Need help on a 6 meal plan

[ninjazx14]

Ok i need some advice on what to eat for my 6 meal plan. i dont have one right now and im going to the store to buy what i need tomorrow.
im 6'4 300lbs 26% body fat.
Im going to the army in 2-3 months so i need to be in shape.

I got to the gym 2 hours a day. i do 1 hour of cardio a day. I mix it up with doing the elliptical bike and stairs.

im not trying to cut im trying to lose weight but gain muscle. im going to gnc(If there open) tomorrow can you guys let me now what to get also.

Also how much and what should i eat in my 6 meals?

my goal is going into the army at around 250-270 and 20ish BF

[bodybuilder1107]

you need to get your bmr and work out a diet on lower calories bodybuilding.com has calculators and a ton of nutrition articles try the diet forum on here also bud

[ninjazx14]

You have a BMR of 2777.8

[Kale]

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat

From the cutting Sticky

[T_Own]

i just posted in your diet forum thread, check it out and post back. i need somethin to do

[T_Own]

kale, that looks a lot like the diet from the sticky =p

[Kale]

kale, that looks a lot like the diet from the sticky =p

thats what is says at the bottom of the post dude

[T_Own]

lol i didn't read that far

[ninjazx14]

Meal 1:
Lean Protein, 1/2 cup oatmeal K what can i eat for lean protein. should i go get some flank steaks and also how much lean protein

Meal 2:
Protein shake/Lean Protein (2 tbsp flax what is flax and what protein shake should i eat.

Meal 3:
Veggies, Lean Protein any kinda veggie?? also what lean protein agian? also how should i cook it on the grill?

Workout

Meal 4:
PWO Nutrition what is pwo nutrition.

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal. what veggies? my choice how much and same thing what lean protein

Meal 6:
Shake with Flax how big of protein shake should i have and how much flax.

[bodybuilder1107]

breakfast eggwhites with small protein shake=fast protein for starved muscles due to night and eggwhites to carry you to next meal protein sources=lean chicken breast9BOIL THEM),cottage cheese,steak,tuna,salmon,ground turkey, carbs for cutting should be brown rice, oatmeal,wheat bread, sweet potato,veggies(broccoli,salad)

pwo=right after workout =protein shake with bcaa and carbs(carb slam)

bedtime slow night time protein shake

[bodybuilder1107]

hope this helps it took me anhour im typing in the dark lol

[T_Own]

probably 2 tablespoons flax at meal six. i'm pretty sure its flaxseed oil? pretty common anywhere.

i don't know about you, but i don't eat much steak with my oatmeal.. for breakfast. maybe egg whites? not sure, but they're good for you

vegetables, vary them. nothing canned, all fresh. the less cooking, the more minerals retained. for the third meal you could go with some grilled chicken or something, but 8-10 oz

pwo = post work out

for protein, i'd suggest ON (optimum nutrition) its higher quality protein than a lot of stuff, and comes in many flavors. how big? one scoop, maybe two for pwo. 24g per scoop so you don't need a ton.

[T_Own]

yeah for real.. i tilt my laptop down so the screen lights up the keys whenever i'm typing

if you go with salad, add more than just lettuce, and get romaine, not iceberg. little things like tomatoes, some carrots, peppers (green, orange, red, and yellow [all add something else]) and DO NOT use a lot of dressing. maybe even vinaigrette or ev olive oil (some decent fats) instead of ranch or other high cal choices. even light ranch isn't good for you

[bodybuilder1107]

balsamic vinegar for dressing bro, tangy but good

[ninjazx14]

ok how does this sound.


Meal 1:
3 egg whites, 1/2 cup oatmeal

Meal 2:
Protein shake/8oz Chicken breast (2 tbsp flax

Meal 3:
salad no dressing, 8oz Chicken breast

Workout

Meal 4:
PWO Nutrition (give me suggestions for this idk)

Meal 5:
Broccoli , Steak or chicken, 1/2 cup rice or oatmeal.<--- anything else beside rice or oatmeal?

Meal 6:
Shake with Flax

[ninjazx14]

or like a sandwitch with turkey and wheat bread instead of chicken

[Amorphic]

to the diet forum bro.

[bodybuilder1107]

meal 1 needs more protein=more egg whites try like 6 egg whitewith 2 whole eggs and i usually have a samll shae to

for meal 2 have chicken with like 1/2 cup brown rice

pwo = shake with carb supp like carb slam

[T_Own]

if you want a bigger variety for carbs, look up things with a low GI (glycemic index) keeping it low spikes the sugar less and releases less insulin (less stored as fat)

[ninjazx14]

6 eggs seems like a lot.

