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    MEALS


    Someone please help me with a meal plan thats my only problem im like really confused

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    Do you have an outline of one that your currently follow?
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    Quote Originally Posted by EddieILift409 View Post
    Someone please help me with a meal plan thats my only problem im like really confused
    What is your goal?
    What is your caloric intake?
    What is your macro break down?
    What is your current diet?

    What food sources do you mostly utilize?
    Are you allergic to any food sources? Are you lactose intolerant?

    Food plans are a joke, you cannot follow a cookie cutter plan it will have to be different from every person based on their goals and metabolism.
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    Quote Originally Posted by The Solution View Post

    What is your goal?
    What is your caloric intake?
    What is your macro break down?
    What is your current diet?

    What food sources do you mostly utilize?
    Are you allergic to any food sources? Are you lactose intolerant?

    Food plans are a joke, you cannot follow a cookie cutter plan it will have to be different from every person based on their goals and metabolism.
    Well I wanna be big and lean as possible im 160 I do 5 meals a day like 1 cup of vegetables 1 cup of jasmine rice or a sweet potato split in half for meals 2 and 3 and 3oz of whatever I have in meat and no carbs after lunch for breakfast i do 4 egg whites with half a cup of oatmeal and some whey protein with it and 1 whole egg and its not really a meal but 6 and 7 the 6 thing would be another whey protein at like around 8 and 7 would be casein before I go to bed
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    Why do you cut out carbs after lunch? That is a huge myth

    http://www.simplyshredded.com/carbs-...boogeyman.html
    http://www.leangains.com/2011/06/is-...r-for-fat.html

    a cup of veggies and rice is not a meal, that is a small snack. your diet seems like your lacking tons of food and calories in general and very void of fats.

    NO need for a casein if you are meeting protein intake that is all that matters, just continue to eat your eggs, steak, chicken, and use whey when you cannot get whole food.

    read these links:


    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

    2 cups of rice and half a cup of oats as all your carbs is not very much and not even 100g tops a day, and again 3z of meat and 4 egg whites and a few scoops of whey with 1 whole eggs is very void of nutrients, and also calories.

    you need to litreally double all your portions if you ever want to get past 160. You dont need 6 or 7 meals a day either 4-5 would be more than enough and actually better for muscle protein synthesis allowing protein levels to reach refractory stages before being spiked again.
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    Quote Originally Posted by The Solution View Post
    Why do you cut out carbs after lunch? That is a huge myth

    http://www.simplyshredded.com/carbs-...boogeyman.html
    http://www.leangains.com/2011/06/is-...r-for-fat.html

    a cup of veggies and rice is not a meal, that is a small snack. your diet seems like your lacking tons of food and calories in general and very void of fats.

    NO need for a casein if you are meeting protein intake that is all that matters, just continue to eat your eggs, steak, chicken, and use whey when you cannot get whole food.

    read these links:

    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

    2 cups of rice and half a cup of oats as all your carbs is not very much and not even 100g tops a day, and again 3z of meat and 4 egg whites and a few scoops of whey with 1 whole eggs is very void of nutrients, and also calories.

    you need to litreally double all your portions if you ever want to get past 160. You dont need 6 or 7 meals a day either 4-5 would be more than enough and actually better for muscle protein synthesis allowing protein levels to reach refractory stages before being spiked again.
    What would be a good plan for then remember I wanna be lean too
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    Quote Originally Posted by EddieILift409 View Post

    What would be a good plan for then remember I wanna be lean too
    And I meant to say I have 3oz of meat per meal not just rice and veggies
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    Quote Originally Posted by The Solution View Post
    Why do you cut out carbs after lunch? That is a huge myth

    http://www.simplyshredded.com/carbs-...boogeyman.html
    http://www.leangains.com/2011/06/is-...r-for-fat.html

    a cup of veggies and rice is not a meal, that is a small snack. your diet seems like your lacking tons of food and calories in general and very void of fats.

