Please critque my meal plan.

[snowkid10]

This is my meal plan I have made through info from this site, word of mouth around the gym, and local nutrition outfits. I am currently 19 years of age and 158 pounds. I am lifting weight 5 days a week and about 30 mins of cardio 5 days a week.

Morning 8, 9 or 10 am: 4 egg whites and 2 whole eggs, either one vector bar, two poptarts, peanut butter toast, or a bowl of oatmeal, also 1.5 tablespoons of flaxseed, one multi vitamin, one teaspoon of fish oils, two 750 mg Bulgarian tribulus pills and one kre-alkalyn 1.5g pill.


12 am or 1 pm again depending on schedule: any snack toast or bagel with peanut butter, cereal or sandwich or wrap with meat and veggies.

1.5 or 2 hours before workout one can of tuna mixed with mayonnaise (makes it taste better), two 30g scoops of whey protein powder mixed with orange juice, I tablespoon of fish oil and a vitamin c chewable.

4 0r 5 pm pre workout: 2 scoops of NO-xplode 30 mins before workout.

5:30 or 6:30 pm after workout: 3 30g scoops of whey protein powder, also 30 mins after this takes place i take 1 Kre-Alkalyn 1.5g 1500 pill.

7 or 8 pm dinner: pasta or rice with fish, lean ground beef, lean chicken breast, or grilling steak. Also pick a vegetable dish like stir fry, potato, beans, salad, peas etc… and a teaspoon of fish oil, two 750 mg Bulgarian tribulus pills and another multi vitamin.

9 or 10 pm: usually any snack toast, cereal, oatmeal, or even just snack on spinach.

11 or 12 pm Bedtime: 2, 30 gram scoops of whey protein and 1.5 tablespoons of flaxseed.


Let me know what you think
thanks, Snowkid10

[hlcn8]

well thought out, it seems you've done your research. i'm not as versed as others on this board so i'll wait for their responses, but thank you for doing your part first!

[ROCKILLER]

My thoughts.
Please add times for all of them, and make 1 schedule here that you can modify for your other days 8, 9, or 10 is a big difference. you want to eat every 2-3 hours.

Stick to oatmeal, not the little packets with the flavoring, for breakfst. poptarts and most cereals arent going to do you any good. As far as the eggs, I eat them all whole. From what I've read about it your body doesnt absorb all the bad cholesterol anyway and if it does the good stuff you eat will help flush it out.

for your second meal you need some solid protein like chicken. and some carbs like rice or whole grain bread.

for post workout I dont think you need 3 scoops of protein powder. Your body can only absorb so much at one time.

At 9 or 10 I would go for some type of protein like cottage cheese. you dont really need any carbs as you will be sleeping and wont be able to use the energy

get some casein protein for before you sleep. It absorbs slower so it will last longer into the night.
I eat like 1-1.5 cups of lowfat cottage cheese and save the casein for days that I'm out.

Do you drink any soda or caffeine drinks at all. I like the NO-xplod but if I take it in the afternoons I cant seem to sleep. I havent drank soda in a long time though so I'm really sensitive to the caffeine.

[snowkid10]

Yeah I dont drink soda at all. I do find that No-xplode keeps me awake if i dont do any activites after the gym. I have jiu-jitsu 4 nites a week at 9 pm for 2 hours and by the time i get home from that I am ready to pass out. Get into martial arts its great discepline and helps get the anger out. thanks for the reply bro.

Originally Posted by ROCKILLER

My thoughts.
Please add times for all of them, and make 1 schedule here that you can modify for your other days 8, 9, or 10 is a big difference. you want to eat every 2-3 hours.

Stick to oatmeal, not the little packets with the flavoring, for breakfst. poptarts and most cereals arent going to do you any good. As far as the eggs, I eat them all whole. From what I've read about it your body doesnt absorb all the bad cholesterol anyway and if it does the good stuff you eat will help flush it out.

for your second meal you need some solid protein like chicken. and some carbs like rice or whole grain bread.

for post workout I dont think you need 3 scoops of protein powder. Your body can only absorb so much at one time.

At 9 or 10 I would go for some type of protein like cottage cheese. you dont really need any carbs as you will be sleeping and wont be able to use the energy

get some casein protein for before you sleep. It absorbs slower so it will last longer into the night.
I eat like 1-1.5 cups of lowfat cottage cheese and save the casein for days that I'm out.

Do you drink any soda or caffeine drinks at all. I like the NO-xplod but if I take it in the afternoons I cant seem to sleep. I havent drank soda in a long time though so I'm really sensitive to the caffeine.

[Kiev]

I think some oatmeal or whole wheat paste with your pre workout meal will help you have better workouts.

[snowkid10]

No mroe advice or what?

