Help Regarding Meal Plan, Please. - UK-Muscle Body Building Community

TCB · 12-07-2007, 01:02 PM

I’ve been trying to sort out a nutrition plan over the last few days and already I am starting to get fecking baffled, (not that hard for me).

O.k., here’s a bit of background.
I tried lifting weights about 15 years ago and after about six months of getting no real gains I gave up. However knowing what I know now, I was obviously overtraining on the wrong exercises, c**p nutrition and not enough sleep.

I am now 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, but it’s about time I threw some question out to the forum.

O.k., so just to make sure I am on the right track I followed the advice in “Peg’s” article in “Getting Started” and calculated my BMR.
I am 41 years old, 171 cms tall and weigh 68.4 kgs, so if I have calculated correctly, my BMR should be as follows,

BMR = 66 + 937.08 + 855 – 278.8 = 1579.

As you will know she then advises to work out your Total Daily Energy Expenditure by picking an activity level. Now given that I don’t exercise, but I do have a physical job and I do consider myself to have quite a fast metabolism I chose “Moderately Active” as a starting point. This requires your BMR to be multiplied by 1.55,

BMR = 1579 x 1.55 = 2447 calories per day.

I also 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% .
So given what we now know, I should go for the 2447 cals per day as a starting point?

Big advised that I should start to aim for about:250g protein, 200-250g carbs and 50g fats per day, for protein this would mean about 41 grams of protein per meal at six meals per day. He also mentioned that given the body fat reading, I didn’t want to be putting on any more body fat.
However I then read an article which said that you should be consuming 1.5 grams of protein per pound of lean bodyweight, so given the body fat reading above that would be,

1.5 x 117.05 lbs = 175.

This would mean 175g of protein divided by six meals = approximately 29g per meal.
So, now I’m getting confused.
Given that I don’t want to fail again like I did all those years ago, I really need to get the nutrition side of things spot on, the trouble is I am not sure I trust myself to get this right. I have been reading the articles here on the forum, and I understand the basics, but I am still not confident that I could structure a proper meal plan.
Also I will need to factor in the use of whey protein drinks, supplements and possibly the use of a meal replacement drink once or twice a week due to work shift patterns.
Just for the record, I plan on using Extreme Nutrition supplements as they get some “good press” here on the forum
I know it is a lot to ask, but is there anyone on the forum who would be willing to spare the time to help me work out a six meal a day plan that fits in with the information given above.
Any help or advice would be appreciated,

Cheers,

TCB.

Peg · 14-07-2007, 05:20 PM

Each human body is unique and will have its own metabolism needs based on the person's life style and work schedule.

Best thing to do is post a sample diet that you create and then let us tweek it.

You can gain flab by eating too much protein or too many starchy carbs.

If you are consistent with your training and not just a weekend warrior, then go with Big's estimate as that will make sure your body has protein to create muscle.

If you are not consistent and the muscles are not worked intensely when you train then go with the lower protein ratio.

The bottom line is to gain muscle and not gain flab, you must balance your calorie intake with the calorie expenditure such that you are burning enough carbs to prevent a catabolic state or add flab and have enough complete protein to provide for the muscles gains and repair after your work-out.

Check out the competitors diets early on in their threads.
That may be a good place for you to start to get an idea of what you want for your diet.

Just jump in and write something and we will help you from there.

Cheers,
Peg

TCB · 14-07-2007, 05:41 PM

Thanks for the reply Peg and the informative PM, really appreciated.
If you look at "bigs" article you will see that it recommends that you only train twice a week and not to failure. Even so big still recommends a high portion of protein, he has been good at giving me advice and he knows his stuff.
I don't have a problem with consuming this amount of protein, it is just that i read this other article which stated around 1.5 grams per/lb of lean body weight. Just started to get confused.

I will work on a meal plan including weights etc over the next day or so and post it up for you to have a look at, thanks once again for all your help/advice,

TCB.

