Desolate Carnage
 
Meal Plan Suggestions?
Views: 3513 | Replies: 11 | Started 8 years ago
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#883313 | Sun - May 4 2014 - 14:47:12
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This is a tentative idea of what I'd like to be consistent with for 12 weeks while lifting.

Any thoughts to this?

I am not looking for 100% perfection. Any consistency to my eating habits would be a miracle improvement over how I currently eat (or just don't eat). I will however get a food scale for accuracy. I will not be preparing things with shit like coconut oil, or withholding from using copious amounts of butter (sweet potatoes, eggs, etc.) in my cooking. So those will be "hidden calories".

Most of this will get prepared on one day for 3-4 days worth. I will have to swap some things around for excitement from week to week, I.E - fish for chicken.



Breakfast:
4-6 scrambled eggs (if workout day) with vegetables (onions, mushrooms, peppers)
do i need cheese??
can i use a wrap? the wraps i like @ the grocery store have a fuckton of calories and carbs
8oz of milk
fruit? banana?

Lunch:
2-4 cans of tuna salad (2 cans is already a lot, not sure i could eat 4)
would i need a starch after bread/wrap? because i will absolutely be eating it with either a wrap (see breakfast), bread, or with crackers
vegetables?? probably will skip

Protein Shake after workout on lifting days

Dinner:
chicken/fish (probably some pork too, i absolutely love how cheap pulled pork sandwiches are to make)
starch - sweet potato or rice most likely; if rice, it will be spiced up and not bland as fuck with vegetables and maybe eggs/meat fried rice style
vegetables
16oz milk

Bed:
casein shake with 8oz milk
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#883328 | Mon - May 5 2014 - 07:53:42
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est total cals? total prot, carb, fat?

I will do some math when I get home from work today and advise from there

in the meantime please post your current weight and est bf%
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#883357 | Tue - May 6 2014 - 10:25:28
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seems like a good place to start

other suggestions

put celery in tuna, gives it a crunch and easy way to add a vegetable. i put hot sauce and a little bit of mustard in mine
greek yogurt
bananas
sweet potatoes/broccoli with dinner

basically find stuff that you are actually going to make & actually will eat.
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#883366 | Tue - May 6 2014 - 17:23:12
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Breakfast:

4-6 scrambled eggs (if workout day) with vegetables (onions, mushrooms, peppers)
4x50g eggs - 24g prot, 18g fat
veg - 5-10g carb

do i need cheese??
30g cheese - 6g prot, 9g fat

can i use a wrap? the wraps i like @ the grocery store have a fuckton of calories and carbs
small 32g fajita wrap - 16g carb, 2g prot, 2g fat

8oz of milk
240mL skim milk - 12g carb, 8g prot

fruit? banana?
100g banana - 23g carb, 1g prot


Lunch:

2-4 cans of tuna salad (2 cans is already a lot, not sure i could eat 4)
2x112g cans of tuna - 48g prot, 2g fat

would i need a starch after bread/wrap? because i will absolutely be eating it with either a wrap (see breakfast), bread, or with crackers
vegetables?? probably will skip
yes

Protein Shake after workout on lifting days
33g prot scoop - 2g carb, 24g prot, 2g fat


Dinner:

chicken/fish (probably some pork too, i absolutely love how cheap pulled pork sandwiches are to make)
200g tilapia - 52g prot, 6g fat
250g chicken - 57g prot, 7g fat

starch - sweet potato or rice most likely; if rice, it will be spiced up and not bland as fuck with vegetables and maybe eggs/meat fried rice style
vegetables
100g rice - 28g carb, 3g prot

16oz milk
480mL skim milk - 24g carb, 16g prot

Bed:
casein shake with 8oz milk
16g carb, 32g prot, 2g fat


your total approx proposed cals & macros:
146g carb, 198g prot, 43g fat
1824 calories

sidenote:
just about jack shit for fiber (maybe 5g total here)

assessment:
carbs are way too low, you could work with at least another 100g of carbs
prot could come down by 20g or more
fat could go up by another 20g
fiber is nonexistent and would be needed @ about 10g per 100g carbs
this is a diet for a pigeon

suggestions:
the high amount of protein with each meal is good, and good for satiation, but overall could be about as low as your bodyweight (assuming you havent balooned up to a 200 lb fatshit)
carbs will fuel your training energy and recovery and are basically the best thing ever, so please increase them
fat also ok to increase via more cheese (or nuts, or bacon, or non skim milk), and probably will by 5-10g via cooking oil that i didnt account for
remember that every g of fat is +9 calories where every g of carb is only +4
overall its a good start but i guarantee your energy levels would feel lacking on this diet if you are lifting
i could tell you more if i knew your weight and bodyfat to estimate your total daily energy expenditure, to then be able to suggest calorie & macro ranges based on your goals
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#883385 | Wed - May 7 2014 - 07:45:22
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all i know is that i would trust gary on this one
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#883667 | Fri - May 16 2014 - 12:30:12
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Thanks for the response. Been busy as fuck lately. Will reevaluate my diet plan when I get some time off.

