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TCB · 03-09-2007, 02:28 PM

Critique my meal plan please.

I am 41 years old, 5’ 7” and weigh 150 lbs, and I have decided to give "bigs" “How To Grow” routine a try.
I have pm’d big a few times and he has given me some great advice which I am greatful for. Big suggested that it would be better to now have the final plan looked at by members of the forum.
My previous post can be found here,

http://www.uk-muscle.co.uk/food-diet...an-please.html

When my first attempt at a meal plan was looked at, I was advised that it was low in fats. Because of this I have added eggs to the plan and also six fish oil capsules per day (one with each meal), I also intend to use omega3 margarine and also use some EV olive oil (in the form of light dressings on side salads which will accompany some of the meals).
Big advised that I should start to aim for about:250g protein, 200-250g carbs and 50g fats per day. He also mentioned that given the body fat reading, I didn’t want to be putting on any more body fat.
I measured my body fat percentage using some “Accu-Measure” callipers, using the “3 point” method (not sure how accurate, but I will keep the readings to compare) and they came out at 21.97% .
As you can see I have no values for fat intake, I still have to calculate these.
This meal plan will give me (over the six days), 1420 Grammes of Protein and carbohydrate, which breaks down to an average of 236g of both protein and carbohydrate per day.
So if anyone would like to have a look and see if they can find anything that I am doing wrong or can be improved on etc. For instance on days 1+2, because of the shift pattern I work, it means I end up having seven meals. The seventh meal is only two hours apart, and I was wondering if I should drop the carbs from this meal and just consume the Extreme Protein on it’s own?
Any help or advice would be appreciated,

Cheers,

TCB.

Day1.

4.30am. (40g Pand 40g C). Performance Whey + Oatibix (1/2 milk/water)
Vit + Min + 2 x Creatine + 1 x Fish Oil.

7am. (40g P and 40g C).
Scrambled Eggs (5) + 2 slices of whole wheat bread + 1 x Fish Oil.

11am. (40g P and 40g C). Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil.

2pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil.

5pm. (40g P and 40g C). MRP drink (mixed with water) + 18g carbs. (whole wheat bread or apple etc). + 1 x Fish Oil.

8pm. (40g P and 40g C). Chicken/Tuna + Veg etc, + 1 x Fish Oil.

10pm. Extreme Protein + some carbs. ??? any need for carbs here ???

Day 2

4.30am. (40g Pand 40g C). Performance Whey + Oatibix (1/2 milk/water)
Vit + Min + 2 x Creatine + 1 x Fish Oil.

7am. (40g P and 40g C).
Scrambled Eggs (5) + 2 slices of whole wheat bread + 1 x Fish Oil.

11am. (40g P and 40g C). Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil.

2pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil.

5pm. (40g P and 40g C). MRP drink (mixed with water) + 18g carbs. (whole wheat bread or apple etc). + 1 x Fish Oil.

8pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil.

10pm. Extreme Protein + some carbs. ??? any need for carbs here ???

Day 3.

9am. (40g P and 40g C). Performance Whey + Oatibix (1/2 milk/water)
Vit + Min + 2 x Creatine + 1 x Fish Oil.

12. (40g P and 40g C).Chicken/Tuna + Veg etc. + 1 x Fish Oil.

3pm. (40g P and 40g C).Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil.

6pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil.

10pm. (40g P and 40g C). Extreme Protein + Oatibix (1/2 milk/water) + 1 x Fish Oil.

Day 4 (Training Day).

8.30. -915am. (40g P and 40g C) Performance Whey + Oatibix (1/2 milk/water)
Vit + Min + 2 x Creatine + 1 x Fish Oil.

10am. Train.

10.45am. 50g Waxy Maize Starch + 2 x Creatine. Then 15 mins later 50g
Performance Whey.

12. (40g P and 40g C) Chicken/Tuna + Veg etc. + 2 x Fish Oil.

3pm. (40g P and 40g C) Chicken or tuna sandwich, whole wheat bread, extra low fat May + 1 x Fish Oil.

6pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil.

10pm. (40g P and 40g C) Extreme Protein + Oatibix (1/2 milk/water) + 1 x Fish Oil.

Day 5.

8.30 -9am. (40g P and 40g C). Performance Whey + Oatibix (1/2 milk/water)
Vit + Min + 2 x Creatine + 1 x Fish Oil.

12. (40g P and 40g C). Chicken, Tuna + veg etc. + 1 x Fish Oil.

3pm. (40g P and 40g C).Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil.

6pm. (40g P and 40g C). MRP drink (mixed with water) + 18g carbs. (whole wheat bread or apple etc). + 1 x Fish Oil.

8pm. (40g P and 40g C). Chicken, Tuna + veg etc. + 1 x Fish Oil.

10pm. (40g P and 40g C), (Cottage Cheese in whole wheat bread), or Extreme Protein. + 1 x Fish Oil.

Day 6 (Training Day).

9am. (40g P and 40g C). Performance Whey + Oatibix (1/2 milk/water)
Vit + Min + 2 x Creatine + 1 x Fish Oil.

10am. Train.

10.45am. 50g Waxy Maize Starch + 2 x Creatine. Then 15 mins later 50g
Performance Whey.

12 (40g P and 40g C). Chicken/Tuna + carbs etc. + 2 x Fish Oil.

3pm.(40g P and 40g carbs) Chicken or tuna sandwich Whole Wheat bread, extra low fat may. + 1 x Fish Oil.

6pm. (40g P and 40g C). Chicken/Tuna + carbs etc. + 1 x Fish Oil.

10pm. (40g P and 40g C). Extreme Protein + Oatibix (1/2 milk/water) + 1 x Fish Oil.

