Plan my meals 4 me?

Bigger Stronger Leaner Competitive Bodybuilding
1

Anyone got spare time on their hands and willing to try and plan 3 P+F and 3 P+C meals to fit my supplements and nutritional % needs?

I’ve been trying for over a week now and can’t seem to do it unless I use protein powder every meal and lots of it. I thought I had it down ok, but now that I have read the post regarding 3+ cans of tuna a day being not such a good idea, I’m back to the powder.

Goal:2200 cal, 80 carb, 275 protein, 80g fat.

Supplements: Fish oil caps, Surge, LC Grow, and UDO’s liquid.

2

Try harder.

3 
 Whatever happened to skinless chicken breasts, lean beef, salmon, yams, old fash oatmeal, brown rice, whole grain bread, whole wheat pasta...There's plenty to work with.
4 
  Your name is Newbie trying hard, and your post is named 'plan my meals for me?'. 

  Hmm there seems to be some inconsistency.
5

OK. I figuired that would be the type of resonse I would get. I have made attempt after attempt to get it right. I could scan and link to the notebook pages I use. The problem is that I end up either overshooting a goal by too much or too little. In an effort to make things more manageable, I have even tried dividing serving sizes smaller such as 20g, 30, and 40 g oatmeal or 170g mixed veggies.

I will try harder, but I think 8+ hours in a 5 day week spend trying to plan a daily meal plan is excessive. Apparently I am doing somthing wrong, that is why I asked for help.

6

Look at JB don"t diet has sample meals

Ken

7

Don’t be too anal with exact amounts.

Are you trying to loose weight or gaine mass?

If you’re trying to loose weight just make sure you end the day under your cal goals and watch the carbs.

If you’re trying to gain mass then just make sure you get over your cals and lots of protein.

Don’t make it overly compicated, don’t obsess overly with planning, just eat for your goal (lots of food w/protein or food/watching the carbs)

As far as the meal itself look at JB’s articles for meal ideas and look at the FAQ.

First get the main stuff (over or under cal total with lots of protein)down then if you want to worry about totalling your macro totals, and understand that you will be estimating these totals!

8

I understand. It would seem that I have been trying to be too exact with the amounts. This has been stressing me quite a bit. I will ease up and estimate. Any improvement I make should be better than no plan at all. Thank you.

9

Don’t wanna eat that much tuna? two words - cottage cheese.

I think this stuff is a freakin wonder food… too bad I can’t buy it where I am :frowning:

10

Here’s one right out of my log book

1/4 cup oatmeal + 150mL egg whites + 1 egg. 260/9/26/18

Protein Shake + (Maltodextrin) (Post workout) 334/1/30/52

Chicken breast + salad + 2 Tbsp flax
540/45/20/10

Tuna + 1 oz walnuts 300/21/30/4

Protein Shake + 2 Tbsp flax 400/30/30/2

Cottage Cheese + 2 Tbsp PB
280/16/23/13

2114/77/159/99

11

Sorry…I forgot to add the numbers are Cal/F/P/C in that order.

Also, Newbie: You better try harder…there’s so much damn food out there…nuts, fish (tuna, salmon, sole, mackeral and 7 oceans more worth)…meat (mmmm…meat!)…chicken, turkey, bison…cottage cheese…eggs…oatmeal…avocados…and also eat your damn veggies!

Come on newbie…it’s not that hard!

12

i have a massive eating 5000 cal meal if you would like sir.

13

How about this? PM me with your home address and I’ll come over and prepare all your meals for you.

Either that or just beat you over the head with copies of T-mag until the information reaches your brain because apparently the 267 issues online have not helped.

14

Hi, there, Newbie. You’re not the first person to REALLY stress out about putting together a food log for the first time. Have you read “The Missing Ingredient”? If not, start there.

After that, take it step by step:

  1. On a sheet of paper, write down Meal 1, Meal 2, Meal 3, etc.

  2. Enter the Type of Protein You will be Eating Every Meal

  3. Enter the Amount of Protein (in Ounces) You will be Eating Every Meal

  4. Adjust the Protein Grams in Each Meal Up or Down to Meet Daily Protein Requirements

  5. Identify the Meals that will be P+F Meals and Those That Will be P+C Meals

  6. Figure Out the Type & Amount of Carbs You will be Eating in Your P+C Meals

  7. Adjust the Carb Grams in Each Meal Up or Down to Meet Daily Carb Requirements

  8. Add in Fat Grams to Meet Caloric Requirements

The above instructions assume you have determined how much protein you need to be eating, how many carbs you’re going to be taking in and your fat requirements. Have you figured that out yet?

15

Tampa-Terry:

You’re pretty patient in how you handled that. I think if he tried hard enough’; He could come up with something.

16

I realize that it is not that complicted, and I spend 1-2 hours each day on the site reading articles and taking notes, but I feel it’s my particular goal that makes the planning difficult. OK, I will continue to try.

Shall we drop the topic and hope it gets delelted by a mod before before I get hazed with tmags rolled up and slid into athletic socks?

17

You guys are being pretty hard on him. It’s not like he has posted twenty times and ignored advice twenty times. Tell ya what Machine, Why don’t he give you his address so you can go over and kiss his ass?

Here are a some good food choices

All Fish:
Tuna, Samon, Sole, Trout, Flounder, Sardines, Herring, Anchovies

All Meat:
Beef, Pork, Lamb, Veal, Venison, Ham*, Bacon*

All Fowl:
Chicken, Turkey, Duck, Goose, Cornish Hen, Quail, Pheasant

All Shellfish:
Oysters, Crabmeat, Shrimp, Lobster, Clams, Squid, Mussels

All Eggs:
Scrambled, Fried, Poached, Deviled, Hard-boiled, Soft-boiled, Omelets

*Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats may have added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates.

I pulled this right off a page called
C-K-D.com (add the www yourself) PM me and I will dump a bunch of other links on ya. I know how frustrating it can get when you are starting out, hang in there bro, It gets allot better! Listen to TT she dropped some great advice on ya!

18

Newbie, heres what you should have done:

First, show us the sample meal you came up with so we can critique it.
Second, you dont give us any stats: height, weight, bodyfat %, years training, what do you eat now, goals. How the hell are we supposed to write YOUR daily meal plan if no one here has a clue as to how many calories you need to eat for whatever goals you have.

Lastly, youre not trying at all. Everybody here knows how to do it because we tried and read and tried and read - article after article, plan after plan.
You’re doing it the lazy boy way - its much easier to ask someone to do something for you. Well, do it yourself and youll be surprised at what you can do.

19

Another thing I might mention, you have to want to eat better, look better, feel better - even if it takes 2 hours a day of planning your meals. It’s not “excessive” or a matter of “continuing to try”, we are not here to coddle you, make it all seem alright. Getting lean and hard is a fucking undertaking, but the payoff is well worth it. This hasn’t been prescribed to you, you have to light the fires yourself.

20

NTH- I forget who said this (maybe it was Romy) but take it to heart: Master The Mundane.

Get yourself a Foreman Grill. I pretty much eat the same thing every day and everything’s just peachy. Chicken, lean beef (less than 9% fat), tuna, salmon,and nonfat cottage cheese are my protein staples. Fat sources: fish oil and extra virgin olive. Carbs: anything green (excluding Otter Pops and Hulk cereal)