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Tman22
08-27-2005, 10:41 AM
Meal 1 (7:15 am)

cup oats
1 scoop IDS whey
1 Banana
1 Tbsp All natural peanut butter
cup cottage cheese

Omega 3 Fish Oil 1000mg

571 calories, 45g protein, 60g carbs, 9.5g fat/ 1.25 being saturated

Meal 2 (9:15 am)

2 scoops IDS whey
Green beans
1 serving Whole wheat pasta

Flaxseed oil 1000mg

520 calories, 53g protein, 60g carbs, 3g fat/ 0 saturated

Meal 3 (12:15 pm)

1 cup oats
1 scoop IDS whey
1 cheese stick
1 tbsp All natural peanut butter

Omega 3 Fish oil 1000mg

584 calories, 42g protein, 60g carbs, 14g fat/ 3.75 saturated

Meal 4 (3:15pm)

1 can tuna
3 cups lettuce
2 slices whole wheat
1 tbsp all natural peanut butter

Flaxseed oil 1000mg

410 calories, 43g protein, 30g carbs, 8g fat/ 1.25 saturated



Meal 5 (6:15 pm)

1 chicken breast
2 red potatoes
2 cups mix veggies

Omega 3 fish oils 1000mg

570 calories, 52g protein, 74g carbs, 3g fat/ 0 saturated

Meal 6 (9:15 pm)

12 egg whites
2 yolks
6 green olives (just for the extra 30 calories to hit 3000)

Multi vitamin
Omega 3 fish oil 1000mg

345 calories, 52g protein, 2 carbs, 9g fat/2.5 saturated


Totals

3000 calories, 287g protein, 286 carbs, 46.5g fat/ 11.75 saturated

On workout days I'll eat more fats prior to workout and 2 cups of oats after, opposed to only 1, of course with protein as well.

What's good and bad about eating like this? I'm 170lb looking to gain for a month or so before cutting back down to 170...any advice? Is this the right approach? I'll be posting my workout soon...any recommendations for a workout plan/diet would be greatly appreciated. Thanks, I have 2 pics in my gallery.

beerman_420
08-27-2005, 01:27 PM
nice job i dont see anything wrong with it..

RipStone
08-27-2005, 02:35 PM
Meal 1 (7:15 am)

cup oats
1 scoop IDS whey
1 Banana
1 Tbsp All natural peanut butter
cup cottage cheese

Omega 3 Fish Oil 1000mg

571 calories, 45g protein, 60g carbs, 9.5g fat/ 1.25 being saturated

Meal 2 (9:15 am)

2 scoops IDS whey
Green beans
1 serving Whole wheat pasta

Flaxseed oil 1000mg

520 calories, 53g protein, 60g carbs, 3g fat/ 0 saturated

Meal 3 (12:15 pm)

1 cup oats
1 scoop IDS whey
1 cheese stick
1 tbsp All natural peanut butter

Omega 3 Fish oil 1000mg

584 calories, 42g protein, 60g carbs, 14g fat/ 3.75 saturated

Meal 4 (3:15pm)

1 can tuna
3 cups lettuce
2 slices whole wheat
1 tbsp all natural peanut butter

Flaxseed oil 1000mg

410 calories, 43g protein, 30g carbs, 8g fat/ 1.25 saturated



Meal 5 (6:15 pm)

1 chicken breast
2 red potatoes
2 cups mix veggies

Omega 3 fish oils 1000mg

570 calories, 52g protein, 74g carbs, 3g fat/ 0 saturated

Meal 6 (9:15 pm)

12 egg whites
2 yolks
6 green olives (just for the extra 30 calories to hit 3000)

Multi vitamin
Omega 3 fish oil 1000mg

345 calories, 52g protein, 2 carbs, 9g fat/2.5 saturated


Totals

3000 calories, 287g protein, 286 carbs, 46.5g fat/ 11.75 saturated

On workout days I'll eat more fats prior to workout and 2 cups of oats after, opposed to only 1, of course with protein as well.

What's good and bad about eating like this? I'm 170lb looking to gain for a month or so before cutting back down to 170...any advice? Is this the right approach? I'll be posting my workout soon...any recommendations for a workout plan/diet would be greatly appreciated. Thanks, I have 2 pics in my gallery.

The total for fats seem a little low IMO. Also, you seem to be having a lot of protein just from whey...try to add more variety in your protein sources.

Tman22
08-27-2005, 03:50 PM
Thanks for your comments!

Whats an acceptable fat count for a day? What % of the daily value of protein should come from whey?

RipStone
08-27-2005, 06:15 PM
Thanks for your comments!

Whats an acceptable fat count for a day? What % of the daily value of protein should come from whey?

20-30% od your daily calories should come from fats.

