Critique my meal plan, please. - UK-Muscle Body Building Community

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.

Slamdog · 03-09-2007, 03:16 PM

Not sure about the diet, but your bf measurements seem well out. I'm 5'8" at 20% and weigh 209lbs. if you are 150lbs you are pretty close to what the bmi says is optimal for your height. I'd say your readings were a touch out.

TCB · 03-09-2007, 04:05 PM

Quote:

Originally Posted by Slamdog

Not sure about the diet, but your bf measurements seem well out. I'm 5'8" at 20% and weigh 209lbs. if you are 150lbs you are pretty close to what the bmi says is optimal for your height. I'd say your readings were a touch out.

Cheers mate,
i was a bit dubious about the results, maybe i should try the 7 site method instead of the 3.

Slamdog · 03-09-2007, 04:31 PM

I may be completely wrong.. I just did a tape version and it said I was 30% but using calipers over 7 sites said I was actually 18%...

It all depends on consistency really. If you measure the same way every time then you will see the trend. I actually do the 7 site 3 times and average the measurements out so it takes into account measuring differences... I really would like to get it checked by an expert though.

As you are trying to grow I would say that your bf measure is a bit too high though!

TCB · 04-09-2007, 10:18 AM

Quote:

Originally Posted by Slamdog

I may be completely wrong.. I just did a tape version and it said I was 30% but using calipers over 7 sites said I was actually 18%...

It all depends on consistency really. If you measure the same way every time then you will see the trend. I actually do the 7 site 3 times and average the measurements out so it takes into account measuring differences... I really would like to get it checked by an expert though.

As you are trying to grow I would say that your bf measure is a bit too high though!

Thanks for the advice mate.

TCB · 04-09-2007, 06:39 PM

Anyone, please ???

**hackskii** · 07-09-2007, 06:26 PM

Ok, first of all I would only use the protein powder PWO and whole foods over MRE’s, shakes, etc.

The protein is a bit high for my liking beings you are only 150 lbs and shooting for 250 grams of protein seems high to me.
The carbs are a bit low for my liking too as I am assuming beings you are the same height as me you are looking at gaining some size?
Fats are too low too.

One very good way to get in some fats is nuts and seeds, almonds and brazil nuts are awesome and one of the best, hell even pumpkin seeds are good for your prostate (zinc) and are known to be anti-parasitic.
So, adding in some nuts or seeds would be just fine.

I don’t like margarines and I only eat butter, so not sure what is in Omega 3 margarine is but I would assume some kind of vegetable spread.
Butter is better.

You can always take a few more fish oils; I take 12 a day myself.

I would also like to see more fibrous green vegetables in the diet. As it sits you are getting a majority of your carbs from breads and if you choose other carbs like whole grain rice, oats, sweet potato I think you will be better off.

So, up the carbs, drop some of the protein, up the fats, drop the margarine and use butter instead (I have a post on the benefits of butter somewhere), eat less breads, eat more vegetables and I think you should have some red meat in your diet.
Red meat is very high in iron, b-vitamins, and is killer for packing on mass.

TCB · 08-09-2007, 10:16 AM

Hello Hackskii,
thanks for taking the time to reply, it's appreciated.
I will take another look at the plan and make some adjustments,

cheers,

TCB.

Five-O · 08-09-2007, 11:01 AM

If you want to gain and are 150lbs which is very light obviously, you need to fill your diet with good quality food and a decent protein powder, I wouldn't be too overly concerned about sticking to a set diet plan.

Aim for a good 6-7 meals a day and don't worry about eating meals with protein, carbs and fats, just get the food down you.

Its not easy eating clean and gaining, you might benefit from a few dirty calories, maybe a couple of cheat days a week etc instead of being super strict.

I say this because if your not gaining from the get-go, it can become a little disapointing, make sure your adding weight weekly, if your getting fat and don't feel comfortable then clean the diet a little or change things around.

Bulldozer · 08-09-2007, 01:22 PM

Quote:

Originally Posted by Five-O

If you want to gain and are 150lbs which is very light obviously, you need to fill your diet with good quality food and a decent protein powder, I wouldn't be too overly concerned about sticking to a set diet plan.

Aim for a good 6-7 meals a day and don't worry about eating meals with protein, carbs and fats, just get the food down you.

Its not easy eating clean and gaining, you might benefit from a few dirty calories, maybe a couple of cheat days a week etc instead of being super strict.

I say this because if your not gaining from the get-go, it can become a little disapointing, make sure your adding weight weekly, if your getting fat and don't feel comfortable then clean the diet a little or change things around.

Yep i agree!

Just eat everything in sight for a while, eat every 2 hours.

If you can tolerate the lactose and dont have a problem with bloating effect drinking milk is a great way to add calories. Down a large glass with every meal. Before you know it you have added a few hundred more calories .

Once you start seeing your weight going up nicely then keep an eye on the bodyfat level, then clean it up a little if needed

**hackskii** · 08-09-2007, 03:12 PM

Most people have a difficult time breaking down lactose as we dont carry the enzyme after we are grown.

Bulldozer · 08-09-2007, 03:32 PM

Quote:

Originally Posted by hackskii

Most people have a difficult time breaking down lactose as we dont carry the enzyme after we are grown.

