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Bear914
05-17-2011, 09:06 AM
Hi, I recently lost over 60pounds and think its time to focus on building some muscle. I read over a few threads and learned how to calculate protein,carb,fat intake but lack the knowledge of putting some meals together that fit these needs. I was wondering if any member had some extra time they could fill in some meals. In the notes below there are times where I will be using protein shakes and fish oil pills so take that into consideration with the meal.

Here is the protein and fish oil I am going to be using so you can calculate:

-Optimum Nutrition 100% Whey Gold Standard

-Optimum Nutrition 100% Casein Protein

-GNC Triple Strength Fish Oil



6'1
205(Might loose a few more lbs which I will have to re-do the math at a later date)
21 yrs old
40/40/20

1) Calculated calories needed

-Calories = 3348

2) Calculate protein (40% of calories)

-Protein = 3348 x 0.40 = 1340 cals / 4 = 335 g of protein

3) Calculate carbohydrates (40%of calories)

-Carbohydrates = 3348 x 0.40 = 1340 cals / 4 = 335 g of carbs

4) Calculate fats (20% of calories)

-Fat 3348 x 0.2 = 670 cals / 9 = 75 g of fat
---------------------------------------------------------------
Break all this down in 5 meals:
-Grams of protein per meal = 335 / 5 = 67 g
-Grams of carbs per meal = 335 / 4 = 84g
-Grams of fat per meal = 75 / 4 = 18g

Meal space:
8:00 am - Meal 1 (Breakfast): 67 g of protein, 84 g of complex carbs, 18 g of fat
-
-
-
-
-
12:00 pm - Meal 2 (Lunch): 67 g of protein, 84 g of complex carbs, 18 g of fat
-
-
-
-
-
5:00 pm - Meal 3 (Supper & pre-workout meal): 67 g of protein (whey protein), 84 g of complex carbs, 18 g of fat (2 3 fish oil pills included)
-
-
-
-
-
6:30 pm - 7:30 pm: Workout (2 Scoops of ModernBCAA in a water bottle)

7:30 pm - Meal 4 (Post-workout Nutrition): 67 g of protein (whey protein), 84 g of simple carbs
-
-
-
-
-
11:00 PM - Meal 5 (Pre-bed Nutrition): 67 g of protein (casein protein), 18 g of fat
-
-
-
-
-

MelodyMaker
05-17-2011, 09:08 AM
You may want to start by reading the stickies. It will probably save you some money on supplements.


Edit: missed the part where you said you read the stickies. Read them again, because meal timing is irrelevant. Macronutrient levels and calories are the important things to worry about.

VincentiT
05-17-2011, 09:08 AM
Ughhhh

andrerox80
05-17-2011, 09:08 AM
Hi, I recently lost over 60pounds and think its time to focus on building some muscle. I read over a few threads and learned how to calculate protein,carb,fat intake but lack the knowledge of putting some meals together that fit these needs. I was wondering if any member had some extra time they could fill in some meals. In the notes below there are times where I will be using protein shakes and fish oil pills so take that into consideration with the meal.

Here is the protein and fish oil I am going to be using so you can calculate:

-Optimum Nutrition 100% Whey Gold Standard

-Optimum Nutrition 100% Casein Protein

-GNC Triple Strength Fish Oil



6'1
205(Might loose a few more lbs which I will have to re-do the math at a later date)
21 yrs old
40/40/20

1) Calculated calories needed

-Calories = 3348

2) Calculate protein (40% of calories)

-Protein = 3348 x 0.40 = 1340 cals / 4 = 335 g of protein

3) Calculate carbohydrates (40%of calories)

-Carbohydrates = 3348 x 0.40 = 1340 cals / 4 = 335 g of carbs

4) Calculate fats (20% of calories)

-Fat 3348 x 0.2 = 670 cals / 9 = 75 g of fat
---------------------------------------------------------------
Break all this down in 5 meals:
-Grams of protein per meal = 335 / 5 = 67 g
-Grams of carbs per meal = 335 / 4 = 84g
-Grams of fat per meal = 75 / 4 = 18g

Meal space:
8:00 am - Meal 1 (Breakfast): 67 g of protein, 84 g of complex carbs, 18 g of fat
-
-
-
-
-
12:00 pm - Meal 2 (Lunch): 67 g of protein, 84 g of complex carbs, 18 g of fat
-
-
-
-
-
5:00 pm - Meal 3 (Supper & pre-workout meal): 67 g of protein (whey protein), 84 g of complex carbs, 18 g of fat (2 3 fish oil pills included)
-
-
-
-
-
6:30 pm - 7:30 pm: Workout (2 Scoops of ModernBCAA in a water bottle)

7:30 pm - Meal 4 (Post-workout Nutrition): 67 g of protein (whey protein), 84 g of simple carbs
-
-
-
-
-
11:00 PM - Meal 5 (Pre-bed Nutrition): 67 g of protein (casein protein), 18 g of fat
-
-
-
-
-

read the sticky on calculating cals and macro's. percentages are useless, meal frequency doesn't matter, you just need to meet the macro's for the day, not per meal, fill it in w/ foods you like.

Shrederator
05-17-2011, 09:10 AM
Read nutrition labels, use an online calorie count website, etc.

Try to make a diet consisting of mostly whole, minimally processed foods.

If you are having trouble counting... try to keep track of your protein and fat for the day as well as total calories.

Bear914
05-17-2011, 09:35 AM
I am lost in the meal world, as you can tell since I was so over weight lol. Is it wise to use protein shakes to up my intake during the day and base my protein from meals off how much I receive from the shakes ?

I just lack nutrition knowledge so bad I figured maybe someone who has a similar meal plan could post up what they consume.

VincentiT
05-17-2011, 09:38 AM
This shi* right here bro.. read it!! I guarantee all your questions will be answered.

http://forum.bodybuilding.com/showthread.php?t=121703981

What's the point of having someone do it for you when you still won't understand it. Educate yourself. It's worth it.