Need a meal plan!

[woodywoodford]

So every time I go home I notice I've gained another 5 pounds. I know I don't eat good, and I've got a pretty decent beer belly going on that I'd like to get rid of. Currently am 210 lbs, would like to be in the 180-190 range, though I suspect that's going to require cutting a lot, then bulking up to some extent (gym was covered in another thread)

So I'm looking for a mealplan to help me get down there (and hopefully feel healthier in the process). Currently I eat things like:
Breakfast: large bowl cereal & 1% milk (usually fruit loops, mini wheats or vector)
Snack: 1x sweet n salty peanut butter bar
Lunch: basic sandwich (2 pieces whole grain, pile of honey ham, cheese slice, mustard) and a babibell light
Dinner: fried ground beef w/ onions, frozen pizza, hot dogs, mixed veggies w/ italian sausage and cream (comes in a frozen bag), stuff like that - quick, easy, and filling
I'll throw a banana in there if I can ever find yellow ones at the store (don't like any green in them) but that's hard to do these days

Obviously there's a lot of room for improvement here. I'm not looking so much for tips or suggestions as an actual meal plan - things like this I need to be told "what", not "how" if that makes sense lol. Oh and I drink one glass of bourbon every night, but I really don't think that part will change.

Anybody know anything? The more specific the plan is the more likely I am to stick to it. And a possible problem is that I do eat out for lunch 1-2x a week.

[GQBalla]

Cut out cereal and Dairy.

Don't eat any of those microwave dinners.

Eat protein and veggies five times a day.

keep it simple, no need to make it confusing

[woodywoodford]

Damn, no dairy? I love my cereal for breakfast :(

So if I generally do veggies/some fruit only, and a protein shake w/ water (muscle milk probably, maybe 2 shakes/day?), should I have to worry much about my calorie/fat intake? Trying to make that stuff balance is a total bitch, if I'm going to make a 500 cal deficit and still feel fed.

How about 2-3 hardboiled eggs, or a can of tuna each day?

[elite]

First of figure out your macros. Check out the fat loss section at bodybuilding.com forums. Also figure out what your calorie intake should be for maintence. From there figure out your meal plan.

Do not worry too much about feeling hungry. Infact with a proper diet the fibre from the veggies and proteins from the meats should keep you full all day. Taking in lots of water helps alot too.

When I first started counting calories I made an excel sheet. One of my days was as follows:

Breakfast - Tuna Salad
Lunch - Salsa Chicken W/ Glass of Milk
PWO Drink + Post WO Protein Shake
Snack - Protein Brownie
Dinner - Basa Fillet

This amounted up to 211g of protein, 74g carbs, and 32g fat for a total of 1500 calories. I realized I was not eating enough so I threw in a protein shake with breakfast and snacked on unsalted almonds during the day. Not once did I feel hungry and it was easy to prepare and pack my meals for the next day the night before.

Also take a look into refeeding and don't forget that you can eat "junkfood" if youd like (don't splurge but once in a while is alright) as long as it fits your macros. If you drink pop cut it down and switch to diet (I know aspartame but at least its calorie free and sugar free).

NOt sure if you drink but alcohol can add up the calories quickly. Not so much from the alcohol itself but drunk people tend to stuff there faces with junk food (mcdicks, pizza, chips, etc.). If you can, drink straight or mix with water and try to adjust your calorie intake prior to drinking.

[woodywoodford]

How about a new strategy...

No dairy, no bread, no trans fat (unless theres some in stuff like soya sauce, veggie oil, etc) combined with a good exercise plan and then none of this calorie counting business? Should be successful? I'm trying to lose the belly but bulk up my upper body at the same time. Also throw in some muscle milk w/ water once or twice a day?

I'd still have bread/dairy once in a while, like during free lunches at work every 3-4 weeks, but never by my own prep

[Darkane]

Originally posted by woodywoodford
How about a new strategy...

