EddieILift409
Member
Someone please help me with a meal plan thats my only problem im like really confused
MEALS
- Thread starter EddieILift409
- Start date
The Solution
Legend
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.
EddieILift409
Member
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
The Solution
Legend
Why do you cut out carbs after lunch? That is a huge myth
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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.
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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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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.
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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.
EddieILift409
Member
What would be a good plan for then remember I wanna be lean too
EddieILift409
Member
And I meant to say I have 3oz of meat per meal not just rice and veggies
EddieILift409
Member
And I meant to say I have 3oz of meat per meal not just rice and veggies
Noutster
New member
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.
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.
The Solution
Legend
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.
Raw Dog
Active member
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.
EddieILift409
Member
How do you consume that many calories without eating to much tho
Raw Dog
Active member
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
The Solution
Legend
If you don't want to eat you will never see results.
Its called manning up and getting it done.
Noutster
New member
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.
gdsingh02172
New member
eat chicken,egg,banana milk,fresh fruits.
EddieILift409
Member
Would adding more meals make me uncut tho like will it just make me big ?
AntM1564
Legend
If you eat at a surplus, you will gain some fat.
Swolbraham
Banned
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
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
The Solution
Legend
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.
Swolbraham
Banned
Its up to you OP as solution said. I personally like 4 larger meals
NattyForLife
Well-known member
EddieILift409
Member
Okay if I weigh 155 how many calories do I need ?
Swolbraham
Banned
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:Invalid Link Removed
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
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
The Solution
Legend
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.
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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.
Oscar
Well-known member
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
Infact I'm bout to kill a pound of chicken breast 3 cups of broccoli and some cinnamon splenda oatmeal before bed
hvactech
Legend
Similar to me except im doing a 5 meal breakdown but usually Im consuming 2lbs of meat, poultry, beef, etc.. with 10 eggs
EddieILift409
Member
Can I have a cheat day once a week ?
NattyForLife
Well-known member
Of course!
EddieILift409
Member
Yea thats what I was planning on
The Solution
Legend
Why would you not be able to?
Not like your competing in a few weeks or a photoshoot
Why would you not
Not like your competing in a few weeks or a photoshoot
Why would you not
EddieILift409
Member
I just heard alot that I can mess up hard work and wont see a difference in your body
The Solution
Legend
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?
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?
EddieILift409
Member
I just wanna be healthy and look good mainly healthy right since I go the marines soon just wanna perform better
The Solution
Legend
They enjoy moderation
Train and have fun.
Train and have fun.
EddieILift409
Member
Gotcha appreciate it
EddieILift409
Member
Another thing how should bcaa and eaa be taken on workout days and non workoutdays ?
Driven2lift
Legend
Pre workout
Or at any time where there is a 5+ hour gap between meals
Really comes down to your preference though
The Solution
Legend
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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EddieILift409
Member
Is 2 cups of brown rice good for someone who weighs 155 ?
EddieILift409
Member
2 cups a day is what I meant
The Solution
Legend
Probably not
Are you meeting your carb intake with just 2 cups?
What about fruits/veggies other carb sources?
What are your totals for carbs in a day? Can you allot 2 cups of brown rice? I would assume you could easily.
Are you meeting your carb intake with just 2 cups?
What about fruits/veggies other carb sources?
What are your totals for carbs in a day? Can you allot 2 cups of brown rice? I would assume you could easily.
EddieILift409
Member
I do big 3 meals I do 2 bags of veggies lunch and dinner and 1/2 of oatmeal in the morning with 5 egg whites and 1 whole egg
The Solution
Legend
2 cups of brown rice is like 80g carbs
1/2 cup oatmeal is like 30g carbs
your barley eating 150g of carbs counting veggies.
Thats not a lot at all dude. And you want to get big and grow? your eating like a girl on this intake.
Do this.
3 whole eggs + 4 whites + 4 Pieces of Toast with 2 TBSP PB and 2 TBSP Jam
8oz Chicken/beef + 2 Cups Rice + 2 Tbsp Oil (if chicken) or 1 TBSP if Beef + Veggies
1 Scoop Whey + 6oz Yogurt + 2 Cups Trail Mix/Granola + 1 Banana + 2 TBSP Peanut Buter
8oz Chicken/Beef + 2 Cups Pasta + Veggies + 2 Tbsp Oil (if chicken) or 1 TBSP if Beef
If you want to do 2 bagels for Meal 1 that is fine too
EddieILift409
Member
Thats 4 meals right
EddieILift409
Member
And 2 cups of trail mix plus 1 granola bar or one or the other ?
EddieILift409
Member
And does it matter what kind of yogurt
The Solution
Legend
Your asking too many damn questions
Just follow the above, it is 2x the amount you are eating now and will get you rolling.
Trail Mix OR Granola
Any kind of yogurt..
Just follow the above, it is 2x the amount you are eating now and will get you rolling.
Trail Mix OR Granola
Any kind of yogurt..
EddieILift409
Member
Lol im full after every meal
EddieILift409
Member
And are you sure thats how much I should be eating if I weigh 155 cause my stomach is like really full to where it hurts