PDA

View Full Version : Meal help!



Ronin
08-10-2005, 04:13 PM
Hi,

I need major help with my meals, no idea what i'm doing. This is what i had yesterday:



Ready Break - 144 cals, Protein 4.7, Carbs 23.4g, Fat 3.5g (sats 0.5g), Fibre 3.2g
Whey Protein - 106 cals, Protein 20.3g, Carbs 1.8g, Fats 1.9g (sats 1.3g)
Milk 500 ml - 250 cals, Protein 17.5g, Carbs 25g, Fat 8.5g (sats 5g)
Cherry Coke - 225 cals, Carbs 50
Bag of Brown Rice - 434 cals, Carb 91g, Fat 3.8g (sats 1.8g)
2 Chicken Breasts - 212 cals, Protein 48.0g, Fat 1.1g (sats 0.1g)
2 Handfuls of Broccoli - (no idea)
2x Pita ( no idea)
Kingsmill Wholemeal slices of bread x 2 - cals 208, Protein 9.4g, Carbs 35.4g, Fibre 3.2g
Can of Tuna - 113 cals, Protein 40.0g, Fat 0.5g (sats 0.1g)
1 gallon of water.

Now this isn't in order,i didn't eat a whole bag of rice at once and i know drinking the cherry coke was bad. This whole thing is just confusing me. I am 19 years old, 5'11, 190 pounds and i want to lose 25-30 pounds. I used to eat 1 meal (dinner) a day, maybe a snack and a ****load of Dr Pepper and it when i tracked it all for two weeks my average calories was 2400. So i need 2000 cals, correct? I think from looking over the posts from Built and others that i need 80g Fat, 160g protein and 190g carbs a day.

In conclusion to this badly written post, can someone help me out with the meals? I know i need 6 a day but organising meals that aren't boring, have a variety of foods and protein/carbs/fats is doing my head in. Suggestions for meals maybe?

Anyway i'm off to bed, i'll answer any questions when i wake up.

Ronin

P.S. i also want to start the wannabebig routine (1st one) in a couple of days) I'm a newbie to lifting.

Built
08-10-2005, 04:21 PM
The fat and the protein are minimums. The carbs are on a sliding scale.

I've got a sample meal plan posted in my sig, and you can look at "what a bodybuilder eats" for ideas.

Good luck!

Ronin
08-11-2005, 12:10 PM
Thanks Built, okay.

Meal 1
Wheatabix - Cals 128, Protein 4.2g, Carb 25.4g, Fat 1.0g (sats 0.2g) Fibre 3.9g
Milk 250ml - 125 Cals, Protein 8.7g, Carb 12.5g, Fat 4.2g(sats 2.5g)

Cals = 253 Cals, Protein 12.9g, Carb 37.9g, Fat 5.2g (sats 2.7g)

Meal 2
Bagel - Cals 230, Protein 9.5g, Carbs 45.2g, Fat 1.3g (sats 0.3g) (mono 0.2g) (poly 0.9mg), Fibre 1.9g
Tuna - Cals 113, Protein 40g, Fat 0.5g

Cals = 343 Cals, Protein 49.5g, Carbs 45.2g, Fat 1.8g

Meal 3
Protein Shake - Large Banana, Whey Protein, 250 Ml Milk,
Cals = 410, Protein 33.7, Carbs 55g, Fat 5.7g

Meal 4
Crazy Jack Organic Walnut Pieces 100g - Cals 573, Protein 25g, Carbs 19g, Fat 50g (sats 4.1g), Fibre 13g

Meal 5
1 Chicken breast - Cals 106, Protein 24g, Fat 1.1g (sats 0.1g)
Half a bag of rice - Cals 217, Protein 4.4g, Carb 45.5g, Fat 1.9g (sats 0.9g) Fibre 2.1g

Cals = 323, Protein 28.4g, Carb 45.5g, Fat 3g (sats 1g), Fibre 2.1g

Meal 6
No idea

So far all this comes out as Cals 1902, Protein 149.5g, Carbs 199.9g, Fats 61.3g

i have 98 cals left and i need more fats and a 6th meal. The Fats from the 4th meal are to be eaten throughout the day (4th meal onwards).
Anyone want to help me out with what the 6th meal could be and maybe help me out with changing this plan? I've been working on this for a bit and it's still laughing at me.

