Meal Plan Critique Needed

[Potbelly]

Morning Routine:


Wake up: Cardio for 30min
Chin-ups (Tuesday, Thursday)
Abs (Monday, Wednesday)

After cardio: Oatmeal + protein powder in a bowl
3 hard boiled eggs – 1 yolk

10 AM: Chicken/Turkey sandwich w/lettuce and mustard on whole grain bread

12 PM: Tuna, Salmon, Chicken or school meal

2 PM: Chicken/Turkey wrap w/lettuce and Tabasco on whole wheat pita

4 PM: Dinner options
• Light sandwich
• Half Subway
• Assorted vegetables
• Meat

6 PM: Snack options
• Light sandwich
• Half Subway
• Salad


So that is what I am thinking. Please kritik this and lemme know what I should change. Thanks mates! My workout is 3 days lifting per week, cardio 4 times a week on rest days.

 

[reyalp]

please list your nutritional information for each meal

also list your body weight.

 

[brucevangeorge]

Morning Routine:


Wake up: Cardio for 30min
Chin-ups (Tuesday, Thursday)
Abs (Monday, Wednesday)

After cardio: Oatmeal + protein powder in a bowl
3 hard boiled eggs – 1 yolk

10 AM: Chicken/Turkey sandwich w/lettuce and mustard on whole grain bread

12 PM: Tuna, Salmon, Chicken or school meal

2 PM: Chicken/Turkey wrap w/lettuce and Tabasco on whole wheat pita

4 PM: Dinner options
• Light sandwich
• Half Subway
• Assorted vegetables
• Meat

6 PM: Snack options
• Light sandwich
• Half Subway
• Salad


So that is what I am thinking. Please kritik this and lemme know what I should change. Thanks mates! My workout is 3 days lifting per week, cardio 4 times a week on rest days.

WTF? Your morning routine is retarted. Abs... and chinups? Cardio is okay but the rest is for the gym.

And you need your carbs in the morning. That is pretty much the only time you should eat them. (don't go overboard though it should be 50% carbs, otherwise you might get lethargic).

Carbs in the morning and phase them out until sleep. Idealy the last meal should be meat and veggies (NOT Corn or potatoes or rice or any other carb).



I don't have time to write all the things you could do better.

However: you should look into "Tailor Made Nutrition" by Dr. John Berardi
It's a short article with amazing information that is easy to understand.


Oh and one more thing. Have at LEAST one complete rest day. No cardio or weights.



oy vey.

 

[Warboss Alex]

Chicken. Turkey. Egg whites. Err. No. Keep lean proteins like this for your bedtime meal.

Whole eggs, red meat, plenty of good fats, calories galore and you'll gain muscle. Your cardio is enough to keep the fat off unless you easily gain fat, in which case do cardio every day for longer and you should be fine.

 

[Potbelly]

ok thanks guys. Sorry, I'm a noob to all this stuff because I used to be fat, but didn't lose weight the rigrht way and now I'm a skinny kid.

I will change it up to I eat whole eggs, red meat, and lots of good calories until the evening when I phase out the carbs.

 

[Warboss Alex]

Good boy. By all means have some chicken or turkey but it's an inferior source to red meat and whole eggs (in my opinion, some will disagree).

 

[MindOverMatter]

Good boy. By all means have some chicken or turkey but it's an inferior source to red meat and whole eggs (in my opinion, some will disagree).

Alex also only eats red meat that he himself kills. After a good workout, he'll usually go behind the house and sledgehammer a cow or two to death. Adds a new meaning to hammer curls.

 

[[S]alvatore]

Chicken. Turkey. Egg whites. Err. No. Keep lean proteins like this for your bedtime meal.

What is the reasoning behind this? If anything you should be having a slow absorbing protein like cottage cheese with some flaxeed oil or tuna with olives. Throw in some whey in water before & after your cardio to prevent going catabolic.

 

[Warboss Alex]

Alex also only eats red meat that he himself kills. After a good workout, he'll usually go behind the house and sledgehammer a cow or two to death. Adds a new meaning to hammer curls.