[T_Own]

6 egg whites, only 2 yolks. if you've ever separated an egg you'll see there isn't much white in each one. the number might be high, but its not a lot of food

[ninjazx14]

oh ok. so what time should i eat each meal. im sorry for all these questions im new to this and have never done a 6 meal plan.

[Amorphic]

6 eggs seems like a lot.

it isnt.

[T_Own]

usually every two hours or so. you might have to move stuff around depending on when you workout.

[ninjazx14]

i prefer working out at like 11pm or early morning


what if i wake up at like 6am go to the gym come home and eat? or should i eat before i go to the gym then do weights first and cardio second. cause you want to do cardio on a empty stomach right

[T_Own]

cardio on an empty stomach, or bcaa's (branch chained amino acids) and glutamine.
lifting you want to eat first, or your body will break down muscle for energy. thats why the protein is listed in the preworkout meal. honestly, i don't think either of those times are good, sometime after your first meal, or with time for a meal or two afterwards would be best.

[ninjazx14]

ok im messing around with the 6 meal plan ill post it in a bit.

[ninjazx14]

meal 6. the shake is that a protein shake?

[T_Own]

yes, no milk shakes on this diet

[ninjazx14]

8-9Am what ever time i wake up
Meal 1:
6 egg whites 2 egg yokes, 1/2 cup oatmeal

11-12ish
Meal 2:
1 scoop optimum nutrition protein shake/(2 tbsp flax)/ Wheat bread turkey sandwich

2pm
Meal 3:
salad no dressing, 8oz Chicken breast

4-6pm
Workout

6pm
Meal 4:
2 scoops optimum nutrition protein shake

8pm
Meal 5:
Veggie , protein(chicken,steak,hard boiled eggs), 1/2 cup rice or oatmeal or sweet potato.

10pm
Meal 6:
Shake with 2 tablespoons flax



so 3 of my meals will be a protein shake correct? with water.

[T_Own]

yeah.. post workout doesn't usually count as a meal technically..
water is best by far, even skim milk has sugars in it.
i don't know about hard boiled eggs, the yolks are high in fat and not much else. look for lean cuts of meat when shopping or it totally defeats the purpose. and no huge pieces either, i'd stick with 8-10 oz max per meal.

and you know with this it means no snacking in between. cheating is allowed very sparingly and even then has to be taken into consideration.

[ninjazx14]

ok so ill go shopping for the food tomorrow gmc will have optimum nutrition protein shake right.

also it is ok to have a shake right before bed? that wont pack any lbs on will it.


as long as i stick to this diet i will lose weight correct.

also what should i do at the gym. cardio first or cardio last. i do 1 hour of cardio. what kinda weight should i do? what is your procedure

[T_Own]

i lift first.. other people might not even do them at the same time. i don't really have a procedure, its just whatever i feel like doing.

if you do everything right you should lose fat but still gain some muscle (if you workout right)

taking protein before bed.. i would have thought it would be bad, but they suggest it. maybe wait a few hours til people are up.

i wouldn't get the ON from gnc. you can find it on many sites for a lot cheaper

[ninjazx14]

yeah im just going to get ON from there once unless the online places over night. im going to start this 6 meal plan sunday. i weight in and get another BF on monday for the army. so that will be my start.

[ninjazx14]

also should i be taking any vitamins and body cleanser pills?

[ninjazx14]

woah there is a lot of optimum nutrition protein shakes which flavor and which one is the best.

[T_Own]

multi vitamin probably? body cleanser..? don't even know what you mean

flavor is up to you. i'm getting the chocolate mint, but if you were mixing with water one of the fruit flavors might be better. i've only tried chocolate and strawberry so i don't know the best

[ninjazx14]

how is this
http://health-beauty.pricegrabber.co...duct/sv=title/

[ninjazx14]

idk my uncle takes a body cleanser thing. what vitamins and shake to you get? sorry for the questions i dont want to get the wrong stuff lol

[T_Own]

i'm pretty sure thats an older version of the protein

http://www.amazon.com/100%25-Whey-Pr...5165283&sr=8-1

vitamins is whatever. they're pretty much all the same. i get centrum performance but i don't pay for it. just get a good multi vitamin. they aren't hard to choose