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View Full Version : My meal plan evaluation? (Used fitday)



Kovalchuk71
01-23-2008, 03:49 PM
Hey guys, can you guys take a look at my meal plan and give me some opinions on it? I think I have a nice balanced plan there, and I am looking to take in around 3100-3200 cals a day. Any feedback would be greatly appreciated!
Thanks!
Chris

http://img.villagephotos.com/p/2004-6/753546/food.JPG

BBB
01-23-2008, 03:59 PM
You got something against meat?

From a macro stand point it's not terrible. You could do with some more protein and few carbs IMO.

Almost all your protein comes from shakes...which is alright, but I'd think that you'd want something a that digests a little bit more slowly.

Kovalchuk71
01-23-2008, 04:55 PM
You got something against meat?

From a macro stand point it's not terrible. You could do with some more protein and few carbs IMO.

Almost all your protein comes from shakes...which is alright, but I'd think that you'd want something a that digests a little bit more slowly.

No I am not against meat, I just put pasta in for now. Do you suggest I get rid of the pasta and add maybe some lean chicken or turkey instead. Is having beef ok? I really appreciate your reply, your suggestions are the ones I am looking for. Would adding some more protein and carbs make the macro a lot better? But overall, my plan looks pretty good?

BBB
01-23-2008, 05:08 PM
Well, that depends on your goals. How tall are you? How much to you weigh? What are your goals?

Kovalchuk71
01-23-2008, 05:19 PM
Well, that depends on your goals. How tall are you? How much to you weigh? What are your goals?

I am 5'8 145 lbs. I am looking to bulk and looking to put around 30 lbs of muscle on. I want to top out at around 175-180lbs. Is this reasonable?

BBB
01-23-2008, 05:26 PM
OK. So, I'd up the protein - say 1.5 grams per lb lean body mass. Your fats look okay, so the extra protein will come out of your carbs. Do you know what your maintenance calories are?

Kovalchuk71
01-23-2008, 05:35 PM
Yes they are around 2600/day

Do I have too many carbs? Someone on another board told me I did and I was worried about that.

Kovalchuk71
01-23-2008, 06:05 PM
Should I be aiming for the 40/40/20 ratio of carbs/protein/fats?

Built
01-23-2008, 06:07 PM
No. Not ratios. Macronutrient targets should be aimed at LBM

Minimums are 1g protein per pound LBM and half a gram of fat per pound LBM. Fibre > 25g, the rest of your calories to suit your comfort.

Notorious
01-23-2008, 06:08 PM
Just get at least .5g of fat per lb LBM and 1g of protein per lb LBM. Fill in the rest with whatever. On a bulk, it really doesn't matter (other than obviously staying away from trans fats, alcohol, etc).

Kovalchuk71
01-23-2008, 06:46 PM
How do I know what my lbm is? I have 13% body fat if that means anything

Built
01-23-2008, 09:12 PM
Your lean mass is the part of you that isn't fat.

That's right, there's MATH involved (NO!). ;)

Take 87% of your weight.

Kovalchuk71
01-23-2008, 10:32 PM
Your lean mass is the part of you that isn't fat.

That's right, there's MATH involved (NO!). ;)

Take 87% of your weight.

So 87% of 145 lbs is 126.15, and half of that is 63.075g's of fat a day? How many carbs am I looking at for my LBM??

Built
01-24-2008, 12:33 AM
You got it.

126g protein (or more, just don't go under)
63g fat (or more, just don't go under)
Carbs are whatever fits.

Kovalchuk71
01-24-2008, 08:01 AM
What do you mean "whatever fits" for carbs?

BBB
01-24-2008, 09:06 AM
She means adjust according to comfort levels.

Some of us are more comfortable eating more fat and protein and less carbs. Other people are more comfortable with another set up.
Do what works for YOU.

With all those calories to play with I'd still say 1.5 g protein per lbm...but 1 gram is the minimum.

Kovalchuk71
01-24-2008, 10:07 PM
Ok, I tweaked my plan a little, but I am stuck. I am going to be adding a chicken breast to my plan, but what can I add that has 700-800 calories and is low in carbs?

Kovalchuk71
01-25-2008, 07:15 AM
Anyone?

ddegroff
01-25-2008, 09:50 AM
I would just swap the carbs and protein. Meat is low in carbs high in protein.

For your stats I think your fine with the day you posted originally, IMO.

Kovalchuk71
01-25-2008, 08:35 PM
Ok, I was just worried about having way too many fats to get the extra cals.

Built
01-26-2008, 02:26 AM
Nothing wrong with padding calories through increased fat.

Enjoy your bulk. :)

eagle123
01-26-2008, 03:15 AM
You can go for more protein and rest you have a great chart

faithless
01-26-2008, 04:15 AM
do you need fats in your diet if you are cutting?

Built
01-26-2008, 10:56 AM
do you need fats in your diet if you are cutting?

Of course! You always need fats!

I try to keep my fat as high as possible while cutting.

faithless
01-27-2008, 05:07 AM
i don't suppose you wanna go more into that would you Built? s'okay if you don't. I just don't understand how drinking olive oil is suppose to 'help' you look cut and lean.

BBB
01-27-2008, 10:33 AM
Who said anything about drinking olive oil??

Follow the link in her siggy that says Mmmmmm Fat if you want to know why you NEED fats on a cut.

faithless
01-28-2008, 03:47 AM
i've read it before but i still don't quite get it.

is fat necessary for a cut especially or just necessary in general. is there a big consequence to not following the .5/lbm formula?