Approx 185 and 25-27%.
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#884562 | Tue - Jun 10 2014 - 17:52:31
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Breakfast:

- 4 Eggs @ 280 Cal / 18g Fat / 0g Carb / 24g Protein
- 4 Bacon Strips @ 280 Cal / 24g Fat / 0g Carb / 16g Protein
- 1/4 Cup Sharp Cheddar @ 110 Cal / 9g Fat / 0g Carb / 7g Protein
- 2 English Muffins @ 300 Cal / 3g Fat / 60g Carb / 6g Protein / 2g Fiber

- Totals: 970 Cal / 54g Fat / 60g Carb / 53g Carb / 2g Fiber

- Prepared: Cook white or red onion, green onion, & green pepper in some butter, throw in the eggs, some salt + pepper to taste, add cheese and bacon when finished.


Lonch:

- Can o' Tuna @ 120 Cal / 0.5g Fat / 0g Carb / 26g Protein
- 2 Whole Wheat Tortillas @ 240 Cal / 5g Fat / 40g Carb / 6g Protein / 6g Fiber
- Tablespoon of Mayonnaise @ 90 Cal / 10g Fat / 0g Carb / 0g Protein

- Totals: 450 Cal / 15.5g Fat / 40g Carb / 32g Protein / 6g Fiber

- Prepared: Nothing of real nutritional interest, a little bit of mustard, salt + pepper, and celery, and dill relish (not sweet)


Suppa':

- 2 Chicken Thigh (approx.) @ 135 Cal / 8.5g Fat / 0g Carb / 14g Protein = 270 Cal / 17g Fat / 0g Carb / 28g Protein
- 1/3 Cup Yellow Rice @ 190 Cal / 0.5g Fat / 42g Carb / 4g Protein / 1g Fiber
- 1/2 Cup Black Beans @ 110 Cal / 1g Fat / 19g Carb / 7g Protein / 7g Fiber

- Totals: 570 Cal / 18.5g Fat / 61g Carb / 39g Protein / 8g Fiber

- Prepared: Mostly in crockpot without much relative nutritional value incurred


Post Work-Out Shake:

- 8oz Whole Milk @ 150 Cal / 8g Fat / 12g Carb / 8g Protein
- 1 Scoop Whey @ 120 Cal / 1g Fat / 3g Carb / 24g Protein

- Totals: 270 Cal / 9g Fat / 15g Carb / 32g Protein


Protein Shake Before Bed:

- 8oz Whole Milk @ 150 Cal / 8g Fat / 12g Carb / 8g Protein
- 1 Scoop Casein @ 120 Cal / 1g Fat / 3g Carb / 24g Protein / 1g Fiber

- Totals: 270 Cal / 9g Fat / 15g Carb / 32g Protein / 1g Fiber


DAILY TOTALS:

- 2530 Cal / 106g Fat / 191g Carb / 188g Protein / 17g Fiber

- Fiber still low! What is the cheapest/easiest way to increase? Fiber supplement? Start adding vegetables & fruit to my diet and it adds up quickly at the grocery store.
- Protein close to being too high.
- Carbs, add more? Perhaps another English Moofin for breakfast. Maybe split the can of tuna up into two separate wraps (which probably would be best since they are small). I feel that pre & post work-out Carbs are what I am really lacking in this. What's a good solution Gary?

Thanks for your help, sorry for the slow response, been busy the last few weeks.

This post has been edited by MoS. on Tue - Jun 10 2014 - 18:06:02
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#884563 | Tue - Jun 10 2014 - 19:51:27
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protein is fine
carbs are too low, fat is too high
if you cut fat in half that would free up 400+ calories for 100g more carbs (on same calorie total)
you really dont need more than 65-70g fat

i get fiber from quest bars i buy on amazon for $25/12 pack.. they have godly macros 21g carb 21g prot 8g fat 17g fiber
the rest from little shit like ground cinnamon, spinach, salsa, pasta, rice, m&ms, pretzels, aunt jemima frozen breakfasts, bagels, bananas
couple grams here, couple grams there
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#884571 | Tue - Jun 10 2014 - 22:51:38
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Quote (___ @ Tue - Jun 10 2014 - 19:51:27)
protein is fine
carbs are too low, fat is too high
if you cut fat in half that would free up 400+ calories for 100g more carbs (on same calorie total)
you really dont need more than 65-70g fat

i get fiber from quest bars i buy on amazon for $25/12 pack.. they have godly macros 21g carb 21g prot 8g fat 17g fiber
the rest from little shit like ground cinnamon, spinach, salsa, pasta, rice, m&ms, pretzels, aunt jemima frozen breakfasts, bagels, bananas
couple grams here, couple grams there


I added up wrong on dinner, fat should be at 8.5g and not 18.5. If I subtract the bacon out of the breakfast, that will total out -34g Fat. Putting me at 72g Fat.

Also forgot to mention that I would be adding spinach to every lunch wrap, so fiber should go up a few grams.

This post has been edited by MoS. on Tue - Jun 10 2014 - 22:52:25
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#884625 | Thu - Jun 12 2014 - 09:41:26
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Going to throw some carbs in pre+post workouts
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#885580 | Wed - Jul 16 2014 - 06:26:06
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Cut out bacon and cheese

Added a banana
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#885602 | Wed - Jul 16 2014 - 16:38:02
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greek yoghurt is good
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