New to AM training so my new meal plan...

Chell · 05-10-2006, 01:10 PM

Ok, I have sorted out the PM and AM nutrition with some new ideas from Lee which I have taken on board on another post.
I have taken the time to work out the remaining food as follows and would appreciate your comments.

My aim is to add a bit more muscle while keeping BF more or less the same.

Currently at 11.5st @ 16%BF use to be over 20% ! and getting good results.

Now I can't stomach chicken or eggs in the morning hence the whey.
Sweet potatoe is some times changed for brown rice/brown pasta.
2 Homemade bars sometimes changed for 1 Apple and Cottage Cheese or boiled Egg Whites.

Training as follows...
Mon On, Tues On, Wed Off, Thurs On, Fri On, Sat Off, Sometimes Sun On

Get Up at 5.50am

6am
500ml water blended with 1 scoop whey and 35g P-Butter.

6.45am
400ml water and 1.5 scoop NO EXPLODE
4 Caps ZMA

7.10am
WORKOUT

8.10am PWO
500ml water blended with 1.5 scoop whey, 1x Banana, 3 tblsp honey, 35g Oats.

9.30am
45g Oats made with water and a chopped banana
300ml water, 200ml Milk and 1 scoop whey 1tblsp Oil Blend.
Muili Vit, Vit-C, Calcium.

12.30pm
Wholemeal wrap or pitta, 100g chicken, cucumber, toms, salsa, lettuce, tblsp cottage cheese. 1x apple.

3.30pm
2 Home made Bars made with Whey, Oats, Applesauce, Egg Whites, P-Butter.
Pro=32.58 Carbs=21.92 Fat=15.6 "mono & poly"

6.00pm
Chicken Breast or Salmon Fillet/Tuna Steak.
150g Sweet potatoe cajun wedges spices...1 tblsp oil Blend.
Cup Broccoli

9.00pm
400ml water blended with 1 scoop whey, 1 tblsp P-Butter, 35g Oats

10.00pm
4 Caps ZMA

10.15pm Sleep.

Drink an additional 4 ltrs of water throughout the day also.

Total Grams Pro=224.33g - Carbs=301.5g - Fats=75.34g
Total Cals=2781.38

The guide I use to work out my calories is on Chemical Nutritions website...I was on 2400ish cals but have up them as above.

:shock: I know its another dam meal plan

ops: but seems your such a great bunch...cheers for your time

Chell.

Nick500 · 05-10-2006, 01:44 PM

All looks well thought out. A couple of comments though:

1230pm meal - increase the amount of chicken, 150 or 200 grams.

6pm make sure again its significant whole food protein, 2 or 3 chicken breasts

9pm - I think this should be a whole food meal rather than whey again, probably too much dependence on powders... Plus, you want to be having a slow release protein just before bed, perhaps a pint of skimmed milk or a tub of cottage cheese literally before you step in the sack.

All good,

Nick

**LeeB** · 05-10-2006, 02:00 PM

all looks good! well done mate.

agree with nicks suggestions for improvements!

one query:

>>8.10am PWO
>>500ml water blended with 1.5 scoop whey, 1x >>Banana, 3 tblsp honey, 35g Oats.

do you know how many grams of carbs your getting from this meal? and how many of them are high Glycemic Index?

reasoning... carbs are essential post-workout to refuel muscle glycogen (energy).. however the majority of your carbs here are low GI (oats) and of teh oats there are probably only about 20g of carbs in them... which is quite low! adding a high amount of high glycemic index carbs to this drink (say 50g - not sure how many your honey supplies) will cause your body to produce an insulin spike.. which causes all nutrients taken in here (proteins, carbs, minerals) to be transported to muscle tissue much faster and more effectively.. i.e. BETTER MUSCLE GROWTH!

hope this helps!

Chell · 05-10-2006, 03:12 PM

Geez you boys don't hang around ! ...cheers.

Ok Nick

I will take on board what you have stated and put into action...and yes the whey is tooo handy.

ops:

12.30 meal...will add more chicken or a little more cottage than I am....there is currently 32g of protein in that meal.

Increasing meal 6 to 2breast !! could be a struggle mate,..I am quite full by this time.lol

9pm meal I may try and blend cottage instead of the whey with a little yoghurt for taste?... or try 6xboiled eggs, say 6 whites and 2 whole "not in the blender though"

:cry:

Lee.

PWO..Yes I have down as..Protein - Carbs - Fat

Whey...33 - 4 - 1.4
Banana.....1 - 26 - 0
3 Tblsp Honey.....0 - 45 - 0...I weighed that at 15g of carbs for 1 tblsp.
35g Oats.......4.2 - 21.49 - 2.66

So I looked at it as the honey and banana as High and the oats as slow release....I find it quite easy to drink this after a workout and found it an oppotunaty to get my extra carbs in as I struggle as the day goes on,....Hope that makes sense.

This is the break down Lee...So a Total of P=38.2 - Carbs=96.49 - Fat=4.06 = Tot Calories 575.3

All your input certainly shows up improvements !

Thanks.

