View Full Version : I Need A Plan

04-04-2005, 06:13 PM
Can any1 help me out with a diet and lifting plan? This is what i thought of
Im just starting off i got the discipline part down of going and i like it and learned form.

Breakfast=Serving of oats/banana or strawberries/nf cottage cheese
Mid-Morning=fruit something like apple/orange /banana
Lunch= Turkey breast or Chicken breast or 6oz can tuna sandwich/wrap if sandwich 2 wholewheat slices if wrap its a whole wheat wrap
PostWO=pwo shake
Mid-Evening= chicken breast or turkey breast or 6oz can tuna w/ either whole wheat bread or some brown rice or pasta
Dinner=along lines of mid evening meal with protein shake

Is this good im just starting im 135lbs/6ft i guess i should bulk first then cut?

I need like a week plan of what to do lik Monday=back/bi's something like that

Plz correct me in anything I really need help=\

04-04-2005, 06:19 PM
135 lbs and 6 ft is pretty skinny, so i'm assuming you want to bulk.. there seems to be nothing to cut to show. Take your weight in lbs, multiply by 12 to find avg daily caloric intake. Then add 500-700 calories on top of that at first in order to put on some weight. See the sticky thread on top of this forum labeled "What a Bodybuilder Eats", and eat a LOT, and frequently.
Use fitday.com to log all of your food, and make sure you're eating the correct levels of carbs/fat/protein. (when you're bulking, they should be about 33%/33%/33%.)
As for workouts, many people here do different kinds of splits. For really great gains, WBB#1 works really well, so you might want to check that out.

04-04-2005, 06:23 PM
ok thx is the fitday thing free?

04-04-2005, 06:36 PM
do i put strenous work ?

04-30-2005, 11:24 PM
Well im 17 6 foot and i started off at 135 lbs and i am up to 145 in about 8 weeks. So here is what a diet for me looks like, if you want you could use it to.

Meal1: Breakfest 7:30
1 scoop of whey 110 calories, 1.5 grams of fat, 23 grams of protein, 3 carbs
1 cup skim milk 70 calories, 8 protein, 13 carbs
1/2cup cottage cheese 90 caloires, 16 grams of protein, 4 carbs, 1 gram of fat
Oatmeal 27 carbs, 5 grams of protein, 3 grams of fat,150 calories, 4 fiber
Shredded Wheat 15 carbs, .5 fat,70 calories

Total calories-490
Total Protein-54.5
Total Carbs-62
Total Fat-6

Meal2: Lunch 10:45
Tuna Fish 38 grams of protein, 180 calories, 2 fat
1 tbs peanut butter 90 calories, 7.5 grams of fat, 4 protein
Lite whole wheat bread 35 calories, 8 carbs

Total calories-305
Total Protein-42
Total Carbs-8
Total Fat-9.5

Meal3:Pre Workout meal 2:20
1lb. bag of strawberries 37 grams of carbs, 150 calories.
1 lite 85 yogurt 6 grams of protein, 13 carbs, 80 calories., 6 fiber
1 can of tuna 19 grams of protein, 90 calories, 1 grams fat
1 piece of salmon 15 grams of protein, 3.5 grams of fat,100 calories

Total calories-420
Total Protein-40
Total Carbs-50
Total Fat-4.5

Meal4:Post Workout meal 5:20
Dextrose crystals 2.5 tbs. 29 grams of carbs, 120 calories
Maltodextrin 1/4 cup 23 grams of carbs, 95 calories
2 scoops whey protein drink 46 grams of protein, 220 calories. 4 carbs, 3 grams of fat

Total calories-435
Total Protein-46
Total Carbs-56
Total Fat-3 gram

Meal5:Dinner 6:10
Egg beaters 42 grams of protein, 7 carbs, 210 calories
1/2 cup of oatmeal 3 grams of fat, 27 carbs, 5 grams of protein,150 calories, 4 fiber
1 can of sliced potatoes 32 carbs,150 calories, 5 fiber
1 piece shredded wheat 15 carbs, 70 calories, .5 fat

Total calories-580
Total Protein-47
Total Carbs-61
Total Fat-3.5

Meal6: 8:30
Salmon 3.5 grams of fat, 15 protein, 100 calories
Tuna Fish 1 gram of fat, 19 protein, 90 calories

Total Calories-190
Total Protein-34
Total Carbs-
Total Fat-4.5

Meal7:Before Bed
1 cup of cottage cheese 160 calories, 30 grams of protein, 8 carbs
1.5 tbs peanut butter 135 calories, 11 grams of fat, 4 protein

Total Calories-295
Total Protein-34
Total Carbs-8
Total Fat-11

Protein-297 grams
Carbs-258 grams
Fat-43 grams