Need Help with Meal Planning

[barnidge]

Hey, this is my proposed meal plan for cutting. My bmr is 12x220=2640. Please comment on it as you wish. The only change I make on training days is another whey shake post-workout. I really would like to get cut..please help!!!

meal#1
30Grams Whey Protein Shake

meal#2
6 egg whites 6oz turkey
1 large salad
1 apple
1 bagel w/cream cheese

meal#3(snack)
30Gram Whey/Casein Shake

meal#4
3oz turkey breast 5oz minced ham
1 large salad
1 cup cottage cheese
2tbsp Olive Oil

meal#5(snack 1 hour prior to bed)
30Gram Casein Shake

 

[diamonddiceclay]

cut out the bagel and apple,make your 1st meal real food,add alot more red meat and other real food

 

[da big thinker]

i would do something like this...

meal #1:

2 whole eggs + 5 egg whites
2 slices of multigrain toast
1.5 tbsp of natural peanut butter
1 cup of melon,apple,orange,pinneapple or grapefruit

meal#2

2 scoops of protein(approx 40g)
mix w/ water
30g cold oatmeal mixed in water

meal#3

8oz chicken,sirloin,fish filet,tuna,turkey,xtra lean ground beef
1 large salad mixed w/ 2 tbsp olive oil and some balsamic vinegar for taste

meal#4

2 scoops of protein(approx 40g)
mix w/ water

meal#5(pre-workout)

1/2 cup cottage cheese(light)
4 melba toast
1/2 banana

meal#6(post workout)

shake w/ 40g protein + 80g carbs
**note:immediatelly after workout

meal#7(1 hour after shake)

8 oz lean meat as stated on meal #3
large salad w/ 2 tbsp olive oil and balsamic vinegar for taste

notes: drink 2 gallons of water
multi-vitamin
5g l-glutamine pre and post workout as well as right b4 sleep
this diet works very well on a 4 day split along w/ 4-20 min cardio sessions/week.GOOD LUCK!
let me know if you have any questions...PEACE

 

[da big thinker]

PS:THIS PROGRAM IS BASED ON THE INFO YOU HAVE SUPPLIED VIA: PM MAIL...

 

[barnidge]

Thanks for your help. What do you mean about 4-day split on the diet? Is this for cutting even with the fructose from the fruit?

 

[barnidge]

I can only go to my University Cafeteria 2 times per day. I can get fruit, salad, meat...at that time. I do not have a refrigerator in my dorm room either so is their a way. to work this out?

 

[barnidge]

I can only go to my University Cafeteria 2 times per day. I can get fruit, salad, meat...at that time. I do not have a refrigerator in my dorm room either so is their a way. to work this out?

Also, what does the glutamine do for me?

 

[da big thinker]

*fruit consumption is minimal...don't worry about it for now...!
*l-glutamine will help increase oxygen levels while training and will aid w/ recuperation!!!
*let me get this str8t...you can only get to the caf 2 x day...?yikes///

 

[BigAndy69]

Big thinker beat me to it.

More calories for breakfest, you still have a lot of work to do on this diet. You can get cottage cheese at your salad bar, but it may be to high in fat.

Casein is your best friend...

 

[barnidge]

So what do you suggest? I have access to casein and whey powders and can purchase snack but have no refrigerator to store.

Please help!

 

[da big thinker]

WHAT IS AVAILABLE AT YOUR CAF???I'LL TRY AND HELP BUT STEAR ME IN THE RIGHT DIRECTION!!!

 

[barnidge]

K, since I am not sure what type of foods you think would help me best(i.e. carbs, fat, protein) Ill try to give you a good idea of what is available in my caf.

There is are eggs, bacon, sausage, oatmeal, cereal, fruit available in the morning.

For lunch and dinner they have a salad bar with minced ham and eggs, Pasta bar with soups, stir fry, cereal, fruit, sandwhiche area with turkey, ham, roastbeef and cheeses.

I hope this helps. Tell me what other info you might need.

 

[the_paradise_garage]

cut out the bagel and apple,make your 1st meal real food,add alot more red meat and other real food

I thought apples where real food???

 

[BigAndy69]

Well the only thing you can eat at you caf is oatmeal. Sorry man. I hope it's not the flavored prepackaged kind.

In my caf, I can get chicken breast and brown rice.

