keepingitbig;417741 said:
I'm in the process of joining this gym. It isn't like Gold's Gym where it's crowded and such. Has a lot of cable stuff, freeweights, squat-rack and smith's machine, preachers and benches. Pretty cheap each month for a first year contract. I've been doing compound exercises in order to build a foundation. I'll start tracking my progress soon, but I want to know what you guys think about this meal-plan. Here it goes:
1. Big bowl of oatmeal for breakfast with peanut butter and strawberry organic preserves.
2. Cliff-Bar with Apple.
3. Chicken Breast with small salad, shredded chedder cheese with ranch or sour cream.
4. Home-made protein shake ( Blended All Natural Jiff, sherbert ice-cream, frozen whole strawberries. )
5. Chicken breast or a piece of cooked seasoned steak with frozen vegetables.
So, what do you think?
Ok so lets get some more information before we critique your "meal plan".
Age: ??
Weight: ??
Bodyfat % (guestimate): ??
TDEE (explained below, very essential): ??
Workout plan: ??
Goals: ??
Diet is based on caloric intake and this needs to be in tune with your specific body
weight and muscle mass. There are three essential elements to a proper diet. TYPenis Enlargement, AMOUNT, and TIMING. You are what you eat, and every food is broken down into macro or micro nutrients.
TYPenis Enlargement
The different kinds of foods you'll be eating to attain your goals, and how the different macronutrients are combined to structure your meals. Macronutrients are split into three categories:
- Protein (PRO)
- Carbohydate (CHO)
- Lipid (FAT)
Micronutrients (vitamins, minerals, and trace nutrients) are essential to and health well being. Plain and simple; GREENS are important. Your body just plain needs them which is hard for the average American to comprehend. In order to build muscle and keep your immune system functioning properly you'll need to keep your body nourished! In turn, this will relate to a healthier and easier journey to achieving your goals.
Healthy fats in your diet help to gain and maintain lean muscle tissue, improve your cholesterol and triglyceride levels, and to cleanse and stabilize your blood. What do I mean by healthy fats? I mean EFA's (essential fatty acids), which are only obtained exogenously through the foods we eat. Examples are, EVOO (extra virgin olive oil), any kind of nut or seed oils generally, fish oil, and foods rich with omegas like avocados. The three important EFA's are Omega-3, Omega-6, and Omega-9. Generally most EFA's are composed of monounsaturated or polyunsaturated fats, which differ from fats you consume from a steak or chicken, or dairy; saturated fats (unhealthy fats).
Proteins are what actually build muscle. The protein macronutrient is broken down into amino acids which are the building blocks for your lean tissue fibers. You will need a moderate to high amount of protein in your diet to accomplish your muscle-building goals. The general rule of thumb most bodybuilders use is 1.5g-2g of protein per lb of lean body mass.
The easiest digesting proteins are Whey isolate, eggs, fish, chicken, and beef in a progressive order. I would recommend finding the leanest types of proteins to start with if you are looking to lose some body fat. These include chicken breast, generally any fish, and eggs. That's three sources, if you add in your whey protein shake and possibly some lean turkey breast you should be set! Variety is key. Keep your body guessing, don't just eat chicken, chicken, chicken throughout your days as your only protein source, as your body will eventually develop a food allergy!
Carbohydates fall into two catagories, complex and simple. Simple carbs are foods like white bread, white pasta, fruit, soda, and anything with empty calories or a high-starch and sugar content. Your goal is to build muscle and lose body fat! To do this you need to focus on complex carbs like quinoa, brown rice, black beans, lentils, buckwheat, whole grains, sweet potatoes, oatmeal. These complex carbs have a much larger satiety value. They take longer to digest, keeping you fuller, longer. Also, most of the healthy complex carbs have a lower insulin index, and glycemic index/glycemic load.
If you eat something rich in sugar, it spikes your insulin level (which is a transport hormone) in order to cleanse your blood of the sugar. When your insulin spikes, your glucagon levels drop, and it's like a sea-saw effect. Glucagon is the hormone responsible for allowing your body to burn stored body fat, and if you are constantly spiking your insulin you are restricting your body from using it's stored body fat as an energy source, thus stalling fat loss. Also, insulin sensitivity is an issue if you are constantly eating sugary and starchy foods all day, which can lead to diabetes or hyper/hypoglycemia. Carbs are essential to building muscle as they give you strength and energy to go about your workouts, and keeping your blood sugar levels stable is key.
TIMING
Timing of meals is important. You would benefit most from eating frequent small meals throughout the day so as to always give your body a steady release of macro and micronutrients. For example, chicken may take upwards of 6-7 hours to digest, meaning if you eat every 2.5-3 hours (6-8 small meals) throughout the day, you will have a more constant stream of amino acids being released to fuel muscle growth!
AMOUNT
Again, macros. You need to establish your TDEE - total daily energy expenditure - to determine just how much fuel you will be burning each day! Based on this number you can tune your entire diet and divide the food into proper portions throughout the day. To find your TDEE I can provide a simple formula for you to enter your stats into and get an estimate.
To find your TDEE (total daily energy expenditure) you should use the following formula, then re-post your stats as requested above. First you need to find your BathmateR (basal metabolic rate), then multiply your BathmateR by your activity level to get your TDEE. It sounds confusing, but it's really easy. You just input your stats as follows.
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Harris Benedict Formula for Men
BathmateR = 66 + (13.7 X
weight in kilos) + (5 X height in cm) - (6.8 X age in years)
Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example of BathmateR
You are 25 years old
You are 6 feet tall
Your
weight is 220 pounds
Your BathmateR is 66 + (1370) + (914) - (170) = 2180 calories
Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BathmateR by the appropriate activity factor, as follows:
If you are Sedentary - little or no exercise
Calorie-Calculation = BathmateR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BathmateR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BathmateR X 1.55
- If you are Very Active = BathmateR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BathmateR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BathmateR X 1.9
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Please take the time to respond with your full information and we can take it to the next level with establishing a proper diet for your goals!
