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2004/05/15, 02:20 AM
Hey everyone,
First, the subject says it all. Gaining weight is a constant struggle of finding the right foods, and cooking and mixing them. Please help me to increase my protein intake without taking hours of time away from my family. Family time for me is very important since I work everyday from 0730 - 1600 and have been deployed out to sea to work 24 hours a day for months on end. I am 25 years old married with one child and one on the way. I currently weigh 172lbs (originally 135lbs). My goal is to break 200lbs. Here is my current meal plan.
Protein shake: 98g P (28 ounces)
2 scoops Pure Whey (46g P)
6 eggs (36g P)
16 ounces whole milk (16g P)
Protein shake 2: 37g P
1 scoop Pure Whey (23g P)
1 egg (6g P)
8 ounces whole milk (8g P)
0440: Protein shake 2
0500 - 0600: Resistance training (heavy)
0600: 50-75g Dextrose, 10-20g every 30 minutes until 150g consumed.
0630: 10 ounces of Protein Shake
0930: 3 scrambled eggs and 8 ounces milk (26g P)
1100: Chicken Quesadilla w/cheddar w/water (40g P)
1600: 10 ounces of Protein Shake
1900: 1/4lb meat w/veggies. Different everyday. Wife cooks dinner. Usually 30g P.
2200: 8 ounces Protein Shake then Zzzzzzzz.
This is what I call the lazy diet plan. I started out getting a lot more of other essentials, but ended up here. Any suggestions of other supplements and foods that I could bring into the diet without losing too much time putting it together every night?
Thank you in advance!
- Paul
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2004/05/15, 10:28 AM
Where are your fats? You have no EFA's. This will aid in many healthful ways, plus add a good amount of calories to your diet. Have at least 2 tbsp. of flax oil somewhere, prefferably toward evening time. Add in at an earlier time an ounce of walnuts.
Also, at 175lbs., you should be taking in approximately 87 gr. of dextrose and malto on a gain. I would suggest 43 gr. of dextrose, 43 of malto, and 43 gr.of protein. Mix this together, chug 1/2 of it immediately post workout, and then sip the rest for the remainder of an hour. Then at your 9:30 meal, I would make it more like 8:30, have a good protein, fats and fiber meal. Your insulin sensitivity will be bad now due to your post workout shake, and this is where a meal with fats in it would be good to restore insulin sensitivity also. Another of its good traits. Then I would make my next meal a quality lean protein, quality complex carb like any type of dry bean, black eyed peas, or a sweet potato for instance, with some fibrous veggies.
Between 1100 and 1600 is too long to go without protein. If you cannot "eat" a meal, at the very least have a MRP between there.
At your 11:00 meal I would suggest more protein.
Your pre workout protein shake has no good carbs for fuel. You need some "fuel". Drop the eggs in favor of a good complex carb like some oats with that protein would work well. I would not have it in whole milk here either, just water.
Your nightime shake I would suggest dropping the milk and add 2 tbsp. natural peanut butter and one tbsp. heavy cream. Using pure whey you need to slow digestion, and this will help plus add great taste and great calories.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/05/15, 10:37 AM
Awesome advice. I will take that to heart and work on my meal plan tonight. My wife and I are about to go grocery shopping, so I'll take this opportunity to get some of the things you mentioned. Thanks again bb1fit!
- Paul
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Quoting from bb1fit:
Where are your fats? You have no EFA's. This will aid in many healthful ways, plus add a good amount of calories to your diet. Have at least 2 tbsp. of flax oil somewhere, prefferably toward evening time. Add in at an earlier time an ounce of walnuts.
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2004/05/15, 01:50 PM
You mention complex carb. I do not know alot about what foods have what types of carbs. The type of beans I like are baked beans. Would these be ok as a complex carb? I was thinking about making this meal using either chicken or beef with baked beans, and green beans or brocoli.
Let me know and thanks again!
- Paul
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Quoting from bb1fit:
Then I would make my next meal a quality lean protein, quality complex carb like any type of dry bean, black eyed peas, or a sweet potato for instance, with some fibrous veggies.
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2004/05/25, 07:45 AM
oats are complex as is other grains and whole kernel/wheat/grain products. baked beans are more complex than a spoon of sugar or jam or dried fruit or sweets for example.
Complex is usually harder to absorb or slower release- steady on your insulin level etc... before a workout quick energy carbs could be a manafactured drink or food with honey, apples, banana etc.. slower would be oats, brocolli, cauliflower brown bread etc... for sustained energy release and sweets would be nutritionally naughty!!!
I don't see anything wrong with chicken/beef and beans and brocoli= the carbs are all quite slow- you might fancy an apple aswell or after the workout with something else...
yeh and bbfits right about efa's get some oily fish, nuts, seeds and have one handful every day at least.
bbfits grocery list is excellent(see fitbuddy search)..
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