View Full Version : My meal plan sucks...need help
08-09-2005, 06:51 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
08-09-2005, 06:54 PM
add vegies to your diet!
last meal you can have some cottage cheese with fruit some natty pb!
08-09-2005, 07:15 PM
Thanks...btw, what does everyone think of this guys plan?
08-09-2005, 07:29 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:
Does this help?
08-09-2005, 07:47 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.
08-09-2005, 07:49 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.
08-09-2005, 07:51 PM
08-09-2005, 07:53 PM
I quote it so often, I've tossed it in my sig.
08-09-2005, 08:07 PM
sounds good built...for some reason theres that human mentality that fats= bad...i need to escape that
08-09-2005, 08:14 PM
Yes, well, when I got over that, my body responded very, very favourably.
08-09-2005, 08:44 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.
08-10-2005, 12:13 AM
Well, drop your carbs and increase your fats. Simple.
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