1. Yes, your math is right. I would say you would do fine on around 250g of protein, which is about 1.2xBW. That would give you 984 protein cals. To determine what percentage of your daily total is from protein, divide the amount of protein calories by the total calories for the day. For example, 2255 total calories, 250g of protein=984 protein calories: 984/2255=.44 which is 44 %. You can do the same for fat and carbs. Fat has 9 cals/gram, and carbs have 4, if you didn't know. You could go with a 40/40/20 of P/C/F = 40% P, 40% C, 20% F. 250 grams of protein over 6 meals is 41 g of protein, per meal. This should be number 1 priority in order to get enough protein.

Work on the math for the other macros, carbs and fat, and peice something together for 2200 cals a day with a 40/40/20. Post it up, and we can go from there. You are on right track now you have seen what we have been saying.

2. Oh dang. 41G of protein in a meal, I will be eating a lot then! Ha

Well so far I know I'm not doing good. Made a mistake by eating lunch with high calories and only 38G protein.

It was the Gourmet Mac N 5 Cheese - 792 Calories, 35g Fat, Cholest- 77mg, Carbs 76g, Protein 38g (I still have yet to go to the gym)

=[ I cannot find a good high protein meal plan so I can go out and buy the right foods..lead me in the right direction please?
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3. It's best not to try to buy high protein meals, because you can't find too many that are really that good for you. Frozen dinners just suck, if you don't really read the labels. You shouldn't eat them al the time unless you are in a pinch. You said your mom buys meat for 6 months at a time. What does she have, and can you prepare it for yourself?

Even if you don't get to 40 grams per meal, get at least 30, that will start you down the right road.

Eggs for breakfast, 1 serving of oats, 8oz skim milk

snack: could do protein shake, 1 can of tuna-4 oz, on whole wheat bread

lunch; 6-7oz grilled or baked chicken breast, 1 cup rice and broccoli

snack: 5-6 oz of Lean ground beef or Ground turkey, I like cooked with salsa and bit of shredded cheese in a bowl, with some rice

dinner; 6-7 oz of lean meat, chicken, lean beef, fish

Have your muscle milk after you workout. I realize your work schedule is all over the place right now. You can always have scrambled eggs anytime other than breakfast. I like 3 eggs, 3-4 oz of baked chickem, salsa, a bit of cheese.

be creative.
Grocery list:
eggs, tuna, ground turkey, lean ground beef, turkey breast(try to stay away from deli meat if possible), brown rice, oatmeal, skim milk, Frozen bags of broccoli or veggies, any other green veggies(stay away from canned), almonds, cottage cheese,

These are basically what I get every week, unless I get a craving for something different

4. Great post bro!

5. Thanks. To add, I buy skinless chicken breast fresh, not frozen, usually comes in a pack with about 3.3-3.5lbs of chicken. i will buy 3 pounds or so of lean round steak, usually cut into round steaks, a couple pounds of lean ground beef/turkey, several 18 packs of eggs, a couple pounds of boneless center cut pork chops. I usually bake chicken and pork in oven, all at the same time so i have some cooked for a few days. I usually cook at 350 for starting with 20 minutes, then check it. I find it's better to cook at a bit lower temp for a few extra minutes to keep from overcooking it too fast and having it dry out on you. Keep in sealed tupperware in fridge, pull out what you need. I cook steaks on grill outside, and usually leave them on the rare side of medium, so when I reheat it, it doesn't turn into jerky, it's just right. If you eat chicken or meat cold, I suggest cooking it completely at beginning.

Currently in my fridge, I have 3 pounds of chicken I cooked last night, with 3 1/2 round steaks left, and two lean beef patties with 1/8 cup shredded cheese on them. I like to have 2 or three choices in my fridge at a time.

Oh and Santa89, if your mom doesn't have one, get yourself a digital food scale.You cana find them anywhere from \$25 and up. One of the best investments you can make.
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6. That's the post I needed man! I appreciate it dude. Yeah what I eat are far less than what you said. I always thought a diet consisted of eating less meals.

We have meats, chicken, beef, its all from the Shop at home food services. It's all frozen in the special fridge they provided. So I would have to leave the meals out 24hours before to soften them or just put them in the microwave to thaw them.

And yeah, we have all skinless chicken. Chicken breast, etc.

