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  1. #1
    Coming Up The Ranks PSARRAS01's Avatar
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    Default First diet plan ...

    This is my first diet plan i've made so its probably pretty bad, HELP pleasee.

    Morning

    50g Porridge Oats (Semi skimmed milk) 297 cals/41 carbs/14.2 protein/ 8.2 fat
    Banana 100 cals/23 carbs/1.2 protein/0.3 fat
    Gain shake (Ski-Mx Omni Mx Hardcore) 563 cals/80carbs/45 protein/4.5 fat

    WORKOUT

    Pwo meal

    150g Chicken Breast 222/ cals/0.1 carbs/48 protein/3.3 fat
    100g W/Grain Rice 351/cals/73.9 carbs/7.5 protein/2.8 fat
    100g Broccoli 33 cals/1.8 carbs/4.4 protein/0.9 fat
    Gain shake (Ski-Mx Omni Mx Hardcore) 563 cals/80carbs/45 protein/4.5 fat

    Mid morning

    25g Peanut Butter 152/ cals/carbs 3/5.5 protein/13.1 fat
    2 Brown Bread 180 cals/16.2 carbs/3.6 protein/0.9 fat

    Lunch

    1 Tin of Tuna 146 cals/35.2 carbs/0 protein/0.6 fat
    1% Fat Yoghurt 95 cals/15.8 carbs/5.5 protein/1.1 fat

    Mid afternoon

    1 Tin of Tuna 146 cals/35.2 carbs/0 protein/0.6 fat
    Banana 100 cals/23 carbs/1.2 protein/ 0.3 fat

    Dinner

    Family meal so chicken/minced beef/ fish/ etc


    Im not in the gym till this is sorted so any help would be much loved.
    Im 147 pounds"
    x
    Last edited by PSARRAS01; 06-20-2011 at 02:28 PM.
    "the closer you are to failure, the closer you are to victory, it all depends on how closely you walk the line"

  2. #2
    Coming Up The Ranks PSARRAS01's Avatar
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    Default

    Come onnnnnnnnn
    "the closer you are to failure, the closer you are to victory, it all depends on how closely you walk the line"

  3. #3
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    Default

    Well I'm assuming your goal is to bulk. You should spread your calories and macronutrients out more evenly throughout the day, include a banana or some sort of fruit in your post workout meal as a simple carb to restore glycogen stores more quickly. Your meals after mid morning don't have any complex carbs at all, almost every meal should have some sort of complex carb.

    I would recommend only consuming 38-45g of protein per meal this is because our body can only utilize so much protein at a time, if you eat to much what isn't used is just turned into fat.

    When developing a diet you should follow a ratio of macro nutrients such as 40% protein, 40% carbs and 20% fat. For someone with a 2200 calorie diet this would be 220g of protein and carbs, 49g of fat. So if you plan to eat 5 times a day that is 44g of protein/carbs and roughly 10g of fat per meal.

  4. #4
    Coming Up The Ranks PSARRAS01's Avatar
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    Default

    Quote Originally Posted by Celious View Post
    Well I'm assuming your goal is to bulk. You should spread your calories and macronutrients out more evenly throughout the day, include a banana or some sort of fruit in your post workout meal as a simple carb to restore glycogen stores more quickly. Your meals after mid morning don't have any complex carbs at all, almost every meal should have some sort of complex carb.

    I would recommend only consuming 38-45g of protein per meal this is because our body can only utilize so much protein at a time, if you eat to much what isn't used is just turned into fat.

    When developing a diet you should follow a ratio of macro nutrients such as 40% protein, 40% carbs and 20% fat. For someone with a 2200 calorie diet this would be 220g of protein and carbs, 49g of fat. So if you plan to eat 5 times a day that is 44g of protein/carbs and roughly 10g of fat per meal.
    I will do some research into complex carbs and add some into my plan, and yes I am going for a bulking diet. But then my shake alone is 45g? I will have to work it by that ratio so it might change a bit.
    "the closer you are to failure, the closer you are to victory, it all depends on how closely you walk the line"

  5. #5
    Coming Up The Ranks PSARRAS01's Avatar
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    More help please ....
    "the closer you are to failure, the closer you are to victory, it all depends on how closely you walk the line"

  6. #6
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    there is plenty of articles available on M&S to assist you in making a good diet

  7. #7
    Coming Up The Ranks PageUSC's Avatar
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    Default

    Food choices look pretty good. Have you calculated your daily caloric needs? Add 500 cals to that.
    For lunch, mid afternoon and dinner make sure you are getting some more healthy fats.

    You could probably make your own gainer shake instead of the one you are taking by using real food instead. Something like oats, natural peanut butter, whey, banana, and milk.

  8. #8
    Frequent Poster Big55's Avatar
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    Ok, you're 147lbs, what you have is good. What you need to do is eat two of everything you have listed, that should be good. See ya in a few months! Train Insane!
    Advanced Muscle Science Representative

    -Personal Diet and Workout plans, contact me today for general rates! All prices reasonable, ASFA certified PT/Sports Nutritionalist.

  9. #9
    Frequent Poster Big55's Avatar
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    Oh yeah, and quit smoking pot.
    Advanced Muscle Science Representative

    -Personal Diet and Workout plans, contact me today for general rates! All prices reasonable, ASFA certified PT/Sports Nutritionalist.

  10. #10
    Coming Up The Ranks PSARRAS01's Avatar
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    Quote Originally Posted by Big55 View Post
    Oh yeah, and quit smoking pot.
    Haha thankyou!
    "the closer you are to failure, the closer you are to victory, it all depends on how closely you walk the line"

 

 

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