LOLOLOL

 

[Warboss Alex]

What is the reasoning behind this? If anything you should be having a slow absorbing protein like cottage cheese with some flaxeed oil or tuna with olives. Throw in some whey in water before & after your cardio to prevent going catabolic.

The reasoning behind what? Lean protein before bed? You don't want carbs before bed, that's for sure, and you should avoid large amounts of fat - this depends on you of course - so lean protein and a salad or fibrous veg are what's left.

As for the rate of absorption - I assure you, 1-1.5lbs of turkey/chicken breast plus a lb of greens will fuel you throughout the night. Red meat is even better in this respect but I tend to avoid it at night because of the fat content.

The whey before/after cardio is very individual as well.

 

[brucevangeorge]

Morning Routine:


Wake up: Cardio for 30min
Chin-ups (Tuesday, Thursday)
Abs (Monday, Wednesday)

After cardio: Oatmeal + protein powder in a bowl
3 hard boiled eggs – 1 yolk

10 AM: Chicken/Turkey sandwich w/lettuce and mustard on whole grain bread

12 PM: Tuna, Salmon, Chicken or school meal

2 PM: Chicken/Turkey wrap w/lettuce and Tabasco on whole wheat pita

4 PM: Dinner options
• Light sandwich
• Half Subway
• Assorted vegetables
• Meat

6 PM: Snack options
• Light sandwich
• Half Subway
• Salad


So that is what I am thinking. Please kritik this and lemme know what I should change. Thanks mates! My workout is 3 days lifting per week, cardio 4 times a week on rest days.

I thought you were fat! I assummed this was a cutting diet!

But you do cardio 4 times a week?!!!!!!!!!! And lift for 3!!!!!!

No wonder you're skinny!

Please, please EAT SOMETHING!!

The cardio in the morning is not helping. It is rasing your metabolism to burn the little food you eat throughout the day. Not to mention the other 4 cardio days.

You trying to be one of those skinny marathon runners? You know, the kind all the chicks just DROOL over. With their ribs and jagged corners.

Seriously.

Cut down the cardio to 2 times a week.

Cut the morning cardio to 10 minutes. No abs, no chins (that's for the weight room).

And here is a lifting program that may help: http://www.defrancostraining.com/articles/archive/articles_westside.htm

And by it "might" help, if you don't eat enough you won't put on muscle. You need both proper training and nutrition to look specacular. Not either.

BOTH.

Eat more. More protein, more carbs, and more fat.

Each meal should be 40% carb. 40% protein and 20% fat. (in ounces, grams, litres, whatever)


Furthermore....


I can't finish this, its TOO MUCH TO TYPE.

Do your own research twiggy. I think I've given you a good start.

BTW, phasing carbs near the night keeps fat gains to a minimum, so you get mostly muscle.

 

[Warboss Alex]

cardio will help you get bigger if you're anything but an ecto

 

[Potbelly]

Thanks guys. I need to put some stats up here ok.

Height: 5'10"
Weight 162
% Bodyfat: 18%

ok I am trying to do a clean bulk and gain as little fat as possible, hence the cardio. I read Warboss on that and he says the cut/bulk cycle is ridiculous and I tend to agree. Warboss also had a very comprehensive post on making workouts and it said 3 times a week. I have been doing this for quite some time (2.5 months so far) and I like it. Here is the workout I made using his tips:

Back, Biceps (Friday)
DB Curl
Hammer Curl
Lat Pulldown
Deadlift

Chest, Triceps (Sunday)
Flat DB Press
Incline DB Press
Lying overhead extension
Decline Crunch
Decline Leg Raise

Legs, Shoulders (Wednesday)
DB Shoulder Press
Hamstring Curl
Calf Raise
DB Squats
Designing a Workout Routine - Warboss
Build Muscle and Burn Fat - Warboss

I am doing 2 sets of each with like 6-8 reps per set.

(used to be kerensky, but i forgot my pw and i made this one)