Critique My Meal Plan
I've created 8 daily meal plans, from meal 1 to the last. I did 8 to have some variety, and so I can choose any plan on a given day. They are all similar in nutrient %, and I've posted only one below. The rest I can post later on if anyone is interested.
Anyway here's my info and what I'm trying to accomplish. Critique away:
Height: 5 '6 & 1/2
Weight: 148 lbs
Body Type: Ecto-Meso (more ecto than meso, although I do have some body fat storage)
BF%: Not 100% sure, but I'm thinking around 12%. I don't have much.
Gain 15lbs lean mass in 12 weeks. Ater that, I'll see where I am.
Using the Harris Benedict formula posted in Dr. X's "How to Bulk" thread, I've concluded the following:
Now, my body likes to adjust to calorie intake quickly. I have a feeling it will adjust within the first 2 weeks. If so I may have to incorporate calorie cycling. Any pointers on that, such as frequency and amount would be helpful.
Meal Plan A:
6 egg whites, 1 cup oats, 1 cup skim milk, 1 scoop whey protein
90% Lean Ground Beef, 2 pieces 2% cheese, 1 cup green vegies
Chicken breast, 1 & 1/2 cup brown rice
2 small cans tuna, 1 Tbsp Flax Seed Oil, slice cheese, 1 cup green veggies
PWO: 2 Scoops Whey protein, 80g dextros
PPWO: Chicken breast, 1 cup brown rice
2 Scoops Whey protein, 1 Tbsp Natural Peanut Butter
Total Cals: 3052
Total Protein: 277g
Total Carbs: 287g
Total Fat: 70g
Target Cals: 3045
Target Protein: 305g
Target Carbs: 305g
Target Fat: 68g
Thanks in advance! :)
well I'll just assume I'm perfect then :D
Things looks good. The main point is you're hitting pretty darn close to your target macros.
Personally, I'd try to cut out one of the shakes, either have some more eggs in the AM or do something like cottage cheese in the PM. It's not a bad thing to be using 5 scoops of pp in a day, but it's best to try to use as much whole foods as possible.
Gotcha. I'll use cottage cheese probably. The rest of days don't have as many protein shakes.
What do you keep it at, around 3-4 a day?
Thanks for the input.
Thinking of dropping the dextrose to around 40g instead of 80g. 80g seems like a bit much.
Me personally, I only use one shake a day, one scoop. Sometimes 2 in the off season. But I try to limit it at that.
As far as dropping the Dex level, that's fine if that's what you want to do. But you'll need to add in some other carbs for that meal, and not just drop it to a shake and 40g Dex. If it were me, I'd add in 40g worth of oats (about 3/4 cup dry measure). Something lower on the GI scale. There's a lot of debate over whether pwo carbs should be more high GI or low GI, and I prefer to keep it pretty much in the middle; some of each. But whatever way you choose to do it, you need to keep pwo carbs fairly high.
Well look at it this way. If your mix high GI carbs with Low GI carbs for IMMEDIATELY post workout and so theoretcially bring the whole meal somewhere toward the middle then WHAT is the purpose of having the dex, malto, whatever? Any solids you put in your stomach at that time will just slow the absorbtion of everything across the board. Any advantage of having high GI carbs will be mostly lost. So why bother. If you don't believe that high GI carbs are the exclusive way to go you may as well go with a meal somewhere in the middle.
The idea of having high GI carbs is specific to the advantage of fast absorption and delivery to muscles during the so called window of oppurtunity after the workout. Taking advantage of the insulin spike, the fast delivery of carbs to the blood and the primed and insulin sesitive nature of the muscles at that time. If you are not doing that then I see no point in having dex at all except just to up the carb count in which case malto would probably be a more comfortable choice.
But remember it is the GI load of the meal as a whole that matters and not the individual GI's of it's components.
BTW, there is a big difference between 80 grams of dextrose and 80 carb grams from dextrose.
And from what I've read about using it, most people drink it either during w/o or immediately post and then a short time later have some lower GI carbs to combat the resulting blood sugar drop since Dex causes such a high spike. Does that sound right to you? Or have I been reading some hogwash? lol
Hmm. Well I'm not sure what to do.. haha. I just got done reading a 5 page thread about the use of Low GI carbs or High GI carbs, good and bad results from both. Seemed like more good from using High GI carbs though. Although, that could just be b/c more people have done that. So I'm more confused now than ever.
I meant 80g Carbs from dextrose.
To answer IK's question first: I don't know the exact gram to gram conversion for dex carbs but it's about 1.25 grams of carbs per teaspoon of dex.
You're right most people follow up the PWO shake with basically a real meal about 45 minutes to an hour later. As far as the high insulin spike the idea is that immediately after a weight workout (provided it's a good one, lol) the muscles are very insulin sensitive and bascially primed to take up carbs and nutrients. So the idea there is that being in that insulin sensitive state is going to help you avoid that "crash". See, since you are in a primed insulin sensitive state less insulin does the job. Your body doesn't have to release huge amounts in a desperate attempt to bring blood sugar levels down to normal resulting in a temporary dip below normal and thus the "sugar crash". Of course a crash can still happen if you do it wrong. It can be just too much carbs or it still can be absorbed TOO fast.
I'm no expert on all of that but hopefully that is the basic jist plus the added advantage that the body is in a muslce fueling state rather than a fat fueling.
That's where the amount of carbs comes in, though. There is still going to be an amount of carbs that can overwhelm you and result in a crash so that if you find yourself getting sleepy or some other symptoms around a half hour later that would be a clue to adjust the carbs down. If you sip some of your carbs during the workout that would change the amount also.
The meal later is not to combat a crash but simply to continue to fuel the ongoing recovery process and the obvious reasons why a bodyuilder woud eat :biglaugh:
Like you said though, it's just theory and it may not be for everyone. I will say that I am fairly sensitive to dex and malto but I never have problems with my pre or post and they are simply made up of whey isolate, dextrose, malto and creatine.
If I were to take in the same thing but not around a workout I would crash big time.
In the end you gotta find what works for you. Most people I know use the high GI carbs around their workout very successfully but I'll be the first to say that there is not one way for everyone! Again, as I've said before, a combination of dex and malto is better and will end up getting glucose to the blood FASTER than just dex alone plus alleviating some of the bloating that many will get from having all their carbs as dextrose.
Personally for my preworkout shake I use the standard shake I have been doing for years with protein, malto, dex (and some creatine) but I only have half before my workout and I sip the rest during. Not because I need to have that for just an hour or so of workout but because doing it that way keeps me from crashing. I don't take in too much at once and then I take it in slowly and steadily.
I was just making sure about the 80 grams carbs versus 80 grams dextrose thing.
I have noticed that many people are very confused about the digestive process. Especially the gastric emptying part. I think people actually think that if the take in dex along with oatmeal for instance, that the dex will somehow be magically separated out and absorbed first since it is "high GI" and then the oatmeal will come later. Of course the stomach doesn't have compartmetalized emptying and basically the more solids you have in their the slower everything empties in a UNIFORM way. Plus fat, etc.
I actually read where some person was advocating milk as the ideal pre and post workout drink since the whey would absorb very quickly to fuel the muscles while the casein would bring up the rear and also that it was quick carbs (untrue). Really the most ludicrous thing I've ever heard. That's just someone not being able to face the fact that whey protein powder does have an advantage in this.
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