**Jimmy** · 14-07-2007, 08:15 PM

the human body doesnt work on pure mathematics

they are just a guide to help

shoot for 250-350g carbs, 200-250g protein, 70-100g fat

make sure you get a decent protein shake in after traininig

make sure the diet includes plenty of veg/fruit

have a cheat day once a week

drink 2-3litres of fluid a day

dont worry if each meal doesnt work out exactly to fit the desired macro ratios...just get it in the right ball park

aim to eat around 4-6 meals a day

try to get them mainly from solids, but drinks are ok to suit lifestyle

a good template would be

1
oats
veg/cheese omlette
yogurt

2
whey
milk
fruit

3
chicken
salad
pasta/rice
olive oil

4
whey
milk
fruit

5
tuna
beans
jacket potato
butter/cheese

6
steak
stir fry veg
olive oil

PWO
whey
water
dextrose/table sugar/honey

TCB · 15-07-2007, 10:08 AM

Cheers Jimmy, i will work around your template and then post a plan in the next few days.

TCB · 18-07-2007, 09:58 AM

O.k., I finally got a meal plan sorted, I have taken “bigs” original advice and aimed for 250g protein, 200-250g carbs and 50g fats per day.
Please have a look and let me know what you think, i am sure it won’t be perfect.
For instance, it is low on fats for a start, could I bump the fat intake up with fish oil capsules?, anyway please let me know what you think, and where I may be going wrong,

Cheers.

Meal One. 8.30am – Breakfast.

57g Performance Whey. P(41g), C(8.5g), F(2.3g) Cals(225).
250ml Skimmed Milk. P(8.5g), C(12.5g), F(4.25g) Cals(122.5).
36g Oats. P(4.2g), C(21g), F(3.1), Cals(129)

Total. P(53.7g), C(42g), F(9.65g), Cals(476.5)

9.30-10.15am – Train.

Meal Two. 10-15am.- PWO Drink.

57g Performance Whey. P(41g), C(8.5g), F(2.3g) Cals(225).
50g maltodextrin. P(0), C(48g), F(0), Cals(192).

Total. P(41g), C(56.5g), F(2.3g), Cals(417).

Meal three. 12.30pm- Dinner.

185g Chicken Breast. P(40g), C(0), F(5.9g), Cals(214).
35g Basmati Rice. P(2.3g), C(27g), F(0g), Cals(116).
50g Sweet Corn. P(3g), C(13.5g), F(1.75g), Cals(82).

Total. P(45.3g), C(40.5g), F(7.6g), Cals(412).

Meal Four. 3.30pm.

72g MRP Drink. P(41.8g), C(22.2g), F(3.9g), Cals(290).
Medium Banana. P(1.3g), C(27g), F(0.4g), Cals(105).

Total. P(43.1g), C(49g), F(4.3g), Cals(395)

Meal Five. 6.30pm- Tea.

175g Tuna, P(40g), C(0g), F(1g), Cals(173).
200g Brocolli, P(4.8g), C(14.4g), F(0.8g), Cals(70).
Med Sweet Potatoe, P(2.3g), C(23.6g), F(0.2g), Cals(103).

Total. P(47.1g), C(38g), F(2g), Cals(346).

Meal Six 9.30pm.

57g Performance Whey. P(41g), C(8.5g), F(2.3g) Cals(225).
Apple. P(0.4g), C(11.8g), F(0.4g), Cals(47).

Total. P(41.04g), C(20.3g), F(2.7g), Cals(272).

Total For The Six Meals.

Protein – 269.4 g.
Carbohydrate – 246.3 g.
Fat – 28.5 g.
Calories – 2318.

**big** · 18-07-2007, 04:41 PM

Looks pretty good but needs more fats dude. Add some oils to your diet (both fish oil caps and cooking in extra virgin olive oil). You need to bring that number to at least 50g. Add some more veggies too.

Overall, aside from that, it looks fine. Be sure to adjust it as you go along if it isn't working as intended.