Yep indeedy, i myself dont have a problem at all. I try and stay away from milk now because i dont wanna get any fatter than i am lol, i get plenty of calories from food as i have no problem at all putting it away

If you can tolerate the lactose then milk can be a good bulking aid IMO

Five-O · 08-09-2007, 05:52 PM

Quote:

Originally Posted by hackskii

Most people have a difficult time breaking down lactose as we dont carry the enzyme after we are grown.

I think about something like 70% of Americans have major problems with that issue, we are slightly more tolerant, I once saw an article years ago.

Five-O · 08-09-2007, 05:53 PM

Quote:

Originally Posted by Bulldozer

Yep i agree!

Just eat everything in sight for a while, eat every 2 hours.

If you can tolerate the lactose and dont have a problem with bloating effect drinking milk is a great way to add calories. Down a large glass with every meal. Before you know it you have added a few hundred more calories .

Once you start seeing your weight going up nicely then keep an eye on the bodyfat level, then clean it up a little if needed

"see food" diet eh Bully, thats the way! :beer1:

toxictoffee · 08-09-2007, 05:57 PM

Quote:

Originally Posted by Five-O

70% of Americans have major problems

have you thought of using that as your signature? its a little on the low side but it will do

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.

03-09-2007, 03:16 PM	#2 (permalink)
Slamdog Does My Bomb Look Big In This? Join Date: Jun 2007 Location: Northampton Posts: 1,619	Re: Critique my meal plan, please. Not sure about the diet, but your bf measurements seem well out. I'm 5'8" at 20% and weigh 209lbs. if you are 150lbs you are pretty close to what the bmi says is optimal for your height. I'd say your readings were a touch out. __________________ I'd like to see it your way but I can't get my head that far up my own ar$e

03-09-2007, 04:31 PM	#4 (permalink)
Slamdog Does My Bomb Look Big In This? Join Date: Jun 2007 Location: Northampton Posts: 1,619	Re: Critique my meal plan, please. I may be completely wrong.. I just did a tape version and it said I was 30% but using calipers over 7 sites said I was actually 18%... It all depends on consistency really. If you measure the same way every time then you will see the trend. I actually do the 7 site 3 times and average the measurements out so it takes into account measuring differences... I really would like to get it checked by an expert though. As you are trying to grow I would say that your bf measure is a bit too high though! __________________ I'd like to see it your way but I can't get my head that far up my own ar$e

04-09-2007, 06:39 PM	#6 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Re: Critique my meal plan, please. Anyone, please ???

07-09-2007, 06:26 PM	#7 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,517	Re: Critique my meal plan, please. Ok, first of all I would only use the protein powder PWO and whole foods over MRE’s, shakes, etc. The protein is a bit high for my liking beings you are only 150 lbs and shooting for 250 grams of protein seems high to me. The carbs are a bit low for my liking too as I am assuming beings you are the same height as me you are looking at gaining some size? Fats are too low too. One very good way to get in some fats is nuts and seeds, almonds and brazil nuts are awesome and one of the best, hell even pumpkin seeds are good for your prostate (zinc) and are known to be anti-parasitic. So, adding in some nuts or seeds would be just fine. I don’t like margarines and I only eat butter, so not sure what is in Omega 3 margarine is but I would assume some kind of vegetable spread. Butter is better. You can always take a few more fish oils; I take 12 a day myself. I would also like to see more fibrous green vegetables in the diet. As it sits you are getting a majority of your carbs from breads and if you choose other carbs like whole grain rice, oats, sweet potato I think you will be better off. So, up the carbs, drop some of the protein, up the fats, drop the margarine and use butter instead (I have a post on the benefits of butter somewhere), eat less breads, eat more vegetables and I think you should have some red meat in your diet. Red meat is very high in iron, b-vitamins, and is killer for packing on mass. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-09-2007, 10:16 AM	#8 (permalink)
TCB Newbie Trainer Join Date: Jun 2007 Posts: 29	Re: Critique my meal plan, please. Hello Hackskii, thanks for taking the time to reply, it's appreciated. I will take another look at the plan and make some adjustments, cheers, TCB.

08-09-2007, 11:01 AM	#9 (permalink)
Five-O aka Jimmy Join Date: May 2006 Location: Barnsley Posts: 2,874	Re: Critique my meal plan, please. If you want to gain and are 150lbs which is very light obviously, you need to fill your diet with good quality food and a decent protein powder, I wouldn't be too overly concerned about sticking to a set diet plan. Aim for a good 6-7 meals a day and don't worry about eating meals with protein, carbs and fats, just get the food down you. Its not easy eating clean and gaining, you might benefit from a few dirty calories, maybe a couple of cheat days a week etc instead of being super strict. I say this because if your not gaining from the get-go, it can become a little disapointing, make sure your adding weight weekly, if your getting fat and don't feel comfortable then clean the diet a little or change things around. __________________ 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.

08-09-2007, 03:12 PM	#11 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,517	Re: Critique my meal plan, please. Most people have a difficult time breaking down lactose as we dont carry the enzyme after we are grown. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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