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-   -   Diet & Supp Plan - Feedback Needed! (http://www.bodybuilding.net/nutrition/diet-and-supp-plan-feedback-needed-13865.html)

garagedj 08-09-2010 08:24 PM

Diet & Supp Plan - Feedback Needed!
 
Hi everyone, my first post here. Been studying and reading everyone elses posts and thought I would ask for some advice. I am 22, roughly 5ft.7 and I currently weigh 72kg/158lbs. My goal is to lose fat and keep as much muscle on as possible (I have been on-off weight lifting for the past few years, nothing too serious though).

I have a very hectic schedule, DJ in the night, student in the day, so I'm finding it very difficult to get in meals on time and to get the correct food in. I don't really have a problem with trying to eat less (I'm never hungry) but to find the time to eat more. Please review a sample meal-plan I've put together and give me your feedback!

WAKE (Approx 11am)

Mitotropin

Meal 1 (Approx 12 midday)

8 Egg Whites
3/4 Cup Oats
Animal Pak Multivitamin
Max CLA

Meal 2 (Pre-Workout) (Approx 3pm)

1 Sweet Potato
8 oz Chicken Grilled
Wholeweat Pasta
Animal Omega EFA
Max CLA

WEIGHTS WORKOUT + 20 min CARDIO (Approx 5pm)

Intra Workout - XTEND BCAA

Meal 3 (Post-Workout) (Approx 7pm)

Gaspari Nutrition MyoFusion
Genr8 Vitargo S2 (1/2)

MITOTROPIN

WORK (9pm - 4am)

Meal 4 (During work) (Approx 10/11pm)

8 oz Chicken Grilled
Lettuce
Watercress
Low Fat Salad-Cream
Max CLA

Rough numbers - 1547.5 calories / 168 protein / 181g carbs / 24.61 fats

I've found an estimate maintenance level at 2370 by using bodyweight x 15. 2370 - 500 = 1870 which is my target. This brings me onto my next question, what other small snacks do you recommend that I can boost my intake with? I can't really add another meal as it's a real big struggle to get even this amount in.

Thanks in advance for your help!
Rob.

ALPHA_XX 08-12-2010 04:29 AM

hereīs one of my fav snacks:
water, 200g fet free cottage cheese, 20g whey, 40g natural peanut butter. put them all in a blender and drik it. itīs low carb, high protein, gets you some good fats and does not taste bad

383dime 08-24-2010 03:54 PM

Quote:

Originally Posted by ALPHA_XX (Post 87308)
hereīs one of my fav snacks:
water, 200g fet free cottage cheese, 20g whey, 40g natural peanut butter. put them all in a blender and drik it. itīs low carb, high protein, gets you some good fats and does not taste bad

that sounds awfull!!! but i totally wanna try it. just the thought of cottage cheese in a shake sounds bad. i like the idea though. for the original post, add some high caloric foods to your existing meals, like put a table spoon of natty peanut butter in your oatmeal in the morning. and add more to our post workoutlike a banana and table spoon of P.B.

rezstyle 08-30-2010 07:05 AM

Quick snacks could include things like cottage cheese, tuna, canned chicken, etc. These are all low carb, high protein options. A great snack is a cup of greek yogurt, tablespoon natty PB and 2 tbspn honey.....good stuff.

Looks like you have a plan to lose weight. I'd say at 158, you need to gain, but that's just me.

Finally, you don't need 2 carb sources in your pre-workout meal.

bds 08-30-2010 02:36 PM

just glancing at your diet it seems your stomach will grow more than anything. try to have 6 meals instead of 4, spaced out evenly to regulate glucose spikes. this will help keep the stomach down. eat carbs, carbs, carbs, minimize the red meat. lots of fruits and veggies, preferbaly with every meal. make your portions smaller. good luck.

rezstyle 08-31-2010 01:30 PM

Quote:

Originally Posted by bds (Post 87513)
just glancing at your diet it seems your stomach will grow more than anything. try to have 6 meals instead of 4, spaced out evenly to regulate glucose spikes. this will help keep the stomach down. eat carbs, carbs, carbs, minimize the red meat. lots of fruits and veggies, preferbaly with every meal. make your portions smaller. good luck.

OP at 1,500 cals, I don't think you'll have to worry too much about your stomach growing.

JohnnyD 08-31-2010 04:41 PM

at 158lbs, i think you need to add about 1000 more calories to experience real good gains, good lean calories. your obviously thin, I hate cottage cheese, so good luck with that one, but id add a can of tuna to one of the meals, and even a post workout treat with dextrose as a sweetener, like haribo root beer gummies, the carbs will help deliver those essential proteins, good luck dude.


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