[diesil]

your overdoing the omega 3's stick with just 2 tbs of flax per day-one in the morn and one and night.the amount you were taking plus the fish oil it's a wonder you didn't have the runs plus take in some simple carbs with your post workout shake. also what are you goals? i'm assuming by your amount of carbs it's muscle gain if so what are you doing 5 sessions of cardio for? cut that out plus for your weight one scoop of no-exp would be enough

[sonis9]

give me your goals bro- and i will let you know whay i think-

[snowkid10]

My goal is to put on a good amount of size but still be cut up. Since i have been doing the 30 mins of cardio 5 days a week i noticed my size dropping pretty quick. The reason why i started doing cardio was because my stomach and face were gettting a little chubby and i wanted my abs back for the summer. now that i notice my size going down im debating sticking to the cardio.

thanks, bro

Originally Posted by sonis9

give me your goals bro- and i will let you know whay i think-

[daf2]

why so much cardio??

Morning 8, 9 or 10 am: 4 egg whites and 2 whole eggs, either one vector bar, two poptarts, peanut butter toast, or a bowl of oatmeal, also 1.5 tablespoons of flaxseed, one multi vitamin, one teaspoon of fish oils, two 750 mg Bulgarian tribulus pills and one kre-alkalyn 1.5g pill.
have more egg whites and add just oats and you can also add whey here. save flax for next meal

12 am or 1 pm again depending on schedule: any snack toast or bagel with peanut butter, cereal or sandwich or wrap with meat and veggies.
try to have some rice/ beans or potatoes and chicken/tuna

1.5 or 2 hours before workout one can of tuna mixed with mayonnaise (makes it taste better), two 30g scoops of whey protein powder mixed with orange juice, I tablespoon of fish oil and a vitamin c chewable.
use fat free mayo or olive oil

4 0r 5 pm pre workout: 2 scoops of NO-xplode 30 mins before workout. not really a fan of no products

5:30 or 6:30 pm after workout: 3 30g scoops of whey protein powder, also 30 mins after this takes place i take 1 Kre-Alkalyn 1.5g 1500 pill.
add 50-100g dextrose/malto and use 2 whey


7 or 8 pm dinner: pasta or rice with fish, lean ground beef, lean chicken breast, or grilling steak. Also pick a vegetable dish like stir fry, potato, beans, salad, peas etc… and a teaspoon of fish oil, two 750 mg Bulgarian tribulus pills and another multi vitamin.

9 or 10 pm: usually any snack toast, cereal, oatmeal, or even just snack on spinach.
oats and lean protein

11 or 12 pm Bedtime: 2, 30 gram scoops of whey protein and 1.5 tablespoons of flaxseed.
cottage cheese or casein would be better

[coffee-guy]

Originally Posted by snowkid10

This is my meal plan I have made through info from this site, word of mouth around the gym, and local nutrition outfits. I am currently 19 years of age and 158 pounds. I am lifting weight 5 days a week and about 30 mins of cardio 5 days a week.

I'm not quite sure where you got all of your information but some of it is way off base. However, the layout is decent and the effort is there so let's get started.

Sound like we're going for lean bulking so...

Whey shake immediately upon waking (40g-60g mixed with water)

Morning 8, 9 or 10 am: 4 egg whites and 2 whole eggs, either one vector bar, two poptarts, peanut butter toast, or a bowl of oatmeal, also 1.5 tablespoons of flaxseed, one multi vitamin, one teaspoon of fish oils, two 750 mg Bulgarian tribulus pills and one kre-alkalyn 1.5g pill.

Cut the junk bro - I know being 19 is rough and your living conditions may not be the best in the world but if you can manage all of this other stuff then you should be able to manage the basics.

10 eggs whites and 1-2 whole eggs, 1 cup of oats and a tsp of healthy fats and a multi vitamin - all of the other junk goes out the window.

12 am or 1 pm again depending on schedule: any snack toast or bagel with peanut butter, cereal or sandwich or wrap with meat and veggies.

Protein source comes from either fish, chicken, or beef (no lunch meat etc). Real food is easy to come by and even easier to prepare - you just have to make the necessary sacrifices to eat them. Leave out the possibilities of toast, bagels, peanut butter, ceral or possible sandwich/wrap and eat 8-12oz of meat and some clean carbs coming from either black beans, brown rice, sweet potatos or oats.

1.5 or 2 hours before workout one can of tuna mixed with mayonnaise (makes it taste better), two 30g scoops of whey protein powder mixed with orange juice, I tablespoon of fish oil and a vitamin c chewable.

Forcing 100 grams of protein down your throat pre-workout is not going to help you much. Make two meals out of this only discard the oj and whey leaving you with two meals consisting of clean carbs and tuna (w/o - there are much better options availabe w/o the fats - experiment).

