meal plan

[yakubu]

after learning that you need at least 1g of protein per pound of body wieght and that fruits are carbs ive adjusted by diet to ensure max muscle gain and fat loss. here it is incase it gives some of you ideas for urself:

brekfast - porridge and 2 scoups of whey. or if its weight training day - myplex and 10-15 grapes
= 40g+ of protein

snack - 1 apple and 10-15 grapes plus whey protein
=25g protein

dinner - half tin of baked beans and 1 full chicken breast
= 35g protein

snack - chicken sandwich made with 1 full chicken breat and 2 small slices of brown bread. if its cardio day then i add 10-15 grapes
= 25g protein

tea - half tin of baked beans with 1 full chicken breast and peas and sweetcorn. if its cardio day i have pasta, 2 small tins of tuna and peas and sweetcorn
= weights day - 35g protein , cardio day 30g protein

before bed = whey and a banana
=25g protein

weights day - 185g protein
cardio day - 180g protein

i use myplex post workout for max muscle gains as im getting 40g protien in as well as 24g carbs. i also use creatine for max gains
i use cla, thermbol (maximuscle fat burner), and drink 2 glasses of green tea a day for max fat loss.

im aiming for the ''cover model look'' e.g lots of muscle but also slim, trim, toned and ripped.

i cant see how i can fail with this plan

[Chris]

Originally Posted by yakubu

i cant see how i can fail with this plan

...I can... haha, just kidding .. I have a few suggestions for you though...


brekfast - porridge and 2 scoups of whey. or if its weight training day - myplex and 10-15 grapes
= 40g+ of protein

How much porridge is this? I assume this is oatmeal? I recommend drinking 1 scoop whey and 1 T of gatorade powder (or some other sugary fitness drink) as soon as you rise. You can then eat the same breakfast about 30 minutes later (less 1 scoop whey). This will help boost your testosterone.

snack - 1 apple and 10-15 grapes plus whey protein
=25g protein

dinner - half tin of baked beans and 1 full chicken breast
= 35g protein

snack - chicken sandwich made with 1 full chicken breat and 2 small slices of brown bread. if its cardio day then i add 10-15 grapes
= 25g protein

I would say add the grapes every day, or have some whole grain crackers with your sandwich.

tea - half tin of baked beans with 1 full chicken breast and peas and sweetcorn. if its cardio day i have pasta, 2 small tins of tuna and peas and sweetcorn
= weights day - 35g protein , cardio day 30g protein

before bed = whey and a banana
=25g protein


Instead of whey here, have cottage cheese or buy some casein protein. This is much slower to digest and will carry you well through the night. I would also recommend changing the banana out for some whole grains (more porridge?).

weights day - 185g protein
cardio day - 180g protein

i use myplex post workout for max muscle gains as im getting 40g protien in as well as 24g carbs. i also use creatine for max gains
i use cla, thermbol (maximuscle fat burner), and drink 2 glasses of green tea a day for max fat loss.

im aiming for the ''cover model look'' e.g lots of muscle but also slim, trim, toned and ripped.

Which meals go along with your workouts? This is where you could stand to adjust things too. Pre and post workout nutrition is very important. I can help you tweak that too...

[Chris]

also, you need more veggies... add a salad with nuts and healthy oil dressing to 1 or more meals.

[yakubu]

Originally Posted by Chris

...I can... haha, just kidding .. I have a few suggestions for you though...


brekfast - porridge and 2 scoups of whey. or if its weight training day - myplex and 10-15 grapes
= 40g+ of protein

How much porridge is this? I assume this is oatmeal? I recommend drinking 1 scoop whey and 1 T of gatorade powder (or some other sugary fitness drink) as soon as you rise. You can then eat the same breakfast about 30 minutes later (less 1 scoop whey). This will help boost your testosterone.

snack - 1 apple and 10-15 grapes plus whey protein
=25g protein

dinner - half tin of baked beans and 1 full chicken breast
= 35g protein

snack - chicken sandwich made with 1 full chicken breat and 2 small slices of brown bread. if its cardio day then i add 10-15 grapes
= 25g protein

I would say add the grapes every day, or have some whole grain crackers with your sandwich.

tea - half tin of baked beans with 1 full chicken breast and peas and sweetcorn. if its cardio day i have pasta, 2 small tins of tuna and peas and sweetcorn
= weights day - 35g protein , cardio day 30g protein

before bed = whey and a banana
=25g protein


Instead of whey here, have cottage cheese or buy some casein protein. This is much slower to digest and will carry you well through the night. I would also recommend changing the banana out for some whole grains (more porridge?).

weights day - 185g protein
cardio day - 180g protein

i use myplex post workout for max muscle gains as im getting 40g protien in as well as 24g carbs. i also use creatine for max gains
i use cla, thermbol (maximuscle fat burner), and drink 2 glasses of green tea a day for max fat loss.

im aiming for the ''cover model look'' e.g lots of muscle but also slim, trim, toned and ripped.

