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2004/08/30, 10:44 AM
i always struggle to work out meals in a day to give me what i need, and since im gonna start full throttle again after getting a little slack due to stress and work i need to get a good meal plan going when i start sixth for college next week. what i need is
-protein 220g
-carbs 520g
-fat 100g
-cal 3700
if anyone could help it would be appreciated, i know it sounds dumb, but i cant work it out, i always fall short on one thing and overdo something else. i have no allergies, and id eat anything if that helps at all. i would eat up to six meals, and start protein supplementing if that is the easiest way. any feedback would be truely appreciated, thankyou, love adam.
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guns dont kill people, rappers do
call the police, woo woo woo.
stay dumb, you know it makes no sense.
This site is best viewed on a monitor connected to a computer.
A.D.F.
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2004/08/30, 12:02 PM
for me it helps to sort of pln a meal that gives me what i need using the nutritional tracker. if you aren't using it, i'd say to give it a try. i thought that i was eating fine until one day i typed in everything and noticed that I wasn't exactly counting every bit. i knew that I needed more protein, but thought that I would have to use supplements (I only need 150 grams). Turns out I don't need the supplements, but what I did need to do was watch the fat intake. I was getting around 35-40 grams and am supposed to be limited to 24.
By typing in all the foods that I like to eat and adding in ones that are good for me (cottage cheese etc) it helps me plan my day. For example if I eat things that aren't as good for me for breakfast and I don't get more than 5 grams of protein, I know that I'll have to make up for it later in the day. I'll play around with things before lunch and might decide to eat a cup of cottage cheese in addition to my "normal" rice and lean meat meal. This way I am not planning things in stone and I have the room to make changes during the day. I just have to be aware that I can't eat too many calories too early in the day (as it is I try to divy them up so that I eat more in the mid afternoon than any other time.
you might want to look into fat supplements. Since I don't have to worry about getting enough of anything except protein (the carbs just find their way in hehe) I am not too well versed in the art of good fats. All I know is essential fatty acids are needed, but I rely on my lean fish to give me that (which might not be the most efficient way- oh well).
Even though I can't help too much I'd just say it would be best to play with the nutrition tracker and get a sense of what works for you and what doesn't. I just had to play around for a few weeks to determine what seems to work for me. We are all so individual that it can be hard to make someone else's diet be good for your preferences and needs. Although I'd agree that you'd probably have to use supplements for the protein and fat.
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2004/08/30, 03:17 PM
thanks alot. i was just really struggling, ill try out nutrition tracker, and probably post on how it turns out, thanks again.
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guns dont kill people, rappers do
call the police, woo woo woo.
stay dumb, you know it makes no sense.
This site is best viewed on a monitor connected to a computer.
A.D.F.
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2004/08/31, 11:09 AM
Adam -
I would break it down something like this :
Breakfast 37g protein from egg whites and some protein powder (mix the protein powder into your bowl of oatmeal)
130g cho, oatmeal and maybe some raisins
16g fat from 1 egg yolk and an EFA supplement.
morning meal #2 36g protein, from chicken breast or tuna fish
65g cho from brown rice and vegetables
tbsp EFA or olive oil (around 14-16g fat)
meal 3 same as meal 2, or a protein shake with CHO added, or Oatmeal, tbsp EFA
Meal4 or PWO, 42g pro, lean red meat
130g cho oats or brown rice, sweet potato, veggies
16g fat EFA or olive oil (OR PWO Shake, which should be protein and carogain and dextrose, there is a formula somewhere for the right ratios)
Meal 5
36g pro from fish or chicken
65g CHO from brown rice or sweet poatato and veggies
tbsp falx, EFA or olive oil
Meal six - protein shake, veggies, EFAs
You need to figure out the amounts of your protein and opats, etc now to fit into those meals, but I can't do everything for you....
PS thats a lot of food!
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"Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth."
Brian Johnston, The Power of The Champions
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2004/09/01, 07:16 AM
oh dear, i need to get a better job to pay for all that. thanks asimmer, i love you for that, i cant believe you wrote all that for me, thanks again. its gonna take me a while to get into eating that much, at the moment i eat bowl oats,2 apples, litre of milk at breakfast, four piece of whole meal granery bread sandwich stuffed with waht i can get in it at lunch, poached eggs on whole grain toast mid afternoon, and then usually as much as i can eat of anything at dinner, and then fruit and milk till bedtime. thanks again
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guns dont kill people, rappers do
call the police, woo woo woo.
stay dumb, you know it makes no sense.
This site is best viewed on a monitor connected to a computer.
A.D.F.
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2004/09/16, 03:38 PM
it impossible to eat this since i went to college, im going down again.
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guns dont kill people, rappers do
call the police, woo woo woo.
stay dumb, you know it makes no sense.
This site is best viewed on a monitor connected to a computer.
comment in my damn profile already.
A.D.F.
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2005/02/07, 04:24 PM
I only weigh 98lbs and i love to eat. My problem is that I am limited to: 1523 calories, 245 carbs, 98 protiens, and only 18.6 of fat. Im trying to use the nutritional tracker but after breakfast, snack, and lunch (all fairly healthy choices) I am at my limits. Can anyone help me come up with a daily meal plan to meat my requiremnts?:love:
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2005/02/07, 09:25 PM
profile*
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2005/02/07, 09:24 PM
i see from your proinle thgat your goal is to lose weight in order to gain those love handles back.
how are you eating? what your meal plan right now?
if you starv with what you doing right now, add some more food, dont be afraid to do so; but watch out for your weight. add only clean food.
nice goal by the way
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