    NO need for a casein if you are meeting protein intake that is all that matters, just continue to eat your eggs, steak, chicken, and use whey when you cannot get whole food.

    read these links:

    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

    2 cups of rice and half a cup of oats as all your carbs is not very much and not even 100g tops a day, and again 3z of meat and 4 egg whites and a few scoops of whey with 1 whole eggs is very void of nutrients, and also calories.

    you need to litreally double all your portions if you ever want to get past 160. You dont need 6 or 7 meals a day either 4-5 would be more than enough and actually better for muscle protein synthesis allowing protein levels to reach refractory stages before being spiked again.
    And I meant to say I have 3oz of meat per meal not just rice and veggies
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    Eddie, you need to calculate your Kcal needs in order to see how much Kcal you need to grow muscle. 500+Kcal to grow, 500-Kcal to cut. Otherwise it will just be geussing.
    When you have your number, divide your macronutritions. (carbs/proteine/fat)

    If you know that numbers, look up a food/Kcal calculator and fill in what you think you'll be able to eat. Not what you would eat in best case scenario, but what you really can and will eat in order to get to your Kcal and macro numbers.
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    Quote Originally Posted by EddieILift409 View Post
    What would be a good plan for then remember I wanna be lean too
    a good plan would be exactly what the links show you if you read them. There is an outline for macro intake. I suggest you calculate your intake
    get 1g/lb of protein at least 20% of your diet from fats and fill the rest with carbs.

    Looks like you do not even consume 2000 kcals just by going off numbers, but again i am not using a program to do the work for you. There is no COOKIE CUTTER diet approach out there for everyone. if there was everyone would follow it. this is not the case the human body is too diverse.
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    Quote Originally Posted by EddieILift409 View Post
    What would be a good plan for then remember I wanna be lean too
    Read the links that solution was kind enough to gather for you. If you're not willing to learn then you're never going to be successful.
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    Quote Originally Posted by The Solution View Post

    a good plan would be exactly what the links show you if you read them. There is an outline for macro intake. I suggest you calculate your intake
    get 1g/lb of protein at least 20% of your diet from fats and fill the rest with carbs.

    Looks like you do not even consume 2000 kcals just by going off numbers, but again i am not using a program to do the work for you. There is no COOKIE CUTTER diet approach out there for everyone. if there was everyone would follow it. this is not the case the human body is too diverse.
    How do you consume that many calories without eating to much tho
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    Quote Originally Posted by EddieILift409 View Post
    How do you consume that many calories without eating to much tho
    Read the links that solution was kind enough to gather for you. If you're not willing to learn then you're never going to be successful
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    Quote Originally Posted by EddieILift409 View Post
    How do you consume that many calories without eating to much tho
    If you don't want to eat you will never see results.
    Its called manning up and getting it done.
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    Quote Originally Posted by EddieILift409 View Post
    How do you consume that many calories without eating to much tho
    Eating to much?
    You want to grow don't you? Than you need to eat "to much". At least more than you need in order to give your muscles the nutrients they need to grow.

    Chew your face off and train your ass off if you want to grow.
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    eat chicken,egg,banana milk,fresh fruits.
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    Quote Originally Posted by The Solution View Post
    Why do you cut out carbs after lunch? That is a huge myth

    http://www.simplyshredded.com/carbs-...boogeyman.html
    http://www.leangains.com/2011/06/is-...r-for-fat.html

    a cup of veggies and rice is not a meal, that is a small snack. your diet seems like your lacking tons of food and calories in general and very void of fats.

    NO need for a casein if you are meeting protein intake that is all that matters, just continue to eat your eggs, steak, chicken, and use whey when you cannot get whole food.

    read these links:

    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

    2 cups of rice and half a cup of oats as all your carbs is not very much and not even 100g tops a day, and again 3z of meat and 4 egg whites and a few scoops of whey with 1 whole eggs is very void of nutrients, and also calories.

    you need to litreally double all your portions if you ever want to get past 160. You dont need 6 or 7 meals a day either 4-5 would be more than enough and actually better for muscle protein synthesis allowing protein levels to reach refractory stages before being spiked again.
    Would adding more meals make me uncut tho like will it just make me big ?
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    Quote Originally Posted by EddieILift409 View Post
    Would adding more meals make me uncut tho like will it just make me big ?
    If you eat at a surplus, you will gain some fat.
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    Bro you gotta gain a little fat to get big. When you reach the size you want then you just cut Down. There is no magic "gained 15 lbs of pure muscle with no fat"