You are going to have to find a better alternative. Don't you have a fridge in your common room? Store cartons of egg whites, oatmeal, tuna, beans, olive oil, apples ...

 

[barnidge]

No fridge...I can get access to anything that is non-perishable. Andy, please help me out on this...I think we can come up with something great.

Thanks,
Peter

 

[BigAndy69]

Bro get ready to eat more tuna and beans with olive oil than you ever have in your life.
It will be extremely hard and you are going to have to be strong. It depends how badly you want it.

5 meals

2 of your meals have got to be cans of tuna.
1 casein shake before bed.

To bad you can't eat cottage cheese and egg whites.

 

[barnidge]

I can get cottage cheese from a nearby snack shop anytime but I dont know about the fat content. Oatmeal and Egg White I can get in the caf twice a day. I can also jack fruit or whatever from the caf to eat later. Please continue your help

 

[barnidge]

I am actually purchasing a mini fridge on eBay!!! So, Please make the diet as optimal as possible to cut.

Thanks bro

 

[bigpoppadrew]

I would eat more real food instead of shakes so often

 

[barnidge]

Here It Goes

C/P/F

Meal 1:

Whey Shake
Oatmeal(40 g of carbs)
Apple(20-25 g of carbs)
Cinnamon

60/25/5

Meal 2:

2 Slices Pumpernickel Bread(30-35 g of carbs, 5 g of p)
1 Can Tuna in Water(60 g protein, 5 g carbs)
1 Tablespoon reduced fat micacle whip(3 g of fat, 3 g of carbs)

40/70/5

Meal 3:

1 cup brown rice(40 g. of carbs, 5 g of p)
1 can Tuna(60 g protein, 5 g carbs)
Lemon Juice

45/70/5

Meal 4:

Banana(20 g. of carbs)
Casein Shake(25 g. protein)

20/25/3

Meal 5after training)

35 g. of Dextrose(sweet tarts)
Whey Shake

35/25/4

Meal 6:

Salad
4 egg white and 4 oz. turkey
2 tbsp olive oil

5/25/26

Meal 7:

Shrimp
Casein Shake

0/35/3

How does this sound? I think that this could definetly work out. On non-training days I would skip meal 5. I lift twice a week and do morning cardio 3 mornings a week.

 

[diamonddiceclay]

I'd cut out the lemon juice,apple for starters-fruit is not going to help you cut-the bagel and bread also =high carbs and the 1st meal of the day should be eating food not drinking a shake

 

[barnidge]

The new diet eliminates the bagel and the lemon juice is just 1 slice of a lemon..very minimal. The apple i think should be ok since it is low gi and is in the morning.

Comments?

 

[BigAndy69]

Looks pretty solid! You took that shrimp idea from the old 110reply thread, didn't you?

No dextrose, No dextrose, No dextrose.

I see some problems.

Meal 4: you need some aminos really fast in your blood before a workout, casein is the last protein you need.

Try 20g of whey pre workout and 20g post workout.

Eat 2-3 teaspoons of RAW honey preworkout (10-15g of carbs) Notice that I said raw honey, not the liquid kind.
Eat that banana post workout(even though some might disagree.) A 6 inch banana has 27g of carbs, so round it off at 30g. Eat a few soda crackers, the salted kind get 10 g from it.

You are underestimating how much fat is in everything. For example, meal 2, you list that the mayo has 3g of fat, and the total fat content of the meal is 5g.

A 300g can of tuna and two slices of bread have more than 2 g of fat!

Meal6: one tablespoon of oil is enough.(it has 14g of fat, btw)

 

[barnidge]

Thanks a lot Andy!!! Why no Dextrose? Blood_Drinker has a whole thread about how it was awesome after workouts since it was 150gi. Are you saying to eat soda crackers right after workout instead of sweet tarts? Could you modify my meal plan so that I can visually see what you are describing. This is very helpful.

All other Comments are welcome

 

[BigAndy69]

Dextrose is the last thing you would want to put in your body. This stuff is complete junk and this whole insulin spiking post workout is very overated. A Gi 0f 80 is enough to spike insulin anyway, 150 will just make you fat.


Meal 4pre workout)

2-3 teaspoons of RAW honey (10-15g of carbs)
20g Whey Shake

20/25/3

Meal 5(after training)

Banana(30 g. of carbs)
20g Whey Shake
Soda crackers(10g of carbs)

The crackers have a high sodium content(traps more water into the muscles post training), and a high GI. They are an ideal post workout food.