Ronin

Built
08-11-2005, 12:47 PM
Thanks Built, okay.

Meal 1
Wheatabix - Cals 128, Protein 4.2g, Carb 25.4g, Fat 1.0g (sats 0.2g) Fibre 3.9g
Milk 250ml - 125 Cals, Protein 8.7g, Carb 12.5g, Fat 4.2g(sats 2.5g)

Cals = 253 Cals, Protein 12.9g, Carb 37.9g, Fat 5.2g (sats 2.7g)
Not enough protein for breakfast. Toss in a half a dozen egg whites or a protein shake.




Meal 2
Bagel - Cals 230, Protein 9.5g, Carbs 45.2g, Fat 1.3g (sats 0.3g) (mono 0.2g) (poly 0.9mg), Fibre 1.9g
Tuna - Cals 113, Protein 40g, Fat 0.5g

Cals = 343 Cals, Protein 49.5g, Carbs 45.2g, Fat 1.8g

Meal 3
Protein Shake - Large Banana, Whey Protein, 250 Ml Milk,
Cals = 410, Protein 33.7, Carbs 55g, Fat 5.7g

Meal 4
Crazy Jack Organic Walnut Pieces 100g - Cals 573, Protein 25g, Carbs 19g, Fat 50g (sats 4.1g), Fibre 13g
Not sure what this is - a meal, or a fat portion…?



Meal 5
1 Chicken breast - Cals 106, Protein 24g, Fat 1.1g (sats 0.1g)
Half a bag of rice - Cals 217, Protein 4.4g, Carb 45.5g, Fat 1.9g (sats 0.9g) Fibre 2.1g

Cals = 323, Protein 28.4g, Carb 45.5g, Fat 3g (sats 1g), Fibre 2.1g

Meal 6
No idea

How about cottage cheese with half an apple and some natural peanut butter?


So far all this comes out as Cals 1902, Protein 149.5g, Carbs 199.9g, Fats 61.3g

i have 98 cals left and i need more fats and a 6th meal. The Fats from the 4th meal are to be eaten throughout the day (4th meal onwards).
Anyone want to help me out with what the 6th meal could be and maybe help me out with changing this plan? I've been working on this for a bit and it's still laughing at me.

Ronin

Just scrolling back here - you're 5'11, 190 lbs and you want to go down to 155-160 lbs? That's THIN! You're at a good weight now. Why would you want to lose so much weight?

If you're hell bent on sticking to such low calories, you might pull back a bit on your carbs and up the proteins and fats.

Oh, and do you ever eat vegetables? A big salad with half an avocado would get some veggies AND some good fats into you.

Ronin
08-11-2005, 01:10 PM
To be honest i know i'm 190 pounds only through a weight converter, i go by stones (13.8) so i have alot of fat on me that i want gone, then i want to build muscle. I want to lose 20 pounds for certain as being this fat makes me feel like ****.
Do you get the egg whites straight from the egg? Seems like a waste. I'll change the meals and repost it. oh yeah, i do eat broccolli, peas, carrots etc :angel:


Oh, and do you ever eat vegetables? A big salad with half an avocado would get some veggies AND some good fats into you.

Working out everything for the salad and veggies is doing my head in. I have a big headache because i stopped drinking all of those Dr peppers.

Built
08-11-2005, 01:13 PM
Build the muscle while you drop the fat. Seriously, I wouldn't try to lose that much weight if I were you - I'd be focussing on eating slightly below maintenance and lifting heavy. I think you'll be more satisfied with the result.

You can get packaged egg whites, or just separate whole eggs. I hard boil mine, toss all but one of the yolks.

Unreal
08-11-2005, 01:21 PM
Peas/Carrots and certain veggies can have a significant ammount of carbs/cals. Make sure you factor them in. I ate 200+ cals of green beans yesterday.

Ronin
08-11-2005, 01:28 PM
'd be focussing on eating slightly below maintenance and lifting heavy.