7. I will do! So far I see my mom has boneless chicken thights thawing in the chicken, like 3lbs or so, but thats usually distributed between me, my mom, stepfather, and brother.

8. You aren't trying a diet, you are learning proper nutrition, two different things. That's why 90% of "diets" don't work long term to keep weight off normal people. They come off the "diet" and resume crappy eating habits and no exercise, and bam, more weight than last time.

Also a good, fairly cheap dish is beans and rice. Cook some brown rice, easiest is boil in bag. Cook 2 or 3 of them. Take a couple cans of black beans, or a can of black and maybe can of red beans. Rinse the beans in a strainer till water runs fairly clear. Combie beans and rice, and salsa in a big tupperware bowl. For meal, take about a cup or cup and half, and add some baked chicken = the bomb. It should make 5-6 meals depending on how much rice you cook. I would keep that as a meal anytime before 3-4 in afternoon, also makes a great preworkout meal, depending on when you lift.

9. Originally Posted by youngandfree
You aren't trying a diet, you are learning proper nutrition, two different things. That's why 90% of "diets" don't work long term to keep weight off normal people. They come off the "diet" and resume crappy eating habits and no exercise, and bam, more weight than last time.

Also a good, fairly cheap dish is beans and rice. Cook some brown rice, easiest is boil in bag. Cook 2 or 3 of them. Take a couple cans of black beans, or a can of black and maybe can of red beans. Rinse the beans in a strainer till water runs fairly clear. Combie beans and rice, and salsa in a big tupperware bowl. For meal, take about a cup or cup and half, and add some baked chicken = the bomb. It should make 5-6 meals depending on how much rice you cook. I would keep that as a meal anytime before 3-4 in afternoon, also makes a great preworkout meal, depending on when you lift.

GREAT Post!!

10. Oh man rice and beans sure are very common in my family. I haven't touched rice since I started the nutrition, but it's usually white rice. I will mention the brown rice.

Well today I was informed greatly, so I guess my day won't look as good. Tomorrow I'll make it better.

Day 9 June 23rd 2009

10:45A 3 Egg whites

12:50P Gourmet Mac N 5 Cheese w/ 1 300mg fish oil

3:30P 1 slice 100% Whole Grain bread, 1 green apple

6:00P Quaker Weight Loss Instant Oatmeal - Banana Bread flavor packet

9:30P 2 Slices boneless chicken thighs with yellow beans - 1 300mg Fish Oil Capsule

*Busy day no time for the gym sadly..* Going tomorrow early in the morning **

11. Hey bro shoot me a pm and ill set u up with something nice?

12. Originally Posted by KmuL
GREAT Post!!
I agree that was a very good post.

13. Well I went to see Transformers 2 today, but before that I went grocery shopping and took into consideration what the members have said. Especially youngandfree.

Spent \$85 in groceries and I managed to get this...

1 - Carton of eggs
2 - Goya Black Beans
2 - Goya Red Beans
1 - Muir Glen Organic Beef Bolognese Pasta Sauce
1 - Muir Glen Organic Italian Herb Pasta Sauce
2 - Garelick Farms Skim & More Milk
2 - (32oz per) - Nature's Promise Organic Long Grain Brown Rice
2 - Veggie Patch Meatless Meatballs
1 - Nature's Promise - Chicken Boneless Skinless Breast w/ rib meat 1.5lb - 24g Protein for 1 fillet - Serving size 6
1 - Nature's Promise Center Cut Pork Chops Boneless - 0.79lb
1 - Shady Brook Farm's - Lean Ground Breast of Turkey - 28g Protein / Serving Size 4oz
2 - De Boles Organic Whole Wheat Angel Hair
1 - Light Life Smart Strips - Chicken Style Strips
1 - Light Light Smart Deli Baked Ham Style
1 - Tinkyada Pasta Joy Brown Rice Pasta Penne
1 - Tinkayada Pasta Joy Brown Rice Pasta Spirals
1 - veggie Slices Cheddar Flavor
1 - Cascadian Farm Organic Sweet Corn
1 - Cascadian Farm Broccoli Florets
1 - Cascadian Farm Shelled Edamame
1 - Cascadian Farm Sweet Peas
2 - Fat Free Cottage Cheese

14. It looks pretty good, I would probably not eat all that pasta this week. You can overdo your numbers very quickly with a bunch of pasta. I know its cheap, but next trip, buy more meat. Good job though, making progress.