    Just not how it works. You can limit fat gain by eating a smaller surplus but muscle and weight will come along slower. Just eat and train hard get yolked then diet down
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    Quote Originally Posted by EddieILift409 View Post
    Would adding more meals make me uncut tho like will it just make me big ?
    You could eat 100 calories 7 times a day that wont make you big or uncut
    If you eat 3 times a day or 6 times a day it doesnt matter
    Total calories do.
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    Its up to you OP as solution said. I personally like 4 larger meals
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    Quote Originally Posted by Swolbraham View Post
    Its up to you OP as solution said. I personally like 4 larger meals
    I second this notion!
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    Quote Originally Posted by The Solution View Post

    You could eat 100 calories 7 times a day that wont make you big or uncut
    If you eat 3 times a day or 6 times a day it doesnt matter
    Total calories do.
    Okay if I weigh 155 how many calories do I need ?
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    there's no exact number. you can get a rough estimate of a starting point, track your food intake with your weight and then adjust based on your goals. use this calculator and fill it out and use it as a starting point:http://iifym.com/iifym-calculator/

    if you add too much fat, simply lower cals a bit. if you aren't gaining weight after a week or two, add cals a bit. it's all trial and error in the beginning
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    Quote Originally Posted by EddieILift409 View Post
    Okay if I weigh 155 how many calories do I need ?
    If Trying to add some size:


    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
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    Bro u need to double or triple your food intake put some mass on then cut can't do both at once (well not very efficiently) and a 3oz serving of meat would just make me mad, I eat no less than 4 10-12oz servings of beef, fish or poultry a day on top of eating 6-8 eggs for breakfast.

    Infact I'm bout to kill a pound of chicken breast 3 cups of broccoli and some cinnamon splenda oatmeal before bed
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    Quote Originally Posted by Oscar View Post
    Bro u need to double or triple your food intake put some mass on then cut can't do both at once (well not very efficiently) and a 3oz serving of meat would just make me mad, I eat no less than 4 10-12oz servings of beef, fish or poultry a day on top of eating 6-8 eggs for breakfast.

    Infact I'm bout to kill a pound of chicken breast 3 cups of broccoli and some cinnamon splenda oatmeal before bed
    Similar to me except im doing a 5 meal breakdown but usually Im consuming 2lbs of meat, poultry, beef, etc.. with 10 eggs
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    Quote Originally Posted by The Solution View Post

    If Trying to add some size:

    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
    Can I have a cheat day once a week ?
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    Quote Originally Posted by EddieILift409 View Post
    Can I have a cheat day once a week ?
    Of course!
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    Quote Originally Posted by NattyForLife View Post

    Of course!
    Yea thats what I was planning on
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    Why would you not be able to?
    Not like your competing in a few weeks or a photoshoot
    Why would you not
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    Quote Originally Posted by The Solution View Post
    Why would you not be able to?
    Not like your competing in a few weeks or a photoshoot
    Why would you not
    I just heard alot that I can mess up hard work and wont see a difference in your body
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    Well if you binge and eat a bunch of junk. But if you eat in a controlled manner why could you not eat a meal off course?
    are you getting paid to hit macros?
    I doubt it, and you will probably never make money off hitting them so why would moderation hurt?
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    Quote Originally Posted by The Solution View Post
    Well if you binge and eat a bunch of junk. But if you eat in a controlled manner why could you not eat a meal off course?
    are you getting paid to hit macros?
    I doubt it, and you will probably never make money off hitting them so why would moderation hurt?
    I just wanna be healthy and look good mainly healthy right since I go the marines soon just wanna perform better
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    They enjoy moderation
    Train and have fun.
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    Quote Originally Posted by The Solution View Post
    They enjoy moderation
    Train and have fun.
    Gotcha appreciate it
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    Quote Originally Posted by The Solution View Post
    They enjoy moderation
    Train and have fun.
    Another thing how should bcaa and eaa be taken on workout days and non workoutdays ?
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    Quote Originally Posted by EddieILift409 View Post
    Another thing how should bcaa and eaa be taken on workout days and non workoutdays ?
    Pre workout

    Or at any time where there is a 5+ hour gap between meals

    Really comes down to your preference though
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    Quote Originally Posted by EddieILift409 View Post
    Another thing how should bcaa and eaa be taken on workout days and non workoutdays ?
    BCAA's would only benefit you for fasted AM Training dosed pre-workout or as a bolus between meals 4-6 hours apart

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    Is 2 cups of brown rice good for someone who weighs 155 ?
  

  
 

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