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frankm007
11-21-2001, 01:28 PM
n/m

Wizard
11-21-2001, 01:47 PM
Originally posted by frankm007
Daily Meal Planner for 180lbs (building muscle & shedding fat)
Total calories: 3420 calories; BMR = 19
6 meals a day: 570 calories per meal (8oz. of water each meal)
*
32% protein (weight x 1/*1.5): 270g, 1080 calories
53% carbs (weight x *2.5/3): 450g, 1800 calories
14% fat (weight x *0.3/0.4): 54g, 486 calories
*
Meal 1 - 8:00AM
1/2 cup post grape-nuts cereal (210 calories, 1g fat, 6g pro, 47g carbs)
1 box raisins (130 calories, 0g fat, 0g pro, 33g carbs)
2 cups fat-free milk (180 cals, 0g fat, 18g pro, 26g carbs)
1 tsp glutamine (4.5g) with 1/2 cup water
*
Meal 2 - 10:00AM
Pre Workout Shake
1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs)
1/4 cup prolab carbpro (110 cals, 0g fat, 0g pro, 27g carbs)
1 cup orange juice (110 cals, 0g fat, 2g pro, 26g carbs)
1 tsp flaxseed oil (41 cals, 4.6g fat, 0g pro, 0g carbs)
*
Train - 11:00AM
*
Meal 3 - 11:45AM
Post Workout Shake
1 1/2 scoops zero isopure whey (150 cals, 0g fat, 37.5g pro, 0g carbs)
1/2 cup prolab carbpro (220 cals, 0g fat, 0g pro, 55g carbs)
1 cup grape juice (170 cals, 0g fat, 0g pro, 42g carbs)
1 tsp creatine (5g)
1 tsp glutamine (4.5g) with 1/2 cup water
*
Meal 4 - 2:00PM
2 slices whole grain bread (220 cals, 3g fat, 8g pro, 40g carbs)
1 can tuna (80 cals, 0g fat, 18g pro, 0g carbs)
1 tbsp olive oil (120 cals, 14g fat, 0g pro, 0g carbs)
1 packet isopure (300 cals, 0g fat, 50g pro, 25g carbs)
Have only a teaspoon of olive oil because you consume many high GI carbs here.Eitherway,keep the 1tbsp of olive oil and drop the isopure.You can have a protein powder(low carbs) instead of it.

Meal 5 - 6:00PM
???
PB&B Shake
1/2 scoop zero isopure whey (50 cals, 0g fat, 12.5g pro, 0g carbs)
1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs)
1 medium banana (108 cals, 0.6g fat, 1.6g pro, 27.5g carbs)
2 tbsp peanut butter (200 cals, 16g fat, 7g pro, 7g carbs)
Have some oatmeal instead of the banana
*
Meal 6 - 9:00PM
2 thin sliced chicken breast (160 cals, 2g fat, 32g pro, 0g carbs)
1/2 cup fat free potato salad (100) cals, 1g fat, 0g pro, 22g carbs)
1/2 cup cottage cheese (80 cals, 1g fat, 14g pro, 4g carbs)
1 cup strawberries (43 calories, 1g fat, 1g pro, 10g carbs)
Drop the strawberries.
*
Bedtime - 11:00PM
*
TOTAL
Calories: 2922 (-498)
Fat: 43.2 (-10.8)
Protein: 241.6 (-28.4)
Carbs:*411.5 (-38.5)

this is a maintenance diet for 180lbs...