PDA

View Full Version : My meal plan sucks...need help



Joker32
08-09-2005, 05:51 PM
Before i post my updated plan, im 6'2 and weigh 185 pounds. Should i take in around 185 grams of protein a day? If im taking in around 220 or so, is that overkill? Some sources say maximum= 0.9 per pound of bodyweight. Im thinking that 2 myoplex deluxe shakes a day is overkill, since im having too many bowel movements recently...im trying to get 2000-2200 cals a day right now for cutting...i think im gonna lose the protein bars as well

Morning- Kashi cereal with skim milk, cup of skim milk (29 g protein, 300 cals, 1 g fat)

Lunch- Turkey on wheat, cup of skim milk(27 g protein, 300 cals, 2.5 g fat)

Post workout afternoon- Myoplex deluxe(52 g protein, 340 cals, 5 g fat)

Dinner- Salmon, egg whites, 2 cups skim milk(43 g protein, 320 cals, 4 g fat)

Meal 5- 2 scoops whey in water(40 g protein- 240 cals, 4 g fat)

Now as far as my 6th late night meal, should i throw some fats in? How about some peanut butter on bread or a microwave chimichanga, i dont know...

basically i know ive got too little fat, im having a helluva time balancing out all the calories, protein, fat, etc....eh ive had enough

getfit
08-09-2005, 05:54 PM
add vegies to your diet!

fats!

last meal you can have some cottage cheese with fruit some natty pb!

Joker32
08-09-2005, 06:15 PM
Thanks...btw, what does everyone think of this guys plan?

http://www.teenbodybuilding.com/locke18.htm

Built
08-09-2005, 06:29 PM
2000 cals, 271.5g carb, 204.0g protein, 31.5g fat

Okay, well, protein is fine, fats are WAAAAY too low.

I'd take some of the cals from the carbs and slip 'em into the fats - aim for at least a half a gram of fat per pound LBM. If you are to assume you have about 160 lbs LBM, that would mean at least 80g fat and at least 160g protein. Higher is fine for both, just don't go lower.

(There's evidence that test production is optimized when fats are at least 0.5g/lb LBM)

So, at 2200 cals, this could mean:

160g protein
80g fat
210g carb

Or

240g protein
96g fat
94g carbohydrate

Or

200g protein
88g fat
152g carb

Or...


Does this help?

ReelBigFish
08-09-2005, 06:47 PM
hey Built, do you have any refrences about fats on effects on hormones? I've searched the internet many times, but haven't found any. I'm not trying to bash you, I would really like to have them to read, so I can optimize my test. production.

Built
08-09-2005, 06:49 PM
Hey, no problem. I was just being lazy and not citing my sources.

I first read about it here: http://ruggedmag.com/index.php?type=Article&i=2&a=6

This is the journal reference:
Dorgan J, et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr 64(6): 850-855. 1996.

ReelBigFish
08-09-2005, 06:51 PM
thanx Built.

Built
08-09-2005, 06:53 PM
I quote it so often, I've tossed it in my sig.

Joker32
08-09-2005, 07:07 PM
sounds good built...for some reason theres that human mentality that fats= bad...i need to escape that

Built
08-09-2005, 07:14 PM
Yes, well, when I got over that, my body responded very, very favourably.

Unreal
08-09-2005, 07:44 PM
I have trouble getting my fats up there. Lately I've had to add a TBS of olive oil or something to my salad just to get some fat, but its hard for me to get 85g of fat and still maintain a low cal diet. I normally get 50-55g a day. :(

Here is my fitday for today and I guess I need to go hit the natty PB jar. Not to mention I did 45 minutes of cardio today.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=nvisokey

Built
08-09-2005, 11:13 PM
Well, drop your carbs and increase your fats. Simple.