4 0r 5 pm pre workout: 2 scoops of NO-xplode 30 mins before workout.

Again, discard this and use your info from above to make a real meal here (only push it out to one hour prior)

5:30 or 6:30 pm after workout: 3 30g scoops of whey protein powder, also 30 mins after this takes place i take 1 Kre-Alkalyn 1.5g 1500 pill.

Cut this back to 60g protein and add simple carbs (preferably dextrose/maltodextrin)

7 or 8 pm dinner: pasta or rice with fish, lean ground beef, lean chicken breast, or grilling steak. Also pick a vegetable dish like stir fry, potato, beans, salad, peas etc… and a teaspoon of fish oil, two 750 mg Bulgarian tribulus pills and another multi vitamin.

Why can't you save some of this for a re-heated meal the following day on a regular basis? This is not a terrible meal though I would warn you to watch the way it is prepared.

9 or 10 pm: usually any snack toast, cereal, oatmeal, or even just snack on spinach.

Any old snack doesn't just work when you're really going for good gains. Eat another real meal here if your hungry.

11 or 12 pm Bedtime: 2, 30 gram scoops of whey protein and 1.5 tablespoons of flaxseed.

Switch to casein protein or even another "light" real meal. If all else fails, stick to this idea even though it should not be your first option/choice

Let me know what you think
thanks, Snowkid10

Overall, it needs a ton of help (see above). If my tone sounds rude don't take it as such. It's only that I would DIE to have had any type of advice you're receiving from this board at your age. The only thing that is going to make the difference is if YOU listen to it and use it to your advantage.

Also, I can tell that you are still young and are possibly a student of sorts by what foods/ideas you've posted. However, DO NOT use that as an excuse as there are way too many people on here that overcome that obstacle EVERY single day (daf2, glowalla, severedties, shibby, lmg2701, myself and MANY more)....

[coffee-guy]

Originally Posted by daf2

why so much cardio??

Morning 8, 9 or 10 am: 4 egg whites and 2 whole eggs, either one vector bar, two poptarts, peanut butter toast, or a bowl of oatmeal, also 1.5 tablespoons of flaxseed, one multi vitamin, one teaspoon of fish oils, two 750 mg Bulgarian tribulus pills and one kre-alkalyn 1.5g pill.
have more egg whites and add just oats and you can also add whey here. save flax for next meal

12 am or 1 pm again depending on schedule: any snack toast or bagel with peanut butter, cereal or sandwich or wrap with meat and veggies.
try to have some rice/ beans or potatoes and chicken/tuna

1.5 or 2 hours before workout one can of tuna mixed with mayonnaise (makes it taste better), two 30g scoops of whey protein powder mixed with orange juice, I tablespoon of fish oil and a vitamin c chewable.
use fat free mayo or olive oil

4 0r 5 pm pre workout: 2 scoops of NO-xplode 30 mins before workout. not really a fan of no products

5:30 or 6:30 pm after workout: 3 30g scoops of whey protein powder, also 30 mins after this takes place i take 1 Kre-Alkalyn 1.5g 1500 pill.
add 50-100g dextrose/malto and use 2 whey


7 or 8 pm dinner: pasta or rice with fish, lean ground beef, lean chicken breast, or grilling steak. Also pick a vegetable dish like stir fry, potato, beans, salad, peas etc… and a teaspoon of fish oil, two 750 mg Bulgarian tribulus pills and another multi vitamin.

9 or 10 pm: usually any snack toast, cereal, oatmeal, or even just snack on spinach.
oats and lean protein

11 or 12 pm Bedtime: 2, 30 gram scoops of whey protein and 1.5 tablespoons of flaxseed.
cottage cheese or casein would be better

What are you doing inside of my head bro? Long time no see - good advice as always...

[daf2]

haha. thanks bro. been here more lately. summer class isn't so bad.

[snowkid10]

SOunds awesome bro, thanks so much to you and everyone else that contributed to the thread. i will try to follow this exactly for say 2 weeks and letya know how i am coming along. Should i still be doing the cardio 5 days a week? I was thinking dropping it to say 2 days a week for 30 mins and then jsut 10 min warm ups on the cardio off days, sound like a good plan? then i can focuse on lifting even more. thanks again bro

Originally Posted by fog_hat1981

Overall, it needs a ton of help (see above). If my tone sounds rude don't take it as such. It's only that I would DIE to have had any type of advice you're receiving from this board at your age. The only thing that is going to make the difference is if YOU listen to it and use it to your advantage.

Also, I can tell that you are still young and are possibly a student of sorts by what foods/ideas you've posted. However, DO NOT use that as an excuse as there are way too many people on here that overcome that obstacle EVERY single day (daf2, glowalla, severedties, shibby, lmg2701, myself and MANY more)....