TCB · 18-07-2007, 05:07 PM

Quote:

Originally Posted by big

Looks pretty good but needs more fats dude. Add some oils to your diet (both fish oil caps and cooking in extra virgin olive oil). You need to bring that number to at least 50g. Add some more veggies too.

Overall, aside from that, it looks fine. Be sure to adjust it as you go along if it isn't working as intended.

Cheers big, much appreciated.
How many fish oil caps are we talking about per day? and would it be o.k. to use "extra low fat" mayonaise mixed in with some of the chicken and tuna, or is that bad fat?

cheers.

**Jimmy** · 18-07-2007, 07:57 PM

TBH there arent enough food meals there in terms of protein

try to go with 50/50 whey/solid protein

to remedy this swap eggs for whey at meal1

this will bump up the fats

olive oil or butter is a good addition to meals 3&5

being fussy, i would add a salad in there somewhere also

**big** · 18-07-2007, 08:45 PM

Quote:

Originally Posted by TCB

Cheers big, much appreciated.
How many fish oil caps are we talking about per day? and would it be o.k. to use "extra low fat" mayonaise mixed in with some of the chicken and tuna, or is that bad fat?

cheers.

At least 5g of fish oil caps.

XL mayo is fine.

Also, follow Jimmy's advice above.

TCB · 19-07-2007, 10:01 AM

Quote:

Originally Posted by Jimmy

TBH there arent enough food meals there in terms of protein

try to go with 50/50 whey/solid protein

to remedy this swap eggs for whey at meal1

this will bump up the fats

olive oil or butter is a good addition to meals 3&5

being fussy, i would add a salad in there somewhere also

Thanks for the advice Jimmy, i will do as you suggest,

cheers.

TCB · 19-07-2007, 10:03 AM

Quote:

Originally Posted by big

At least 5g of fish oil caps.

XL mayo is fine.

Also, follow Jimmy's advice above.

Thanks for that big, will do,

cheers.

TCB · 19-07-2007, 10:07 AM

One thing i forgot to ask was, when would be the best time to take creatine (training and non training days) and glutamine (do you think that glutamine is a worthwhile supplement)?

cheers.

**big** · 19-07-2007, 10:33 AM

Take creatine post-workout IMO. On non-training days it doesn't really matter when you take it - first thing in the morning so you don't forget seems sensible - or whenever you would normally have taken it on a training day if you have a good memory

I don't think glutamine is worth it. Others disagree tho. By all means try your diet for a few weeks and then add it and see if it makes any difference to you.

TCB · 19-07-2007, 11:58 AM

Quote:

Originally Posted by big

Take creatine post-workout IMO. On non-training days it doesn't really matter when you take it - first thing in the morning so you don't forget seems sensible - or whenever you would normally have taken it on a training day if you have a good memory

I don't think glutamine is worth it. Others disagree tho. By all means try your diet for a few weeks and then add it and see if it makes any difference to you.