No dairy, no bread, no trans fat (unless theres some in stuff like soya sauce, veggie oil, etc) combined with a good exercise plan and then none of this calorie counting business? Should be successful? I'm trying to lose the belly but bulk up my upper body at the same time. Also throw in some muscle milk w/ water once or twice a day?

I'd still have bread/dairy once in a while, like during free lunches at work every 3-4 weeks, but never by my own prep

I'm feeling generous today.

Give me your Age, Weight, height, Training experience (Months, years and seriousness).

I'll whip you something up.

[KRyn]

Originally posted by Darkane


I'm feeling generous today.

Give me your Age, Weight, height, Training experience (Months, years and seriousness).

I'll whip you something up.


Do me next, I want to start a bit of a cut in Feb!

[woodywoodford]

Originally posted by Darkane


I'm feeling generous today.

Give me your Age, Weight, height, Training experience (Months, years and seriousness).

I'll whip you something up.

I'll take that lol. 26, 210lbs, 6'0, moderate training experience. I went for most of my time at university (probably 6.5/8 months for each of 4 years) but have only been back at it now since christmas. Self taught on all of it of course, but stick to free weights mostly. 3x weekly. And I'm an office jockey which I'm pretty sure has something to do with having put on a bit more weight since graduating.

[Darkane]

Originally posted by woodywoodford


I'll take that lol. 26, 210lbs, 6'0, moderate training experience. I went for most of my time at university (probably 6.5/8 months for each of 4 years) but have only been back at it now since christmas. Self taught on all of it of course, but stick to free weights mostly. 3x weekly. And I'm an office jockey which I'm pretty sure has something to do with having put on a bit more weight since graduating.

Ok. 5 meals/day

The first 4 meals of the day on all days will be:

50 grams protein, 30 grams carbs, 15 grams fat

Last meal will be 5 eggs. Yes, 5.

So that gives us total of 230g protein, 120g carbs, 85 g fat.

Total cals = 2150-2200.

Foods:

Proteins - chicken, lean cuts of steak, fish, turkey, egg whites, whey, caseinate, any high quality protein powder

Veggies: basically anything green, broccoli, green beans, cauliflower, asparagus, salads, (you can add veggies to any meal)

Fats: all natural peanut butter, borage oil, olive oil, cold pressed canola and safflower oil, almonds, cashews, walnuts, pecans, flax oil, fish oils. Use a mix of fats every day, not just Peanut butter or olive oil.

Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread, fruit

Sample Menu:

1) 50g whey in water or unsweetened almond milk (read protein label for serving size), 3/4 cup oats, 1/2 Tbsp PB

2) 6oz chicken breast, 3/4 cup rice, 1 cup veg with 1 tbsp Olive oil

3) 50g whey, large banana, 22 almonds (1oz)

4) Dinner: 6oz lean steak, 4oz potato, 1 cup veg, 1 tbsp butter (yep butter).

5) 5 eggs with cooking spray for scrambled, or hardboiled.

Sauces: Sugar-free ketchup, mustard, hot sauce, most every spice too.

For Workout days: Keep all meals the same but add an additional Solid meal somewhere in the day. Usually Post workout for a total of 6 meals. That will put total cals around 2600.

Fairly simple, nothing ground breaking here.

You can use Fitday.com - Input any food from the list to find "how much" of it equals 50g protein, or carbs etc.

Get at it then.

EDIT: 1 cheat meal/week. Anything you want! If you drink booze with this cheat meal you have 1 hour to drink AND eat. So usually it's like 2 pints and a burger/fires or something.

I saw you like Lunches, you can use your cheat during the lunch.

[Darkane]

Originally posted by KRyn



Do me next, I want to start a bit of a cut in Feb!

You're not as simple. Lol.

Give me some updated stats:

Age/Weight/height/

Training split including days, length of session.

Current Bodyfat% if you have it.

