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theSCHICK
07-13-2003, 06:19 PM
I have been weightlifting for many years. This whole time I never very much attention to my nutrition. Recently I figured out that I was only getting around 2500-3000 calories a day. I have been trying to figure out a diet that would allow me to get around 3500-4000 calories a day.

Please look over my meal plan below. I really would like suggestions. I thought the fish oil would add a lot of calories, but according the the label, it didn't have very much cals/fat. It does have 180 EPA, 120 DHA per softgel.

I was trying to keep it around 40% carbs/40% protein/20% fat, but it seems that it maybe too much protein...let me know what you all think!



Cals Fat Carb Prot

7:30
4 extra lg. eggs ---- 320 - 20 - 4 - 28
1tbsp olive oil ------ 120 - 14 - 0 - 0
2 fishoil softgels --- 20 - 2 - 0 - 0
2 wwbread --------- 200 - 2 - 40 - 8
2 c milk -------------- 160 - 0 - 22- 16
=======================================
820 - 38 - 66 - 52 - Total

10:00
1 scoop protein ---- 110 - 2 - 2 - 22
1/2 c. oats -------- 150 - 2.5 - 27 - 5
1 c milk ----------- 80- 0 - 11 - 8
=======================================
340 - 4.5 - 40 - 35 - Total


12:00
2 ww bread --------- 157 - 3 - 30 - 6
1 can tuna ----------- 150 - 1 - 0 - 33
1tbsp pickle relish -- 20 - 0 - 5 - 0
2 fishoil softgels ---- 20 - 2 - 0 - 0
=======================================
347 - 6 - 35 - 39 Total

2:30
1 chckn breast ----- 180 - 3.7 - 0 - 34
2 ww bread --------- 157 - 3 - 30 - 6
=======================================
200 - 2 - 40 - 42 Total

4:00
1 scoop protein ---- 110 - 2 - 2 - 22
1/3 c. oats -------- 100 - 2 - 18 - 3
1 c milk ----------- 80- 0 - 11 - 8
=======================================
290 - 4 - 31 - 33 - Total

6:45
1 scoops protein --- 110 - 2- 2- 22
1 tbsp honey ------- 60 - 0 - 17 - 0
4g creatine -------- 0 - 0 - 0 - 0
mix w/water ------ 0 - 0 - 0 - 0
=======================================
170 - 2 - 19 - 22 Total

8:00
Dinner ------------- ? - ? - ? - ?
2 fishoil softgels - 20 - 2 - 0 - 0
=======================================
20 - 2 - 0 - 0 Total

10:00
Protein bar -------- 437 - 21 - 36 - 32
2 c milk ----------- 160 - 0 - 22 - 16
=======================================
597 - 21 - 58 - 48 Total

GRAND TOTAL:
Calories: 2964
FAT: 83.2
Carbs: 289
Protein: 271

GhettoSmurf
07-13-2003, 06:25 PM
6:45
2 scoops protein --- 220 - 4 - 4 - 44
1 tbsp honey ------- 60 - 0 - 17 - 0
4g creatine -------- 0 - 0 - 0 - 0
2 c milk ----------- 160 - 0 - 22 - 16
=======================================
440 - 4 - 43 - 60 Total

is this your post-workout meal?

theSCHICK
07-13-2003, 06:39 PM
Yes, sorry I should have explained...the 4:00 is prework and the 6:30 is post.

I know I should put some dextrose instead of the honey, but I don't have any.

Ironman8
07-13-2003, 06:51 PM
It would be ideal to get some glucose product to post-workout if you don't have malto. Glucose is needed to refill your liver glycogen (if I'm correct).

GhettoSmurf
07-13-2003, 08:04 PM
Originally posted by Ironman8
It would be ideal to get some glucose product to post-workout if you don't have malto. Glucose is needed to refill your liver glycogen (if I'm correct).

muscle glycogen, not liver glycogen

bradley
07-14-2003, 02:48 AM
Originally posted by theSCHICK
I was trying to keep it around 40% carbs/40% protein/20% fat, but it seems that it maybe too much protein...let me know what you all think!


Well write now you have your macros at roughly 36/33/31 but this number is off somewhat because some of your cals are not labeled correctly.