Cheers mate

12-07-2007, 01:02 PM	#1 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Help Regarding Meal Plan, Please. I’ve been trying to sort out a nutrition plan over the last few days and already I am starting to get fecking baffled, (not that hard for me). O.k., here’s a bit of background. I tried lifting weights about 15 years ago and after about six months of getting no real gains I gave up. However knowing what I know now, I was obviously overtraining on the wrong exercises, cp nutrition and not enough sleep. I am now 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, but it’s about time I threw some question out to the forum. O.k., so just to make sure I am on the right track I followed the advice in “Peg’s” article in “Getting Started” and calculated my BMR. I am 41 years old, 171 cms tall and weigh 68.4 kgs, so if I have calculated correctly, my BMR should be as follows, BMR = 66 + 937.08 + 855 – 278.8 = 1579. As you will know she then advises to work out your Total Daily Energy Expenditure by picking an activity level. Now given that I don’t exercise, but I do have a physical job and I do consider myself to have quite a fast metabolism I chose “Moderately Active” as a starting point. This requires your BMR to be multiplied by 1.55, BMR = 1579 x 1.55 = 2447 calories per day.** I also 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% . So given what we now know, I should go for the 2447 cals per day as a starting point? Big advised that I should start to aim for about:250g protein, 200-250g carbs and 50g fats per day, for protein this would mean about 41 grams of protein per meal at six meals per day. He also mentioned that given the body fat reading, I didn’t want to be putting on any more body fat. However I then read an article which said that you should be consuming 1.5 grams of protein per pound of lean bodyweight, so given the body fat reading above that would be, 1.5 x 117.05 lbs = 175. This would mean 175g of protein divided by six meals = approximately 29g per meal. So, now I’m getting confused. Given that I don’t want to fail again like I did all those years ago, I really need to get the nutrition side of things spot on, the trouble is I am not sure I trust myself to get this right. I have been reading the articles here on the forum, and I understand the basics, but I am still not confident that I could structure a proper meal plan. Also I will need to factor in the use of whey protein drinks, supplements and possibly the use of a meal replacement drink once or twice a week due to work shift patterns. Just for the record, I plan on using Extreme Nutrition supplements as they get some “good press” here on the forum I know it is a lot to ask, but is there anyone on the forum who would be willing to spare the time to help me work out a six meal a day plan that fits in with the information given above. Any help or advice would be appreciated, Cheers, TCB.

14-07-2007, 05:20 PM	#2 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Re: Help Regarding Meal Plan, Please. Each human body is unique and will have its own metabolism needs based on the person's life style and work schedule. Best thing to do is post a sample diet that you create and then let us tweek it. You can gain flab by eating too much protein or too many starchy carbs. If you are consistent with your training and not just a weekend warrior, then go with Big's estimate as that will make sure your body has protein to create muscle. If you are not consistent and the muscles are not worked intensely when you train then go with the lower protein ratio. The bottom line is to gain muscle and not gain flab, you must balance your calorie intake with the calorie expenditure such that you are burning enough carbs to prevent a catabolic state or add flab and have enough complete protein to provide for the muscles gains and repair after your work-out. Check out the competitors diets early on in their threads. That may be a good place for you to start to get an idea of what you want for your diet. Just jump in and write something and we will help you from there. Cheers, Peg __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight."

14-07-2007, 05:41 PM	#3 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Re: Help Regarding Meal Plan, Please. Thanks for the reply Peg and the informative PM, really appreciated. If you look at "bigs" article you will see that it recommends that you only train twice a week and not to failure. Even so big still recommends a high portion of protein, he has been good at giving me advice and he knows his stuff. I don't have a problem with consuming this amount of protein, it is just that i read this other article which stated around 1.5 grams per/lb of lean body weight. Just started to get confused. I will work on a meal plan including weights etc over the next day or so and post it up for you to have a look at, thanks once again for all your help/advice, TCB.

14-07-2007, 08:15 PM	#4 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,419	Re: Help Regarding Meal Plan, Please. the human body doesnt work on pure mathematics they are just a guide to help shoot for 250-350g carbs, 200-250g protein, 70-100g fat make sure you get a decent protein shake in after traininig make sure the diet includes plenty of veg/fruit have a cheat day once a week drink 2-3litres of fluid a day dont worry if each meal doesnt work out exactly to fit the desired macro ratios...just get it in the right ball park aim to eat around 4-6 meals a day try to get them mainly from solids, but drinks are ok to suit lifestyle a good template would be 1 oats veg/cheese omlette yogurt 2 whey milk fruit 3 chicken salad pasta/rice olive oil 4 whey milk fruit 5 tuna beans jacket potato butter/cheese 6 steak stir fry veg olive oil PWO whey water dextrose/table sugar/honey __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

15-07-2007, 10:08 AM	#5 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Re: Help Regarding Meal Plan, Please. Cheers Jimmy, i will work around your template and then post a plan in the next few days.

