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2005/10/08, 08:42 PM
Hi everybody. I am new to this website and find it very useful. I spent hours today to come up with a eating plan that would take me to the target amounts of componentgs recommended in this site. I found out that even with protein shakes and bards I pretty much have to eat every 2 hours, and I have to eat much more than I am used to. I guess that's why I do not gain weight easily. Could you, nutrition gurus out there, comment on the plan below? I would greatly appreciate it. Thanks!
Cal. Prot. Crbs Fats
Breakfast
2 eggs 150 12 2 10
Tuna 90 20 0 1
Cottage Chees 164 28 6 2
Veggies 25 2 5 0
Total 429 62 13 13
Morning Snack
1 apple 81 0 21 0
Raisins 500 4 129 1
1 Banana 109 1 28 0 Total 690 5 178 1
Lunch
2 slice bread 112 6 24 2
2 sl cheese 100 4 2 8
3 sl ham 145 21 2 1
2 lettuce 2 0 0 0
Peanut btr 380 16 30 24
Total 739 47 58 35
Afternoon Stanck
milk 2 cps 244 16 22 10
Protein powder 80 15 2 4
Carrots 31 1 7 0
walnuts 172 7 3 16 Total 527 39 34 30
Dinner
Spagetti 197 7 40 1
Souce 50 2 7 2
2 Poatos 440 10 100 0 Total 687 19 147 3
Evening Snack
Protein Bar 280 32 28 9
2 apples 160 0 41 0
Total 440 32 69 9
Grand Total 113 14 9 10
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2005/10/08, 08:46 PM
I am sorry , grand totals are:
Calories: 3512
Protein: 204
Carbs: 499
Fats: 91
the grand total amounts in the first post are the amounts necessary to reach the maximum amounts for my diet.
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2005/10/08, 09:50 PM
It's hard to take a stab at your question not knowing your goals. It would help people in responding if you'd fill out your profile and let folks know where you're starting from. I assume you're a male and trying to gain mass based on your nutrition profile.
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Mike
in Pensacola Now.
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2005/10/09, 02:51 AM
Many problems with your meal plan no matter what you are trying to do. For starters, your morning snack, and your dinner both have no protein. And ditch the bar, they suck for the most part. Your lunch is also inferior, most lunch meats are inferior proteins at best. I could go on, but that is a good place to start. The only thing that resembles an EFA is your peanut butter. No veggies at all.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/10/09, 03:58 PM
OK, I will change it to add more protein to morning snack and dinner. why is it recommended to through away the bun of a fast-food sandwich? Is this because carbs and fats should not be combined? I am confused...
If lunch meat is not good, then what meat should be used for a quick lunch sandwich?
I will add more veggies... thanks for pointing that out.
Protein bar is a quick way of getting protein, and is great with a cup of tea, since I have given up chocolate bars. Should I switch back to a chocolate bar, or there are other choices.
Lastly, what is EFA? Essential Fatty Acids? Where can I find more info?
wow. this is confusing... I thought I got it last time... but looks like there is much more to learn. Thanks for your help.
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2005/10/09, 05:13 PM
i think the idea behind the bun is that fast food breads are pretty much the lowest of the low.. white, refined carbohydrates that will shoot through your system in a flash. a better option is a whole grain choice, which will provide sustained energy. carbs and fats are fine to combine.. as long as they are the right ones.
in terms of lunch meats, look to tuna, chicken, lean beef, turkey, etc. like bb1 said, lunch meats aren't the best choice.. however if it is a must, look to deli cuts with low fat/sodium that are clean as possible (by this i mean little or no added preservatives, etc.)
dont switch to chocolate bars.. empty calories at its best. try to slowly cut down on carbs as you approach the end of the day.. look to a casein based protein (ie cottage cheese, milk, yogurt) nuts, or something of the sort for before bed time. protein bars are ok every once and awhile, but try to stick to natural, clean foods for the most part.
do a fitbuddy search for EFA's.. or im sure you could google it. basically, you want your fat intake centred around mono and polyunsaturated fats.. some saturated is ok, but trans are a definate no. hope some of this helps..
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2005/10/29, 06:47 PM
Ok, I did some more research and came up with the following sample daily diet. Do you think this will work?
About me: I am 31 y/o male, 150lb, 5'8", fast metabolism, workout 5 times a week (1 hour weight lifting, 25 min cardio); goal: gain muscle.
Breakfast
1 cup of oatmeal
calories - 150 kcals carbs - 27 g protein - 5 g fat - 3 g
Protein Shake with low fat milk
calories - 240 kcals carbs - 19 g protein - 25 g fat - 8 g
1 Apple
calories - 74 kcals carbs - 19 g protein - 0 g fat - 0 g
Mid-morning snack
1 Banana
calories - 138 kcals carbs - 35 g protein - 2 g fat - 1 g
0.3 cup walnuts
calories - 172 kcals carbs - 3 g protein - 7 g fat - 16 g
0.5 cup Raisins, seedless
calories - 248 kcals carbs - 65 g protein - 3 g fat - 0 g
1 cup Cheese, cottage, lowfat, 2% milkfat
calories - 203 kcals carbs - 8 g protein - 31 g fat - 4 g
Lunch
4 oz chicken breast
calories - 120 kcals carbs - 0 g protein - 20 g fat - 1 g
0.5 cup cherry Tomatoes
calories - 16 kcals carbs - 3 g protein - 1 g fat - 0 g
1 cup of Broccoli, raw
calories - 25 kcals carbs - 5 g protein - 3 g fat - 0 g
3 leaves Lettuce,
calories - 5 kcals carbs - 1 g protein - 0 g fat - 0 g
0.3 cup Onions, raw
calories - 13 kcals carbs - 3 g protein - 0 g fat - 0 g
1 table spoon Vegetable oil, canola
calories - 124 kcals carbs - 0 g protein - 0 g fat - 14 g
1 Potatoe
calories - 145 kcals carbs - 33 g protein - 4 g fat - 0 g
Mid Afternoon snack
24 baby Carrots
calories - 91 kcals carbs - 20 g protein - 2 g fat - 1 g
1 Nectarine
calories - 67 kcals carbs - 16 g protein - 1 g fat - 1 g
1 cup Yogurt, plain,
calories - 150 kcals carbs - 11 g protein - 9 g fat - 8 g
1 Banana
calories - 138 kcals carbs - 35 g protein - 2 g fat - 1 g
Dinner
2 servings of Beef soup
calories - 572 kcals carbs - 28 g protein - 50 g fat - 29 g
1 cup Rice, brown, long-grain, cooked
calories - 216 kcals carbs - 45 g protein - 5 g fat - 2 g
1 Cucumber, peeled, raw
calories - 14 kcals carbs - 3 g protein - 1 g fat - 0 g
1 slice ezekiel bread
calories - 80 kcals carbs - 14 g protein - 4 g fat - 0 g
Evening Snack
2 tbl spoon Peter Pan Reduced Fat Peanut Butter
calories - 180 kcals carbs - 19 g protein - 8 g fat - 11 g
1 slice ezekiel sprouted grain bread
calories - 80 kcals carbs - 14 g protein - 4 g fat - 0 g
1 Cliff Bar
calories - 240 kcals carbs - 45 g protein - 10 g fat - 4 g
Total : calories: 3651 kcal; protein: 200 g; carbs: 498 g; fats: 109 g
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