GALTONATOR · 05-10-2006, 08:06 PM

pwo id have dextrose or waxy maize starch. With whe creatine and glutamine this will give your body quickly what t needs

05-10-2006, 01:10 PM	#1 (permalink)
Chell Under Construction Join Date: May 2006 Posts: 24 Rep Power:	New to AM training so my new meal plan... Ok, I have sorted out the PM and AM nutrition with some new ideas from Lee which I have taken on board on another post. I have taken the time to work out the remaining food as follows and would appreciate your comments. My aim is to add a bit more muscle while keeping BF more or less the same. Currently at 11.5st @ 16%BF use to be over 20% ! and getting good results. Now I can't stomach chicken or eggs in the morning hence the whey. Sweet potatoe is some times changed for brown rice/brown pasta. 2 Homemade bars sometimes changed for 1 Apple and Cottage Cheese or boiled Egg Whites. Training as follows... Mon On, Tues On, Wed Off, Thurs On, Fri On, Sat Off, Sometimes Sun On Get Up at 5.50am 6am 500ml water blended with 1 scoop whey and 35g P-Butter. 6.45am 400ml water and 1.5 scoop NO EXPLODE 4 Caps ZMA 7.10am WORKOUT 8.10am PWO 500ml water blended with 1.5 scoop whey, 1x Banana, 3 tblsp honey, 35g Oats. 9.30am 45g Oats made with water and a chopped banana 300ml water, 200ml Milk and 1 scoop whey 1tblsp Oil Blend. Muili Vit, Vit-C, Calcium. 12.30pm Wholemeal wrap or pitta, 100g chicken, cucumber, toms, salsa, lettuce, tblsp cottage cheese. 1x apple. 3.30pm 2 Home made Bars made with Whey, Oats, Applesauce, Egg Whites, P-Butter. Pro=32.58 Carbs=21.92 Fat=15.6 "mono & poly" 6.00pm Chicken Breast or Salmon Fillet/Tuna Steak. 150g Sweet potatoe cajun wedges spices...1 tblsp oil Blend. Cup Broccoli 9.00pm 400ml water blended with 1 scoop whey, 1 tblsp P-Butter, 35g Oats 10.00pm 4 Caps ZMA 10.15pm Sleep. Drink an additional 4 ltrs of water throughout the day also. Total Grams Pro=224.33g - Carbs=301.5g - Fats=75.34g Total Cals=2781.38 The guide I use to work out my calories is on Chemical Nutritions website...I was on 2400ish cals but have up them as above. :shock: I know its another dam meal plan ops: but seems your such a great bunch...cheers for your time Chell.

05-10-2006, 01:44 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	All looks well thought out. A couple of comments though: 1230pm meal - increase the amount of chicken, 150 or 200 grams. 6pm make sure again its significant whole food protein, 2 or 3 chicken breasts 9pm - I think this should be a whole food meal rather than whey again, probably too much dependence on powders... Plus, you want to be having a slow release protein just before bed, perhaps a pint of skimmed milk or a tub of cottage cheese literally before you step in the sack. All good, Nick ______________________ - Obsession is what lazy people call dedication -

05-10-2006, 02:00 PM	#3 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 2,044 Rep Power:	all looks good! well done mate. agree with nicks suggestions for improvements! one query: >>8.10am PWO >>500ml water blended with 1.5 scoop whey, 1x >>Banana, 3 tblsp honey, 35g Oats. do you know how many grams of carbs your getting from this meal? and how many of them are high Glycemic Index? reasoning... carbs are essential post-workout to refuel muscle glycogen (energy).. however the majority of your carbs here are low GI (oats) and of teh oats there are probably only about 20g of carbs in them... which is quite low! adding a high amount of high glycemic index carbs to this drink (say 50g - not sure how many your honey supplies) will cause your body to produce an insulin spike.. which causes all nutrients taken in here (proteins, carbs, minerals) to be transported to muscle tissue much faster and more effectively.. i.e. BETTER MUSCLE GROWTH! hope this helps! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

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05-10-2006, 03:12 PM	#4 (permalink)
Chell Under Construction Join Date: May 2006 Posts: 24 Rep Power:	Geez you boys don't hang around ! ...cheers. Ok Nick I will take on board what you have stated and put into action...and yes the whey is tooo handy. ops: 12.30 meal...will add more chicken or a little more cottage than I am....there is currently 32g of protein in that meal. Increasing meal 6 to 2breast !! could be a struggle mate,..I am quite full by this time.lol 9pm meal I may try and blend cottage instead of the whey with a little yoghurt for taste?... or try 6xboiled eggs, say 6 whites and 2 whole "not in the blender though" :cry: Lee. PWO..Yes I have down as..Protein - Carbs - Fat Whey...33 - 4 - 1.4 Banana.....1 - 26 - 0 3 Tblsp Honey.....0 - 45 - 0...I weighed that at 15g of carbs for 1 tblsp. 35g Oats.......4.2 - 21.49 - 2.66 So I looked at it as the honey and banana as High and the oats as slow release....I find it quite easy to drink this after a workout and found it an oppotunaty to get my extra carbs in as I struggle as the day goes on,....Hope that makes sense. This is the break down Lee...So a Total of P=38.2 - Carbs=96.49 - Fat=4.06 = Tot Calories 575.3 All your input certainly shows up improvements ! Thanks.

05-10-2006, 08:06 PM	#5 (permalink)
GALTONATOR Making Progress Join Date: Mar 2006 Location: RINGWOOD, HANTS Posts: 107 Rep Power:	pwo id have dextrose or waxy maize starch. With whe creatine and glutamine this will give your body quickly what t needs