks...appreciate the feedback