Which meals go along with your workouts? This is where you could stand to adjust things too. Pre and post workout nutrition is very important. I can help you tweak that too...

the porrigde is rolled prridge oats. i pure the oats into this measuring jug and fill it up to about the 80g mark. i then add water and soya milk and throw it in the micro wave. ive heard that the cottage cheese or casien thing is perfect for before bed but i dont know what either is. i know what cheese is obviously but i dont know what cottage cheese means. is it a block of cheese or is it a spread etc... wot is it, how do you eat it?
havent got a clue wot the casein thing is.
ive heard bana is the perfect carb before bed so im a stick with that

the only meals that go along with my workouts are the myplex. i workout out first thing in the morning on an empty stomach and the only thing that goes down my neck pre workout is water (i prefere it this way). immediately after weights i have grapes (simple sugars or carbs wotever its called), creatine, myplex (liquidized carbs and protein = perfect).
after cardio i wait 1 hour and then have porridge and whey

[yakubu]

Originally Posted by Chris

also, you need more veggies... add a salad with nuts and healthy oil dressing to 1 or more meals.

i think im sound here. im on a tight budget and cant afford anymore than i already buy. besides anyway im still getting the recommended 5 a day, everyday i have :

red grapes
green grapes
apple
banana
peas
sweetcorn

i also get nutrients from the myplex shakes and i take supplements such as multi vit, antioxidant, vitamen c etc....

[yakubu]

Originally Posted by Chris

...I can... haha, just kidding .. I have a few suggestions for you though...


brekfast - porridge and 2 scoups of whey. or if its weight training day - myplex and 10-15 grapes
= 40g+ of protein

How much porridge is this? I assume this is oatmeal? I recommend drinking 1 scoop whey and 1 T of gatorade powder (or some other sugary fitness drink) as soon as you rise. You can then eat the same breakfast about 30 minutes later (less 1 scoop whey). This will help boost your testosterone.

snack - 1 apple and 10-15 grapes plus whey protein
=25g protein

dinner - half tin of baked beans and 1 full chicken breast
= 35g protein

snack - chicken sandwich made with 1 full chicken breat and 2 small slices of brown bread. if its cardio day then i add 10-15 grapes
= 25g protein

I would say add the grapes every day, or have some whole grain crackers with your sandwich.

tea - half tin of baked beans with 1 full chicken breast and peas and sweetcorn. if its cardio day i have pasta, 2 small tins of tuna and peas and sweetcorn
= weights day - 35g protein , cardio day 30g protein

before bed = whey and a banana
=25g protein


Instead of whey here, have cottage cheese or buy some casein protein. This is much slower to digest and will carry you well through the night. I would also recommend changing the banana out for some whole grains (more porridge?).

weights day - 185g protein
cardio day - 180g protein

i use myplex post workout for max muscle gains as im getting 40g protien in as well as 24g carbs. i also use creatine for max gains
i use cla, thermbol (maximuscle fat burner), and drink 2 glasses of green tea a day for max fat loss.

im aiming for the ''cover model look'' e.g lots of muscle but also slim, trim, toned and ripped.

Which meals go along with your workouts? This is where you could stand to adjust things too. Pre and post workout nutrition is very important. I can help you tweak that too...

forgot to mention the lecithin granules too for fat loss

[Chris]

Well you are going for optimal results here, yakubu, this is why I recommend making a few adjustments. These aren't really BFL modifications, they are just far more detail than is necessary in the book. Studies have shown that 1 scoop of whey immediately upon waking is great for boosting testosterone. This triggers muscle growth and keeps you anabolic.
The other best time to take whey is just before and just after workouts. You've got the after workout thing covered, but you can kill 2 birds with 1 stone here by taking a scoop of whey upon waking, just before your workout. Easy.

Post workout you'll want to spike your insulin. Eat white bread and take your whey right after a workout (2 scoops)... It's cheap and works great for spiking insulin. This spike will help deliver the protein and creatine into your muscles where it can be used to make you huge. myoplex could work here, but is expensive (add some simple carbs too). Then eat your "breakfast meal" about 45 minutes after the workout.

Realize that most of the BFL book is written to people who need to lose a lot of weight. If you are looking to get huge, then you need to look to other advice as well.

Cottage cheese is a wet cheese. It's curds. It looks like chunky yogurt and comes in a tub (at least in US). Casein is a protein just like whey. You can find it on Amazon (probably).

Re: Veggies.. IMO you are better off losing the myoplex and following my suggestions for pre and post workout meals, then spending the extra cash on a good multivitamin (and more veggies).