03-09-2007, 02:28 PM	#1 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Critique my meal plan, please. Critique my meal plan please. I am 41 years old, 5’ 7” and weigh 150 lbs, and I have decided to give "bigs" “How To Grow” routine a try. I have pm’d big a few times and he has given me some great advice which I am greatful for. Big suggested that it would be better to now have the final plan looked at by members of the forum. My previous post can be found here, http://www.uk-muscle.co.uk/food-diet...an-please.html When my first attempt at a meal plan was looked at, I was advised that it was low in fats. Because of this I have added eggs to the plan and also six fish oil capsules per day (one with each meal), I also intend to use omega3 margarine and also use some EV olive oil (in the form of light dressings on side salads which will accompany some of the meals). Big advised that I should start to aim for about:250g protein, 200-250g carbs and 50g fats per day. He also mentioned that given the body fat reading, I didn’t want to be putting on any more body fat. I measured my body fat percentage using some “Accu-Measure” callipers, using the “3 point” method (not sure how accurate, but I will keep the readings to compare) and they came out at 21.97% . As you can see I have no values for fat intake, I still have to calculate these. This meal plan will give me (over the six days), 1420 Grammes of Protein and carbohydrate, which breaks down to an average of 236g of both protein and carbohydrate per day. So if anyone would like to have a look and see if they can find anything that I am doing wrong or can be improved on etc. For instance on days 1+2, because of the shift pattern I work, it means I end up having seven meals. The seventh meal is only two hours apart, and I was wondering if I should drop the carbs from this meal and just consume the Extreme Protein on it’s own? Any help or advice would be appreciated, Cheers, TCB. Day1. 4.30am. (40g Pand 40g C). Performance Whey + Oatibix (1/2 milk/water) Vit + Min + 2 x Creatine + 1 x Fish Oil. 7am. (40g P and 40g C). Scrambled Eggs (5) + 2 slices of whole wheat bread + 1 x Fish Oil. 11am. (40g P and 40g C). Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil. 2pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil. 5pm. (40g P and 40g C). MRP drink (mixed with water) + 18g carbs. (whole wheat bread or apple etc). + 1 x Fish Oil. 8pm. (40g P and 40g C). Chicken/Tuna + Veg etc, + 1 x Fish Oil. 10pm. Extreme Protein + some carbs. ??? any need for carbs here ??? Day 2 4.30am. (40g Pand 40g C). Performance Whey + Oatibix (1/2 milk/water) Vit + Min + 2 x Creatine + 1 x Fish Oil. 7am. (40g P and 40g C). Scrambled Eggs (5) + 2 slices of whole wheat bread + 1 x Fish Oil. 11am. (40g P and 40g C). Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil. 2pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil. 5pm. (40g P and 40g C). MRP drink (mixed with water) + 18g carbs. (whole wheat bread or apple etc). + 1 x Fish Oil. 8pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil. 10pm. Extreme Protein + some carbs. ??? any need for carbs here ??? Day 3. 9am. (40g P and 40g C). Performance Whey + Oatibix (1/2 milk/water) Vit + Min + 2 x Creatine + 1 x Fish Oil. 12. (40g P and 40g C).Chicken/Tuna + Veg etc. + 1 x Fish Oil. 3pm. (40g P and 40g C).Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil. 6pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil. 10pm. (40g P and 40g C). Extreme Protein + Oatibix (1/2 milk/water) + 1 x Fish Oil. Day 4 (Training Day). 8.30. -915am. (40g P and 40g C) Performance Whey + Oatibix (1/2 milk/water) Vit + Min + 2 x Creatine + 1 x Fish Oil. 10am. Train. 10.45am. 50g Waxy Maize Starch + 2 x Creatine. Then 15 mins later 50g Performance Whey. 12. (40g P and 40g C) Chicken/Tuna + Veg etc. + 2 x Fish Oil. 3pm. (40g P and 40g C) Chicken or tuna sandwich, whole wheat bread, extra low fat May + 1 x Fish Oil. 6pm. (40g P and 40g C). Chicken/Tuna + Veg etc + 1 x Fish Oil. 10pm. (40g P and 40g C) Extreme Protein + Oatibix (1/2 milk/water) + 1 x Fish Oil. Day 5. 8.30 -9am. (40g P and 40g C). Performance Whey + Oatibix (1/2 milk/water) Vit + Min + 2 x Creatine + 1 x Fish Oil. 12. (40g P and 40g C). Chicken, Tuna + veg etc. + 1 x Fish Oil. 3pm. (40g P and 40g C).Chicken or tuna sandwich, whole wheat bread, extra low fat May. + 1 x Fish Oil. 6pm. (40g P and 40g C). MRP drink (mixed with water) + 18g carbs. (whole wheat bread or apple etc). + 1 x Fish Oil. 8pm. (40g P and 40g C). Chicken, Tuna + veg etc. + 1 x Fish Oil. 10pm. (40g P and 40g C), (Cottage Cheese in whole wheat bread), or Extreme Protein. + 1 x Fish Oil. Day 6 (Training Day). 9am. (40g P and 40g C). Performance Whey + Oatibix (1/2 milk/water) Vit + Min + 2 x Creatine + 1 x Fish Oil. 10am. Train. 10.45am. 50g Waxy Maize Starch + 2 x Creatine. Then 15 mins later 50g Performance Whey. 12 (40g P and 40g C). Chicken/Tuna + carbs etc. + 2 x Fish Oil. 3pm.(40g P and 40g carbs) Chicken or tuna sandwich Whole Wheat bread, extra low fat may. + 1 x Fish Oil. 6pm. (40g P and 40g C). Chicken/Tuna + carbs etc. + 1 x Fish Oil. 10pm. (40g P and 40g C). Extreme Protein + Oatibix (1/2 milk/water) + 1 x Fish Oil.