Would love too, one problem, i'm incredibly weak. i have had bad anxiety for 3 years which pretty much left me locked in my house for that time doing nothing, so i gained weight but not any strength. Now i'm better i want this weight gone, it's driving me crazy seeing how bad i look.

Peas/Carrots and certain veggies can have a significant ammount of carbs/cals. Make sure you factor them in. I ate 200+ cals of green beans yesterday.

Will do.

Ronin

Built
08-11-2005, 01:30 PM
The weight will go more quickly, and more of it will be fat, if you lift heavy while you do this.

Really.

I've done it.

Ronin
08-11-2005, 02:53 PM
A big salad with half an avocado would get some veggies AND some good fats into you.

What would make up this salad? and do you eat the skin of an avocado or just the inside? almost finished the meal list just need this sorted.

Ronin

Unreal
08-11-2005, 03:11 PM
Lettuce, cucumber, celery, tomatos, brocolli, spinach. Whatever you want.

You don't eat the skin of an avocado. Just the fatty meat. Mmmmm avocado.

Ronin
08-11-2005, 04:09 PM
Okay,

Meal 1
5 egg whites, 1 whole egg, wheatabix
Meal 2
Bagel with Tuna
Meal 3
Shake with banana, milk and whey protein
Meal 4
Broccoli, chicken breast and half a bag of instant brown rice
Meal 5
Avacado and some walnuts
Meal 6
half a cup of cottage cheese and a medium sized apple

Calories Eaten Today
source grams cals %total
Total: 2102
Fat: 69 623 31%
Sat: 13 121 6%
Poly: 20 178 9%
Mono: 26 234 11%
Carbs: 223 745 36%
Fiber: 36 0 0%
Protein: 169 675 33%
Alcohol: 0 0 0%

Pick it apart, i'll try again tomorrow. I cannot believe this is the most mentally exhausting thing i have had to do in 3 years. I thought this would be pretty easy.

Built
08-11-2005, 04:31 PM
Protein and fat are a little low.

I shoot for 1-1.5g protein per pound lbm, .5g fat per pound lbm as minimums.

Ronin
08-15-2005, 06:32 AM
I have had alot to do so i apologise for the late reply. This is one i just made up in the last half hour. It should fit all my needs for tomorrow and i'll change it so i can have beef and soups and all round tastier foods later on today.... what do you think?

Meal 1
5 egg whites and 1 full egg

Meal 2
Bagel and Tuna

Meal 3
Skimmed Milk, Banana, Whey Protein, Peanut Butter (2 table spoons)

Meal 4
Salad - Lettuce, Celery, Tomatoes, Tablespoon Oilive Oil

Meal 5
Two Chicken Breasts with some New York Buffalo Wings Sauce

Meal 6
Avocado (whole one) and Walnuts.

source grams cals %total
Total: 2140
Fat: 110 991 48%
Sat: 20 176 8%
Poly: 27 242 12%
Mono: 53 480 23%
Carbs: 133 395 19%
Fiber: 34 0 0%
Protein: 173 694 33%
Alcohol: 0 0 0%

Ronin
08-15-2005, 12:58 PM
bump....
:windup:

Built
08-15-2005, 01:10 PM
You've got a banana, a salad and an avocado in there - all good choices. Maybe some broccoli or green beans somewhere in there?

Otherwise, looks good.

Mmmm... avocado.... I've got that in my salad today. I love those things.

Ronin
08-15-2005, 04:37 PM
Thanks Built, I start weight training tomorrow so i am glad i finally got this sorted out. Thanks to Unreal also.

Unreal
08-15-2005, 04:44 PM
No problem. Now just have the motivation to stick to it.

The past few days I totally slacked, and now feel like crap. Ate chocolate cake, ice cream, candy, everything. Now today its been nothing but nitrean, chicken, salmon, and some veggies. Ohh well.

Ronin
08-15-2005, 05:05 PM
Built, in your cutting meal plan, on the days you don't do weights, your calories decrease, why is that? I can't believe i only just noticed.

Ronin

Built
08-15-2005, 05:14 PM
I cycle calories and carbs. I basically use the carbs to do this. I'm hungrier when I eat starchy carbs. I take advantage of the blunted hunger of the lower carb days to restrict calories a bit on those days.