18-07-2007, 09:58 AM	#6 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Re: Help Regarding Meal Plan, Please. O.k., I finally got a meal plan sorted, I have taken “bigs” original advice and aimed for 250g protein, 200-250g carbs and 50g fats per day. Please have a look and let me know what you think, i am sure it won’t be perfect. For instance, it is low on fats for a start, could I bump the fat intake up with fish oil capsules?, anyway please let me know what you think, and where I may be going wrong, Cheers. Meal One. 8.30am – Breakfast. 57g Performance Whey. P(41g), C(8.5g), F(2.3g) Cals(225). 250ml Skimmed Milk. P(8.5g), C(12.5g), F(4.25g) Cals(122.5). 36g Oats. P(4.2g), C(21g), F(3.1), Cals(129) Total. P(53.7g), C(42g), F(9.65g), Cals(476.5) 9.30-10.15am – Train. Meal Two. 10-15am.- PWO Drink. 57g Performance Whey. P(41g), C(8.5g), F(2.3g) Cals(225). 50g maltodextrin. P(0), C(48g), F(0), Cals(192). Total. P(41g), C(56.5g), F(2.3g), Cals(417). Meal three. 12.30pm- Dinner. 185g Chicken Breast. P(40g), C(0), F(5.9g), Cals(214). 35g Basmati Rice. P(2.3g), C(27g), F(0g), Cals(116). 50g Sweet Corn. P(3g), C(13.5g), F(1.75g), Cals(82). Total. P(45.3g), C(40.5g), F(7.6g), Cals(412). Meal Four. 3.30pm. 72g MRP Drink. P(41.8g), C(22.2g), F(3.9g), Cals(290). Medium Banana. P(1.3g), C(27g), F(0.4g), Cals(105). Total. P(43.1g), C(49g), F(4.3g), Cals(395) Meal Five. 6.30pm- Tea. 175g Tuna, P(40g), C(0g), F(1g), Cals(173). 200g Brocolli, P(4.8g), C(14.4g), F(0.8g), Cals(70). Med Sweet Potatoe, P(2.3g), C(23.6g), F(0.2g), Cals(103). Total. P(47.1g), C(38g), F(2g), Cals(346). Meal Six 9.30pm. 57g Performance Whey. P(41g), C(8.5g), F(2.3g) Cals(225). Apple. P(0.4g), C(11.8g), F(0.4g), Cals(47). Total. P(41.04g), C(20.3g), F(2.7g), Cals(272). Total For The Six Meals. Protein – 269.4 g. Carbohydrate – 246.3 g. Fat – 28.5 g. Calories – 2318.

18-07-2007, 04:41 PM	#7 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	Re: Help Regarding Meal Plan, Please. Looks pretty good but needs more fats dude. Add some oils to your diet (both fish oil caps and cooking in extra virgin olive oil). You need to bring that number to at least 50g. Add some more veggies too. Overall, aside from that, it looks fine. Be sure to adjust it as you go along if it isn't working as intended. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-07-2007, 07:57 PM	#9 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,419	Re: Help Regarding Meal Plan, Please. TBH there arent enough food meals there in terms of protein try to go with 50/50 whey/solid protein to remedy this swap eggs for whey at meal1 this will bump up the fats olive oil or butter is a good addition to meals 3&5 being fussy, i would add a salad in there somewhere also __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

19-07-2007, 10:07 AM	#13 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Re: Help Regarding Meal Plan, Please. One thing i forgot to ask was, when would be the best time to take creatine (training and non training days) and glutamine (do you think that glutamine is a worthwhile supplement)? cheers.

19-07-2007, 10:33 AM	#14 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	Re: Help Regarding Meal Plan, Please. Take creatine post-workout IMO. On non-training days it doesn't really matter when you take it - first thing in the morning so you don't forget seems sensible - or whenever you would normally have taken it on a training day if you have a good memory I don't think glutamine is worth it. Others disagree tho. By all means try your diet for a few weeks and then add it and see if it makes any difference to you. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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