Thread: need help with mealplan
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05-23-2011, 08:48 AM #1
need help with mealplan
hey guys ive been reading about everything on these forums for a long time and have been trying to eat better and work out some but never made a layout for a meal and workout plan so im finally decided to do so and start it next monday and stick to it,im looking to drop my fat and keep the muscle i have then once get down to good size then bulk so let me tell yall about myself i am 23 years old 5'11" and 200lbs i would say bf% in higher 20%s not sure though right now i am a plumbing contractor and work very hard and physical for around 8 hours a day i race karts on the wknd and play softball cpl nights a week so i know my biggest downfall is i eat fast food all week long "try to eat subway/chickfila" but still not great lol,so this is my current day is wake up at 7 get ready be at the office at 8 eat breakfest "bologny sandwich or sausage biscuit" then 830 go to work and dont stop till around lunch then work till around 4-6 depends then go home work on go kart stuff eat dinner then have few brews witth the guys "ive stopped this during the week for 2 weeks now " then go home watch sum tv and go to sleep around 11.i have a microwave and a geaorge forman in my work truck so can prepare stuff on way to jobs i just need somebody to help me make a meal plan and workout plan around my scedule can do cardio in the mornin and weights at night.thanks alot fellas
also have a bottle of arr clen that would like to start as well two weeks on two off at the same time as diet
Last edited by pekoe; 05-23-2011 at 10:14 AM.
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05-23-2011, 09:47 AM #2
Welcome! and glad you are here. You came to the right place.
If you could please write out what you eat and what time of day in a list format this will help the gurus sort this out a bit better. That way when they review, they can write suggestions for you.
Good luck and kudos for posting a photo. You are ready to roll. One day at a time.Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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05-23-2011, 09:55 AM #3
thanks and yea theres definately alot of ppl here that know there stuff i did post what my normal day is but i eat different stuff thats not in now way good lol so that why id like to just start from scratch with one im open to most all foods.
8:00-bologny sandwich or sausage/egg biscuit
12:00-subway footlong turkey/ham/cheese and sweet tea
6:00-grilled chicken/green beans/mash potatoes
not same everyday and i know its terrible haha especially looking at it nowLast edited by pekoe; 05-23-2011 at 10:00 AM.
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05-23-2011, 10:02 AM #4
also have some arr clen that would like to start at same time,time to kill some fat!!!
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05-23-2011, 10:02 AM #5
Do you like pancakes? if so, I will post a great recipe which has worked for me and has helped me shed some pounds....
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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05-23-2011, 10:05 AM #6
yea sure anything helps thanks
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05-23-2011, 10:06 AM #7
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05-23-2011, 10:07 AM #8
Oat Pancakes:
1 cup oats
6 egg whites
1 cup fat free cottage cheese
splash of skim milk or water
Splenda all you want
nutmeg
drop of vanilla
Blend the oats in a blender until real powdery ( no water just dry )
and then add all the rest above and blend until a good consistency for a pancake
Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake
TOP with:
Sugar free syrup and blueberries or berry fruit of choice
and drop a bit of Greek yogurt to spread around the pancake
ENJOY!
MAKES 3 BIG PANCAKES! so good for 3 meals.Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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05-23-2011, 10:10 AM #9
sweet yea those pancakes sound good and yea thats what i want is the big gurus to get on here and tell me what i need to do and ill stick to it!
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05-23-2011, 10:15 AM #10Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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05-23-2011, 10:18 AM #11
yepp thats what i prefer is in the mornin as it wakes my a** up lol on a empty stomach and yea i know it can get harsh in here but all in good reasons so ill hold on haha
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05-23-2011, 10:25 AM #12
I can tell you this: Nobody here is going to make you a specialized diet since everyone has different needs and allergies and such. At this point? I would post up a diet you think you can do after reading some stickies and threads. Then they will review what your proposed plan is. And make sure the plan you have is something you WILL actually DO.
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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05-23-2011, 10:27 AM #13
ok i gotcha well ill work on that then
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05-23-2011, 11:43 AM #14
6:45-wake up take multivitamin,clen
7:00-30mins on treadmill
8:00-3 egg whites,cup of oatmeal,water
11:00-can of tuna in olive oil,few crackers,water
1:00-1 grilled chicken breast,cup of brown rice,butter beans,water
4:00-turkey burger,water
5:00-lift weights for hour
6:00-pwo shake
8:00-grilled chicken or sirloin salad with spinach leaves,few cottage cheese filled jalapenos,water
10:00-bed
ok critique thanks
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05-23-2011, 12:33 PM #15
What type of cardio? light walking or hard running? Makes a huge difference.
3 egg whites? That's about 12g protein, not gonna do much. Add alot more egg whites, a whole egg, and or a shake with this meal. What kind of oatmeal are you eating?
Drop the crackers and add some veggies
Make THIS your pre-workout meal. Use the carbs to fuel your workout
Make this your 1pm meal and add some veggies.
Consisting of??
Good last meal. You're gonna need to provide macros if we're gonna take this any further. Also, take a look at one of my diets below for some ideas of a balanced plan, as well as how we'd like to see your diet layed out in terms of format.
PROTEIN/CARBS/FAT/TOTAL CALORIES
MEAL 1 - PRE-WORKOUT
4:30am
Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40
TOTALS: 60/70/12.5/620
5:30am - WORKOUT, followed by 1 hour cardio
MEAL 2 - POST WORKOUT
7:30am
1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315
TOTAL: 60/60/11/600
MEAL 3
10:00am
6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20
TOTALS: 40/40/2/350
MEAL 4
1:00pm
4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15
TOTALS: 40/45/8/415
MEAL 5
4:00pm
3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50
TOTALS: 50/15/4/300
MEAL 6
7:00pm
6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45
TOTALS: 40/6/8/235
MEAL 7
10:00pm
1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180
TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)
DAILY TOTALS: 315/250/50/2700
46% protein, 37% carbs, 17% fat
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05-23-2011, 12:59 PM #16
ok thanks alot man i will try and get it right and post it again and be more specific one i get it right i can get food and post the macros for it not sure of off hand thanks again
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