[woodywoodford]

Nice, thank you! Looks like I'll be doing some grocery shopping tonight. When you say 5 eggs, are we talking yolk's and all? And where can we find natural peanut butter, I think I looked a while back but could only find the normal kraft stuff @ safeway.

[Darkane]

Originally posted by woodywoodford
Nice, thank you! Looks like I'll be doing some grocery shopping tonight. When you say 5 eggs, are we talking yolk's and all? And where can we find natural peanut butter, I think I looked a while back but could only find the normal kraft stuff @ safeway.

5 eggs yolk and all yes.

Natural peanut butter is another name for "Just peanuts".

I know safeway, sobeys, superstore all have the natural peanut butter.

Ingredients: Peanuts. That is all.

You can tell because the natural oil floats to the top. Keep it upside down in the fridge and the oil will go to the bottom.

[sputnik]

Originally posted by woodywoodford
Nice, thank you! Looks like I'll be doing some grocery shopping tonight. When you say 5 eggs, are we talking yolk's and all? And where can we find natural peanut butter, I think I looked a while back but could only find the normal kraft stuff @ safeway.

Always eat the yolks. They have the most micronutrients and it also gives you a complete amino acid.

Adams Peanut Butter is available almost anywhere. London Drugs has the best deal on a big 2 kg tub.

Bulk Barn (in the NE) has a really good natural PB as well.

[woodywoodford]

One more question, I have some massive (as in the biggest I could find) omega 3's that I take 3 in the morning, 3 at night of. No need to change that?

[Darkane]

Originally posted by woodywoodford
One more question, I have some massive (as in the biggest I could find) omega 3's that I take 3 in the morning, 3 at night of. No need to change that?

Nope fish oil is good. Keep taking it.

[FixedGear]

for fat loss, wouldn't 700-1000 cal/day, (very) low-fat, and almost zero carbs be best?

[shakalaka]

The plan Darkane posted up there pretty much fits me right on as well. I am just a little taller than the OP otherwise all other factors are the same.

So I guess I will steal that plan for myself too as I would like to lose fat and regain some muscle as well.

[Darkane]

Originally posted by FixedGear
for fat loss, wouldn't 700-1000 cal/day, (very) low-fat, and almost zero carbs be best?

That is for a 60 year old obese woman who needs to lose weight in order to have a heart bypass operation.

Am I right?

Seriously, if that's what you think time to do more research.

[FixedGear]

Originally posted by Darkane


That is for a 60 year old obese woman who needs to lose weight in order to have a heart bypass operation.

Am I right?

Seriously, if that's what you think time to do more research.

I don't know, that's why I was asking and not telling. I did read one of Lyle McDonald's books though, and 700-1000 seems about right for this guys stats(assuming he isn't very active, which is why he has a gut in the first place).

[woodywoodford]

Wouldn't 700-1000 not even be enough to sustain a young adult? My gut is mostly from beer/mcdonalds btw lol. But also the sedentary lifestyle.

[shakalaka]

So with this diet and regular'ish weight training, can I expect fat loss/muscle gain? I don't care about my weight, it's the fat/flab I want to get rid of and re-gain my muscle that I lost due to no exercise these past few months and perhaps get a little bit bigger.

[Darkane]

Originally posted by FixedGear


I don't know, that's why I was asking and not telling. I did read one of Lyle McDonald's books though, and 700-1000 seems about right for this guys stats(assuming he isn't very active, which is why he has a gut in the first place).

Ok, good thing you mention Lyle.

I have his Rapid fat loss book, and yes eating 1000 cals/day DOES lead to fat loss, but as per his book it's also to be done for a MAXIMUM of 12 days. Longer than this usually leads to muscle loss, mood, hormones and a bunch of other issues.

Anyway that said, the best way to loose fat is to change your lifestyle. That's what the diet I posted slowly does.

Your post did include the word "best". In fact I think fasting for 24 hours would be the best way to loose fat in 24 hours ;)

[Darkane]

Originally posted by shakalaka
So with this diet and regular'ish weight training, can I expect fat loss/muscle gain? I don't care about my weight, it's the fat/flab I want to get rid of and re-gain my muscle that I lost due to no exercise these past few months and perhaps get a little bit bigger.