Ideally, use whey only to "supplement" your protein intake. When possible, eat whole foods protein sources. The only time you really need whey is after you workout(along with a carb source). There is no set number per se, just remember to stick to whole foods most of the ti,e

Tman22
08-27-2005, 06:49 PM
I mainly like to use the whey with oatmeal to offset the plain taste...I will continue to use PB however, 1tbps really isnt enough flavoring. What would you recommend adding in addition?

RipStone
08-28-2005, 04:58 AM
I mainly like to use the whey with oatmeal to offset the plain taste...I will continue to use PB however, 1tbps really isnt enough flavoring. What would you recommend adding in addition?

IMO keep the whey at breakfast as whey digestes quickly which is good to have in the morning so your body comes out of a catobolic state. Instead, for meal 2 have a protein source that will digest a little slower like any animal protein(chickem, tuna, etc).

Tman22
08-28-2005, 07:05 AM
Ha, dang I looked over your reply 5 mins to late...I just finished breakfast and it was as follows:

6 egg whites
cup cottage cheese
2 yolks
1tbps All Natural PB
1 cup oats
1 banana

1000mg fish oil

RipStone
08-28-2005, 08:02 AM
Ha, dang I looked over your reply 5 mins to late...I just finished breakfast and it was as follows:

6 egg whites
cup cottage cheese
2 yolks
1tbps All Natural PB
1 cup oats
1 banana

1000mg fish oil

Egg whites also digest very quickly and are a great breakfast good. Either way you are good IMO.

Tman22
08-28-2005, 10:06 AM
Awesome...thanks for the help!

Tman22
08-28-2005, 02:47 PM
Meal 1 (9:00 am)

6 egg whites
cup cottage cheese
2 yolks
1tbps All Natural PB
1 cup oats
1 banana

1000mg fish oil
Multi vitamin

763 calories / 230 from fat, 45g protein, 86g carbs, 27g fat

Meal 2 (12:00pm)

2 slice whole wheat
1 can tuna
10 olives
1 cheese stick
2 tbsp light mayo

1000mg flaxseed oil

500 calories / 165 from fat, 44.5g protein, 26g carbs, 19g fat


Meal 3 (2:00 pm)

avocado
1 medium tomato
3 cups baby spinach salad
cup raspberries
1 chicken breast
2 tbsp free ranch
1 tbsp extra virgin olive oil

1000mg omega 3 fish oil

730 calories/ 277.5 from fat, 45g protein, 59.5g carbs, 31.5g fat

Meal 4 (5:00 pm)

1 chicken breast
2 red potatoes
2 cups mix veggies
28 almonds

Flaxseed oil 1000 mg

730 calories/ 165 from fat, 58g protein, 79g carbs, 19g fat

Meal 5 (8:00 pm)

2 scoops whey
1 slice whole wheat

Omega 3 fish Oils 1000mg

290 calories/ 20 from fat, 22g protein, 19g carbs, 2g fat


Meal 6 (10:00 pm)

1 cup Cottage cheese
2 tbsp All Natural PB

Multi Vitamin

370 calories/ 150 from fat, 34g protein, 16g carbs, 16g fat

Totals

3383 calories/ 1007.5 from fat, 248.5g protein, 285.5 carbs, 114.5g fat

RipStone
08-28-2005, 02:51 PM
IMO lose the ranch dressing and mayo...empty calories. Everything else looks great though. Also, when are your pre and post workout meals?

Tman22
08-28-2005, 06:06 PM
Alright out with the mayo and ranch....what can I put on my salads? This is meal for off days.

Pre-workout

I workout 45 mins - 1hr after breakfast so my current meal 1 should be ok for a pre workout meal right? After my workouts im going to have 1 to 2 cups of oats and 2 scoops of whey protein and natty pb....sound good?

RipStone
08-28-2005, 06:16 PM
Alright out with the mayo and ranch....what can I put on my salads? This is meal for off days.

Pre-workout

I workout 45 mins - 1hr after breakfast so my current meal 1 should be ok for a pre workout meal right? After my workouts im going to have 1 to 2 cups of oats and 2 scoops of whey protein and natty pb....sound good?

Instead of mayo or ranch dressing, use balsamic or red wine vinegar. The are almost calories free, taste great, and are also provide healty benifits.

Meal 1 looks fine for pre-wo. For post-wo, have the whey and oats, but skip the natural pb. You dont want fats after you lift.

Tman22
08-28-2005, 07:36 PM
Thanks...Good stuff! But you do want fats before lifting right?

RipStone
08-29-2005, 04:31 AM
Thanks...Good stuff! But you do want fats before lifting right?

Some people will say no, but IMO fats help provide sustained energy for lifting and wont intefer with digestion post-workout.

Tman22
08-29-2005, 05:43 AM
Thats what I've been reading as well... Thanks for all your help!