Lastly, the oats.. it should be a good sized bowl full when cooked. I don't know if you measure with cups over there? Probably not, but a weight gainers portion is about 1 C cooked (about 1/2 C dry).

[Rhone]

Originally Posted by yakubu

red grapes
green grapes
apple
banana
peas
sweetcorn

I don't have much to add to what Chris has said, but wanted to point out that peas and corn are starchy and thus best classified as carbs, not veggies (yeah, I know that's contrary to how most people treat them; of course, most people are fat.). Corn is nutritionally similar to potatoes, rice, and pasta; peas are nutritionally similar to beans.

The best things to use as veggies are plant foods that are relatively high in micronutrients (vitamins and minerals) while very low in macronutrients (carbs, fats, proteins). Spinach, broccoli, cauliflower, carrots, brussel sprouts, asparagus, lettuce, etc. are all good things to use as vegetables.

Getting your veggies doesn't have to be expensive; they are fine to get frozen as long as they are otherwise unprocessed. I just buy bags of frozen mixed veggies (usually broccoli and cauliflower mix) and steam them. Fresh carrots tend to be fairly cheap, if you want something that's not too unpleasant to eat raw.

[yakubu]

Originally Posted by Chris

Well you are going for optimal results here, yakubu, this is why I recommend making a few adjustments. These aren't really BFL modifications, they are just far more detail than is necessary in the book. Studies have shown that 1 scoop of whey immediately upon waking is great for boosting testosterone. This triggers muscle growth and keeps you anabolic.
The other best time to take whey is just before and just after workouts. You've got the after workout thing covered, but you can kill 2 birds with 1 stone here by taking a scoop of whey upon waking, just before your workout. Easy.

Post workout you'll want to spike your insulin. Eat white bread and take your whey right after a workout (2 scoops)... It's cheap and works great for spiking insulin. This spike will help deliver the protein and creatine into your muscles where it can be used to make you huge. myoplex could work here, but is expensive (add some simple carbs too). Then eat your "breakfast meal" about 45 minutes after the workout.

Realize that most of the BFL book is written to people who need to lose a lot of weight. If you are looking to get huge, then you need to look to other advice as well.

Cottage cheese is a wet cheese. It's curds. It looks like chunky yogurt and comes in a tub (at least in US). Casein is a protein just like whey. You can find it on Amazon (probably).

Re: Veggies.. IMO you are better off losing the myoplex and following my suggestions for pre and post workout meals, then spending the extra cash on a good multivitamin (and more veggies).

Lastly, the oats.. it should be a good sized bowl full when cooked. I don't know if you measure with cups over there? Probably not, but a weight gainers portion is about 1 C cooked (about 1/2 C dry).

ill take the whey thing on board - 1st thing in the morning. ill have a scioup first thing everyday. ive got a few tub of body fortress whey that i bought when i was clueless so ill use that to save expense

[yakubu]

Originally Posted by Chris

Well you are going for optimal results here, yakubu, this is why I recommend making a few adjustments. These aren't really BFL modifications, they are just far more detail than is necessary in the book. Studies have shown that 1 scoop of whey immediately upon waking is great for boosting testosterone. This triggers muscle growth and keeps you anabolic.
The other best time to take whey is just before and just after workouts. You've got the after workout thing covered, but you can kill 2 birds with 1 stone here by taking a scoop of whey upon waking, just before your workout. Easy.

Post workout you'll want to spike your insulin. Eat white bread and take your whey right after a workout (2 scoops)... It's cheap and works great for spiking insulin. This spike will help deliver the protein and creatine into your muscles where it can be used to make you huge. myoplex could work here, but is expensive (add some simple carbs too). Then eat your "breakfast meal" about 45 minutes after the workout.

Realize that most of the BFL book is written to people who need to lose a lot of weight. If you are looking to get huge, then you need to look to other advice as well.

Cottage cheese is a wet cheese. It's curds. It looks like chunky yogurt and comes in a tub (at least in US). Casein is a protein just like whey. You can find it on Amazon (probably).

Re: Veggies.. IMO you are better off losing the myoplex and following my suggestions for pre and post workout meals, then spending the extra cash on a good multivitamin (and more veggies).

Lastly, the oats.. it should be a good sized bowl full when cooked. I don't know if you measure with cups over there? Probably not, but a weight gainers portion is about 1 C cooked (about 1/2 C dry).

u dont have whey beofore cardio though do you ? cardio is meant to be done on empty stomach

[Chris]

Originally Posted by yakubu

u dont have whey beofore cardio though do you ? cardio is meant to be done on empty stomach

Only on empty stomach for optimal calorie burn/ weight loss... If your goal is not maximum weight loss, there's no need to burn on "E". I always have something to eat before I workout (about 1.5 hrs before). It's your call if you want it or not... probably doesn't matter either way.

Good luck

[nuttfluekly]

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