You can at the very MINIMUM expect fat loss and retention of muscle. It all depends on your metabolism and more importantly genetics.

[FixedGear]

Originally posted by woodywoodford
Wouldn't 700-1000 not even be enough to sustain a young adult? My gut is mostly from beer/mcdonalds btw lol. But also the sedentary lifestyle.

well yes, but it is OK for adults who are looking to lost fat. At the end of the day, the only way to lose fat is to have a calorie deficit -- i.e., you use more calories than you eat, and the balance comes from fat storage. If you're eating 2300 calories/day, you may have fat loss, but it will be much slower than if you are eating 700 calories/day.


Originally posted by Darkane

as per his book it's also to be done for a MAXIMUM of 12 days.

I'm not arguing with you, just asking as I'm not an expert in this, but for a cat 2 guy (like OP), doesn't Lyle's book recommend a 2-6 week duration with 1 free meal and 5 hr refeed per week? I think the 12 day limit applies only to cat 1, which OP is not.

[Darkane]

Originally posted by FixedGear

I'm not arguing with you, just asking as I'm not an expert in this, but for a cat 2 guy (like OP), doesn't Lyle's book recommend a 2-6 week duration with 1 free meal and 5 hr refeed per week? I think the 12 day limit applies only to cat 1, which OP is not.

No, you're quite right.

I don't think the OP is deep into Cat 2 anyway seeing he's 6' tall.

Regardless, that diet is a tool to use but can lead to fat gain right after and retaining muscle is very difficult while doing it.

It just doesn't solidify any new eating habits.

[FixedGear]

I don't want to hijack the thread, but darkane, what is your opinion of ec stacks? Do those make you "tweaked" so you feel weak and can't concentrate? Or are they fairly benign?

[elite]

Originally posted by FixedGear
I don't want to hijack the thread, but darkane, what is your opinion of ec stacks? Do those make you "tweaked" so you feel weak and can't concentrate? Or are they fairly benign?

I ran a ec stack once. Never again am I doing that. I felt real messed up on it. I assumed that my body would get tolerant so I powered through to a full dosage day and that is the last time I did it. I felt like my heart was gonna give.

It is presumably supposed to work amazingly (studies have been done) but it all depends on if you can handle it. Perhaps I should have taken aspirin with it. There are only two fat loss supplements that I have tried and liked. The first being animal cuts (I love how you can just take the caffeine pill out if you have to take it later in the day) and the old oxyelite pro (I wish I had stocked up with a few extra bottles before they stopped being sold).

[FixedGear]

Originally posted by elite


I ran a ec stack once. Never again am I doing that. I felt real messed up on it. I assumed that my body would get tolerant so I powered through to a full dosage day and that is the last time I did it. I felt like my heart was gonna give.


Yea, that's what I'm worried about. Even when I drink too much coffee, I get all jittery and weak, and get overloaded and can't concentrate on my work. I hate that.

[ZorroAMG]

Hey Darkane, I appreciate that you may be mad busy or just don't feel like doing it but here's my stats, I'd love a plan as well if you have time.

Stats:

35yrs old/170lbs/5'10


Training:

Started with a trainer in August 2011, going 2 times a week with him, 2 times on my own, lots of "functional training" with core, stability, higher reps, super sets etc...did great things for my cardio and i toned up. Then I switched it up.

I've been doing 5x5 seriously since February 2012 with a break in Jul-mid sept due to injury on set and being really busy.

5x5 is M-W-F plus one day of cardio, usually weekends or where I can squeeze it in.

BF was 21% august 2011. I will assume around 17-18% now (will get measured today and update)


I used to take BCAA's, glutamine, L carnitine, creatine, omega 3-6-9s, vit C, vit D (no sun here in Van), a multivitamin and a greens pill.