For example 4 extra large eggs will have more than 230 cals, 2 cups of milk will have more than 79 cals, etc. You might want to go back and double check the calorie content of your meals.

I would not worry about the macro ratios so much. As long as you are getting ~1g of protein per lb. of bw and ~25% of cals from fat you should be fine. You can then fill in the rest of your daily cals with carbs.

Food choices look good IMO, but I would probably decrease the amount of protein that you are eating and bump the carbs up.

I would mix the post workout shake with water instead of milk and add in more carbs. The one tablespoon of honey is fine but I would not add anymore, as honey is about half glucose half fructose I believe. You could add in dextrose, malto, or some other whole food source of carbs in addition to your current shake.

bradley
07-14-2003, 02:55 AM
Originally posted by Ironman8
It would be ideal to get some glucose product to post-workout if you don't have malto. Glucose is needed to refill your liver glycogen (if I'm correct).

All carbohydrates will be broken down into monosaccharides before they can be used by the body. With that being said most all carbs contain glucose to some extent, although some more than others.

The monosaccharides galactose and fructose will preferentially refill liver glycogen over muscle glycogen.

bradley
07-14-2003, 02:59 AM
Originally posted by GhettoSmurf


muscle glycogen, not liver glycogen

Well actually glucose can refill both liver glycogen and muscle glycogen:)

theSCHICK
07-14-2003, 11:33 AM
For example 4 extra large eggs will have more than 230 cals, 2 cups of milk will have more than 79 cals, etc. You might want to go back and double check the calorie content of your meals.

Yep, fixed the typo...and the milk I drink is skim, so it only has 80 cals per cup.


I would probably decrease the amount of protein that you are eating and bump the carbs up.

I decreased the some protein, and I'll try to figure where else to throw some carbs. Also changed the post workout shake to have water.

Bradley - do you know why the fish oil label says that it has 0 fat? That doesn't make much sense to me, I thought it was all fat.

theSCHICK
07-14-2003, 02:38 PM
Okay...did a little more modifing...
Trying to lower the fat because its percentage was a little high

Now I am around: 25/39/36 - fat/carb/prot.

The addition of dinner will get me to my calorie goal, and I will try to keep it lower in fat.

bradley
07-14-2003, 05:02 PM
Originally posted by theSCHICK
Bradley - do you know why the fish oil label says that it has 0 fat? That doesn't make much sense to me, I thought it was all fat.

You are correct in that fish oil is just that oil, which is pure fat. What brand are you using?

bradley
07-14-2003, 05:04 PM
What type of protein bar are you eating that contains 21g of fat?

theSCHICK
07-14-2003, 06:38 PM
What brand are you using?
I wasn't exactly choosey on this...I went to WalMart and this was the only brand they were carrying: Spring Valley, which I think is a walmart brand.

Well, maybe that makes sense...each capsule is just 1000mg, which is 1 gram...that makes sense that each capsule is only 1 gram of fat.


What type of protein bar are you eating that contains 21g of fat?
My homemade version, made with the following:
12 scoops of protein
14 tbsp on natty PB
1 cup Oats
1 cup Honey

Its the natty pb that gives all the fat. I cut this up into 12 bars, giving about 437 cals, 21 fat, 36 carbs, 32 protein.

I thought about going less PB, but I don't know if it is a good idea to replace that missing amount with honey...

bradley
07-15-2003, 02:19 AM
Originally posted by theSCHICK
My homemade version, made with the following:
12 scoops of protein
14 tbsp on natty PB
1 cup Oats
1 cup Honey

Its the natty pb that gives all the fat. I cut this up into 12 bars, giving about 437 cals, 21 fat, 36 carbs, 32 protein.

I thought about going less PB, but I don't know if it is a good idea to replace that missing amount with honey...

I would decrease the amount of fat that you have in the bars, and it might be better to try another recipe. I believe there are some recipes in the recipe forum and the thread below also has a couple of recipes toward the bottom of the thread. Might be worth a try:)

http://www.wannabebigforums.com/showthread.php?s=&threadid=34007

theSCHICK
07-15-2003, 10:24 AM
Just wanted to say 'THANKS' to everyone who have helped me on this thread, Bradley, your knowledge is outstanding!

I will look at a new recipe as soon as this current batch of bars is gone.