Eating Plan Change

[Rich8888]

I am interested in changing my eating program. My goal is to gain 15 lbs of lean muscle and reduce overall B/F. I am 174lbs and about 12% b/f. I am looking for a program to count caloric intake, protein, carbs and fat %'s. I also want to make sure that I am balancing protein, carbs and fat at the right times of the day.

My current eating program looks something like this:

7:00 am
6-8 egg whites with sauteed broccli, onions, mushrooms
1.5 cups dry oatmeal and other whole grains (cooked and sweeted with 1 tsp brown sugar)
Coffee

9:30
8 oz grill chick breast
1 cup steam brown rice/barley mix

11:30
Myoplex deluxe with half rice milk and half water

Workout

2:00
8 oz.grilled chick
1 cup steam brown rice/barley mix

4:30
Myoplex deluxe with half rice milk and half water

6:00
8 oz of lean meat (fish, chick, beef)
green veggie
1 cup rice

8:30
1 scoop whey protein w/half rice milk and half water

10:00
1 scoop whey protein w/half rice milk and half water

I have been on this program for 1 year. I have gained a total of 6 keepable pounds and reduced b/f by 10%

During the past 12 weeks I have been cheating in between with simple carb type snacks, cookie, muffin, etc. This is killing me. I have an unsatisable sweet tooth!

On this program I am having trouble maintaining my gains, and I am putting on more body fat than I would like.

My goal is to get serious and begin to really pack on some quality muscle with the proper balance of p/c/c.

All suggestions welcomed

Richie

[Rich8888]

come on dudes

[BIG TEXAN]

7:00 am
6-8 egg whites 2 yolks with sauteed broccli, onions, mushrooms
1/2 cup dry oatmeal with 1 spoon brown sugar
2 whole wheat toast w/ natural peanut butter

9:30
8 oz grill chick breast
1/2 cup steam brown rice/barley mix
2/3 - 1 cup broccli or green beans

11:30
1 can tuna or turkey breast mixed with salad

Workout

PWO SHAKE (40g protein/ 70g dextrose)

2:00
8 oz.grilled chick
1 cup steam brown rice/barley mix

4:30
8 oz. grilled chicken
1/2 cup rice

6:30
8 oz of lean meat (fish, chick, beef)
green veggie


9:00

1 can tuna mixed with salad or egg white omellete

10:00
Bedtime shake (20-25g protein w/ flax or 1 spoonfull natural peanutbutter)

[Rich8888]

need more ideas...comeon now ya'll

[Rich8888]

bump\

[nuke]

Bump for Rich.......

[usualsuspect]

Originally posted by BIG TEXAN
7:00 am
6-8 egg whites 2 yolks with sauteed broccli, onions, mushrooms
1/2 cup dry oatmeal with 1 spoon brown sugar
2 whole wheat toast w/ natural peanut butter

9:30
8 oz grill chick breast
1/2 cup steam brown rice/barley mix
2/3 - 1 cup broccli or green beans

11:30
1 can tuna or turkey breast mixed with salad

Workout

PWO SHAKE (40g <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a>/ 70g dextrose)

2:00
8 oz.grilled chick
1 cup steam brown rice/barley mix

4:30
8 oz. grilled chicken
1/2 cup rice

6:30
8 oz of lean meat (fish, chick, beef)
green veggie


9:00

1 can tuna mixed with salad or egg white omellete

10:00
Bedtime shake (20-25g <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a> w/ flax or 1 spoonfull natural peanutbutter)

Looks good with a few changes/additions:
Meal#1 Drop the nattty pb. avoid carbs and fat together. Replace the brown SUGAR with a scoop of protein mix.

Meal#2 Drop the rice for a spoon of flax.

Add the 1/2 cup of rice from meal #2 to your PPWO meal. Go with a cup and a half of rice in that "window of opportuntiy."

Other then that everything looks A-ok...Just keep trying to stay away from the sweets, maybe have 2-3 cheat meals during the week to help with the snack cravings.
Peace,

~US~

[redrock]

In order to lose the bodyfat and gain lean mass at the same time, you're going to have to stagger your calories day by day. Figure out your BMR and what you'll do is something like this.

Let's say your BMR is 2000k/cal per day.

Monday - 1700k/cal
Tuesday - 1700k/cal
Wednesday - 2300k/cal
Thursday - 2300k/cal
Friday - 2000k/cal
Saturday - 2000k/cal
Sunday - 2000k/cal

Repeat on monday. You will be "cutting" and "bulking" thoughout the week. This is the only way to lose fat and gain muscle and the same time. Be patient, it takes a while. REDROCK

[Rich8888]

Need more suggestions bros at least bump me up

[nuke]

bump

[BIG TEXAN]

HEy Rich! BUMP!