I take Vega One protein as a meal supplement once a day http://www.gnc.com/product/index.jsp?productId=12895335

and Vega Sport Performance Protein after a workout
http://vegasport.com/en/recover/performance-protein

My diet sucks. Way too much sugar, pizza, carbs, salt, candy and bullshit. Seriously. It's fucking awful. I don't like cooked veggies all that much so I eat a lot of salads instead. Just started liking sushi though...tuna rolls haha!

That being said, I am getting an extracter/juicer by tomorrow (amazon) and plan on 2 shakes a day with lots of greens (spinach, kale, broccoli etc with banana and blueberry and a my vega protein...unless you suggest otherwise?

Wanted to give you more than enough info in case you have a chance to do up a plan.

Thanks man!

[bigbadboss101]

Darkane, basically each meal has similar macros but different foods? Doesn't matter if you switch things up as long as it's say 40%P, 30%F, 30%C it looks like.
Looks reasonable, do you cut out carb after 7pm?

I find I can reach the fat and carb numbers no problem. Getting enough protein is not as easy. I did find some canned pacific salmon with 42g of protein per can.

[Darkane]

Wow lots of responses from people. I got some Pm's as well lol.

Anyway, yes BigBadBoss101 - that is the split. As a diet progresses tweaks are made to carbs usually AND/OR activity levels to satisfy further caloric expenditures.

The diet I wrote for Woody can basically be adopted for everyone.

I would say take 50 cals away/day per 10lbs of body weight.

So for Zorro, @170 just do around 2000 cals/day with one additional meal per training day.

The 50 cals should come from protein for now. Lets make it Real easy, take away 10g of protein per meal EXCEPT the 5 eggs at the last meal. Keep that the same.

Easy.

I'd very much like to write you all specialized diets, but to be honest I can't.

I'm not that good at it, but I can certainly write a "blank" diet for everybody like Woody's and as you guys drop fat I can help you Adjust it.

The most important thing is to follow the foods I outlined. That will be the biggest difference.

[Darkane]

Originally posted by FixedGear
I don't want to hijack the thread, but darkane, what is your opinion of ec stacks? Do those make you "tweaked" so you feel weak and can't concentrate? Or are they fairly benign?

Sorry Woody If I'm getting off track in your thread.

Anyway, at First I was against it reading a lot about Adrenal fatigue and stuff like that.

But I went ahead and Tried it. Ran it for 8 weeks, 200mg Caff, 24mg Ephedrine dosed x3 day.

I'm not to bad with caffeine tolerance so it was ok for me.

The first week I did Caff 200mg, and 16mg of Eph to adjust. The first day I did 8mg of Eph since I've never used it before.

I read a study I believe that it will increase your basal metabolism by around 10%. Lets say an average person like Zorro @170 maintains around 2500 calories, you'll burn an additional 250/day give or take.

That's MAYBE an additional 2 lbs of fat/month. It's not a miracle thats for sure.

Most people see WATER weight when they dose the ECA. Also Asprin is just used for thinning of the blood incase high blood pressure is an issue.

Hope that helped.

[woodywoodford]

Anybody wanna suggest some good whey?

[Darkane]

Originally posted by woodywoodford
Anybody wanna suggest some good whey?

When I say 50g, I mean 50g of protein FROM whey.

So Looking at the label 50g of protein might be 1.5 scoops. Depending how pure your whey protein is, it could be up to 60g of actual whey volume.

Your best bet is a whey Isolate which is very pure.

[woodywoodford]

Originally posted by Darkane


When I say 50g, I mean 50g of protein FROM whey.

So Looking at the label 50g of protein might be 1.5 scoops. Depending how pure your whey protein is, it could be up to 60g of actual whey volume.

Your best bet is a whey Isolate which is very pure.

Ah gotcha, I was thinking probably that. I've got muscle milk right now which tastes pretty good but not sure what the nutrition info is like (not at home right now)

[ZorroAMG]

Thanks Darkane!