Any idea on my meal plan
I m 82 kg and approximately require ....3000 calories a day and since my goal is get mass gain so i decide to consume 3500 calories a day and here come my plan... but it seems insufficient still, and i need suggestion.

Breakfast
6/8 egg white + 2 whole eggs - 30-40g protein 150cals
1 bananas - 40 carbs 100cals
4 slice of whole meal bread with peanut butter or jam - 280 - 300 cals
Fish oil
Multi vits

Total cals: 530 - 550

Internval meal
Roti kosong x 1 - ??cals
ayam goreng x 1 ( skin extracted by myself) protein 20 -30g? 100cals
soya bean 100cals protein 6g

total: +/- 200cals

Lunch
oat meal + whey iso - 24g protein, 200cals
Fish oil

Total cals: 200cals


Interval meal
Potato/ Sweet potato - 100cals carbs 25
Chicken (roasted chicken from jaya supermarket) protein 30g, 100 cals
BANANA 40 carbs 100cals

Totals cals: 300cals

Dinner
Beef 100 - 120g - 137
White rice - 100 cals
Banana/Apple or any fruit (sorry i love banana i mean in terms of fruit)

Total cals: 237

Supper
Milk with oat 200cals
Fish oil

Total: 200cals
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Total cals a day : 1676

My meal plan is not balance at all and therefore i m looking forward to tune my diet here.. anyone can help up?

POW - whey iso (2 scoop), glucose,creatine, oat
PW - whole meal bread + beef / rice + beef

This post has been edited by jamis: Jan 4 2008, 12:25 AM

Take soy protein or egg protein... for whey u can try other pure Whey protein without lactose contain. Its available at Ego nutri site try to check it out

yeap indeed, however it depends on what is ur meal plan, for bed time meal u can try out cottage cheese. Since it contain slow release protein as well. Serve with some strawberry or other prefered fruit with some sugar(artificial) with a cup of cottage cheese and i could say the taste is not bad.... but it is quite costy thou.....

i have suffering from lactose intolerance as well, i emit lots of gas and worse i will diarhea but still at nite... i take milk if there is no other alternative hehehe.

and dude, now i really have no idea at all.

guys have a question here,

while working, i only have one meal break and which is like 5 hours aft i start working so.. in the middle of it, if i plan to take some meal i would take a fast one.. and wat i did now is jus to consume some oat meal + whey but it is not very wise to do so.. so would u guys recommend any meal replacement powder with oat meal ?? or may be i can try soy or egg protein ? Really need an advise on this. thx pep

I have the same issue last time, consume too much carbs n tot i m bulking fast, 1 month +3kg , and i realize my belly getting bigger DAMMIT, now try to control the food intake for carbs.

by the way, if i consume 500 to 550 per meal and i m 93 kg, is tat too little for bulking?

6 meals with 30-40g of protein, morning 2 caps of fish oil, beofre workout 2 capsule , before sleep 1 capsule. ... try to checkout my journal on my signature, my meal plan is there.

tats wat i normally do kurtkob... my post shakes is straight aft training with 2 table spoon of glucolin.

Hey ppl, i have a quest here. When we r following the low carbs high fat high protein diet, is tat suitable for bulking as well?


Edited : i have read some of the article about fat diet (more likely to be a keto diet) that the bulk calories is derive from the protein fat and carbs that u have intake. So when we do those bulking, we count on those protein,carbs, fat calories thinggy??

e.g. - 250g protein = 1000cals
250g fat = 1000 cals
100 carbs = 500 cals
and add up to be 2500 cals a day .... so if let say i m 200lbs then my cal intake should be cal on 3000 - 3200 intake wif proper Protein:fat:carbs ratio?

* the calories stated is just for sample, not based on realistic actual figure.

I just need to clarify wat i have read, please do correct me if i have misunderstood any of the information. Thx ppl

This post has been edited by jamis: Aug 11 2008, 10:20 AM

and protein is for repairing and prevent muscle to be synthesized as a source of protein.

So, is this gona work for bulking? but if consuming 200g healthy fat :puke:

This post has been edited by jamis: Aug 11 2008, 11:12 AM

i m confuse as well, tats y hehe.

*protein - energy at the same time.

by the way, for example when we comes to oat meal

100g of oat meal consist of 300 cals, 16g of protein , 60g of carbs and fat?.. 3g maybe?

so if i m eatting the oat alone i will be consuming 300 + (16*4) + (60 *4) +(3*9) = 631 OR the stated calories is the total??

i have roughtly calculated my daily nutrition intake

protein - 180g -220g
Carbs - 250 - 300g
fat -100 - 140g

by the way i m 93kg. i still need to adjust my food intake. So any idea?



This post has been edited by jamis: Aug 11 2008, 11:45 AM

yes, oat is consist tons of carbs. is a lil lower than rice but gi wise is lower. Still it is carbs. BAD GUY. But it does a pretty good job in pre workout meal thou.

This post has been edited by jamis: Aug 11 2008, 12:14 PM

tats very low, tats mean ur post workout shake dun have any carbs at all ? ?

i think i figure out sumting here, i gona cut my carbs oth than bfast, pre, post workout. and minimize it below 200carbs.

u sure that 20g of carbs is safe? i tot minimum or for the safe side is 50g?? else the brain will go banana?

yeap, it is more likely to be ketosis diet. Even bb.com have their diet log. just tat i m not sure with the carb deficiency thinggy. nvm will do more research.

thx 4ring for the information, i just came across the zone diet with 40/30/30 (protein/carbs/fat) calories diet ratio. I m sticking with this diet, although my weight is still remain the same since last month, but my guts is getting smaller and able to see some outline of my upper abs and more define upper chest as well.

carbs and protein. there is powder form complex carbs is by... universal nutrition i guess. but if possible, 4 slice of bread should do the job, and add some meat for ur protein source.

N.O is jus a booster for ur exercise, u still need carbs to energise ur workout. Cheers.

Listen to this golden advice ppl.

kurt, i m not very sure, but i have seen this kind of article, which is base on human's primitive bla bla bla. I m a O blood type, and extremely sensitive to carbs. So if i din follow the right timming for carbs, fat will be my good fren.

dun really get ur question....mind elaborate a lil bit more?

4rings, i got a question for u regarding the low carbs diet. Thats mean the only time that u consume ur carbs is in the morning and post workout. How much of carbs would u take in the morning? for post workout i m using 0.33 x bodyweight in lbs and i took almost the same amt of complex carbs in the morning. Any refinement for clean bulk? or i need a carbs cycle?

Would u mind to share about ur preworkout meal?