15. How do you like the Maniac so far?

16. Originally Posted by fightbackhxc
How do you like the Maniac so far?
It was my 2nd dosage of Maniac today and I felt great!
Maniac gave me the energy to pump out more reps even when I know I couldn't! The extra aggression was all I needed to finish the set.

For example; I was doing One Arm Rows 10 reps originally, but then I ended up doing and extra 2 more. By this time I was far into working out my back, but the kick made me want to keep doing more.

I was supposed to end my day of back with Stiff arm pull downs, but after doing a few abs which felt great! I went back to doing some MTS back work outs. I stayed longer than expected at the gym because I also had some good endurance to run.

Before working out I did 9 minute jog, with a 1 minute walk. Then after my work out was complete I did a 8 minute jog, with 1 minute sprint, and 1 minute walking.

17. Day 10 June 24th 2009

9:00A 1 slice 100% whole grain bread w/ 2tbl spoons peanut butter, 1 oatmeal w. 1 300mg fish oil capsule

12:30P 1 Slice 100% whole grain bread, 2 slices of Light Life Baked Ham & Veggie Slices Cheddar Flavor

12:45 1 apple

6:30-8:40P - Back and abs. (read above review)

9:15P 1 scoop Muscle Milk w/ 6oz. skim milk, 6oz pork chop, 3oz salad

12:30A 1 scoop Muscle Milk w/ 6oz skim milk

Day 11 June 25th 2009 - Had to cater from 2:30-10. No time for the gym either had to take my accuplacement test.

8:30A 1 oatmeal, w/ 1 scoop Muscle Milk 6oz. skim milk

1:45P 6oz pork chop w/ 1 300mg fish oil

2:30 1 apple

7:45P 1 scallop, 2oz chicken

8:45P 4oz wheat pasta, marinara sauce, 4oz. chicken w/ 2 carrot sticks

**BY THE WAY** - I have noticed a increase of visual in my abs and other muscle groups are being more visible.

18. Good job. I really think you need protein in addition to just the apple mid day. Have you calculated your total calories and protein, etc. for the last couple days?

19. Those 2 days that have been posted above I have not. Just a lot of running around and working at another place kept me a bit busy and kept me off my computer.

I know it sure isn't a lot. I'll be starting properly my nutrition today and calculate it all. I really will be getting the hang of this.

Oh, the reason I didn't buy more meat was because we have 6months supply in my basement of chicken, meats, misc.

20. If you ever feel like you wont be able to eat just carry some cans of tuna around with ya or something.

21. Looking good bro.

22. Well yesterday wasn't looking so good after I got into work. I was in a rush so I forgot to grab a few things. I did however managed to buy *Goat Whey Protein.*

Supplements using

- Maniac
- Recover Pro
- Oryx Goat Whey
- Muscle Milk
- Vitamin World: Ultra Vitamin
- Omega Fish Oil

23. Day 12 June 26th 2009

10:15-10:30A 1 Oatmeal w/ 3/4 Skim Milk, 1 100% Whole Grain Bread, 2 egg whites

12:30P 1 Can tuna, 1 100% whole grain bread, 1/2 cottage cheese

3:15-4:25P Hamstrings, calves, Abs [intense and fast]

4:45P 2 scoops Muscle Milk w/10oz Skim Milk

11:30P 10oz Sirloin w/ broccoli, red beans, 1 300mg fish oil

24. Originally Posted by Santa89
Well yesterday wasn't looking so good after I got into work. I was in a rush so I forgot to grab a few things. I did however managed to buy *Goat Whey Protein.*

Supplements using

- Maniac
- Recover Pro
- Oryx Goat Whey
- Muscle Milk
- Vitamin World: Ultra Vitamin
- Omega Fish Oil
Oryx goat whey is great stuff, good buy.

25. Originally Posted by Santa89
Day 12 June 26th 2009

10:15-10:30A 1 Oatmeal w/ 3/4 Skim Milk, 1 100% Whole Grain Bread, 2 egg whites

12:30P 1 Can tuna, 1 100% whole grain bread, 1/2 cottage cheese

3:15-4:25P Hamstrings, calves, Abs [intense and fast]

4:45P 2 scoops Muscle Milk w/10oz Skim Milk

11:30P 10oz Sirloin w/ broccoli, red beans, 1 300mg fish oil
looking better

have you been tracking your cals?

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