 

[BigAndy69]

Also postworkout you need the following things:

Adequate carb intake
sufficient electrolytes(sodium, potassium(bananas are great))
lots of water >1 liter
fast absorbing amino acids

 

[barnidge]

BigAndy:

Thanks a ton. This is going to be sweet. I just bought my fridge today!

How would this change on non-training days(what dont I eat in meals 4+5)?

If I decide to work out earlier one day can I switch meals 4+5 with 2+3 (Meal order:1,4,5,2,3,6,7)?

 

[barnidge]

Andy:

Here is the diet. I changed things around as you suggested. Would it be ok to eat meals 4 and 5 first thing in the day if I decide to train in the morning? Also, how long should I wait to train after eating meal 4? On non-training days can I just eat meal 3 twice in place 4 and 5?

Any other suggestions?



C/P/F

Meal 1:

Whey Shake
Oatmeal(40 g of carbs)
Apple(20-25 g of carbs)
Cinnamon

60/25/5

Meal 2:

2 Slices Pumpernickel Bread(30-35 g of carbs, 5 g of p)
1 Can Tuna in Water(6oz..32 g protein, 5 g carbs)
1 Tablespoon reduced fat micacle whip(3 g of fat, 3 g of carbs)

40/37/7

Meal 3:

1 cup brown rice(40 g. of carbs, 5 g of p)
1 can Tuna(32 g protein, 5 g carbs)
Lemon Juice

45/37/5

Meal 4:

2-3 Teaspoons Raw Honey(15 g. of carbs)
Casein Shake(25 g. protein)

15/25/3

Meal 5(after training)

Banana(30 g Carbs)
Whey Shake
Saltines(12 g carbs)

45/25/4

Meal 6:

Salad/Vegetables
4 egg white and 6 oz. turkey

15/30/5

Meal 7:

Shrimp
Casein Shake
1 Tablespoon Flax Oil

0/35/18

 

[barnidge]

220C/215/P/47F
Calories: 880/860/423
2163

I weigh 221 now.

 

[BigAndy69]

No, that's not enough calories. Your cans of tuna went from 60g of protein to 32g. Increase protein by at least 40-50g.

Meal 6: 60g of protein at least! 6oz of turkey has more than 30g(unless your eating deli cuts.).

Non training days: less carbs: no honey, 190g of carbs and replace half by protein(15g of protein).

Meal 4 is suppose to be a whey shake, not casein.

 

[barnidge]

I meant to put whey instead of casein on meal 4(typo)

Here it goes again:

C/P/F

Meal 1:

Whey Shake
Oatmeal(40 g of carbs)
Apple(20-25 g of carbs)
Cinnamon

60/25/5

Meal 2:

2 Slices Pumpernickel Bread(30-35 g of carbs, 5 g of p)
2 Cans Tuna in Water(6oz..64 g protein, 5 g carbs)
1 Tablespoon reduced fat micacle whip(3 g of fat, 3 g of carbs)

40/69/7

Meal 3:

1 cup brown rice(40 g. of carbs, 5 g of p)
1 can Tuna(32 g protein, 5 g carbs)
Lemon Juice

45/37/5

Meal 4:

2-3 Teaspoons Raw Honey(15 g. of carbs)
Whey Shake(25 g. protein)

15/25/3

Meal 5(after training)

Banana(30 g Carbs)
Whey Shake
Saltines(12 g carbs)

45/25/4

Meal 6:

Salad/Vegetables
4 egg white and 6 slices deli turkey

15/40/5

Meal 7:

Shrimp
Casein Shake
1 Tablespoon Flax Oil

0/35/18

I added another can of tuna and changed the protein count on meal 6. I think this should make up part of the difference.

On non-training days are you saying to just cut the honey and the banana. Perhaps I should replace either meal 4 or 5 with tuna???

Could you modify the diet so I could see training and non-training schedules...also will I put on water weight since I am switching from a keto diet?

Thanks for your patience

 

[BigAndy69]

Meal4 and 5 are basically one meal split into 2.

Eat the 40-50g of protein, with some low gi carbs.

And to answer your pm, it is possible to use creatine while dieting, and there is a specific way to use it but I forgot. Personally, I think it would be pointless.