[fLesh23]

Hey guys, I have 2 meals that i'm lacking, here is what I have so far.. I also might throw in a little something between lunch and pre-workout, 4 hours is a long time to not eat, i'm used to eating every 2-3. I'm doing landscaping right now, so its hard to eat in the mid-morning and lunch time... I was thinking of just cooking 2 6oz chicken and 1cup of rice, adding a banana and/or apple with yogurt. I'm having a shake about 30-45min before I hit the gym. I'm shooting for about 3,000-3,500 calories, 220-230+g protein, 260-280 carbs, with about 30-40g fat max... also my weight is about 175 right now, january had my apendix taken out, and 3 weekends ago I broke my ankle in 3 places dirtbiking... I'm feenin for the gym, getting EVERYTHING organized. opinions?

breakfast(6AM): 6 eggwhites - cup oatmeal - glutamine - vitamins

mid-morning(9AM): ?

lunch(12PM): ? - glutamine

pre-workout(4PM): protein shake - 1/2cup oatmeal

post-workout(6-6:30PM): protein shake - glutamine - vitamins

dinner(8PM): Moms good cookin - usually some sort of meat, complex carbs, and veges

bedtime(10PM): weight gainer - glutamine - vitamins including zma

[pumpingiron]

Originally Posted by fLesh23

breakfast(6AM): 6 eggwhites - cup oatmeal - glutamine - vitamins

mid-morning(9AM): 125g rice - tuna - veggies

lunch(12PM): 200g potatos - eggwhites - glutamine

pre-workout(4PM): protein shake - 1/2cup oatmeal

post-workout(6-6:30PM): protein shake - glutamine - vitamins

dinner(8PM): Moms good cookin - usually some sort of meat, complex carbs, and veges

bedtime(10PM): weight gainer???? - glutamine - vitamins including zma

Dude, what's with the weight gainer in a diet? It's all sugar. The meals can be cooked the day before.

[Rocky]

I'm not against weight gainers per se ( I use pro-mass), but I wouldn't have one before bed. Too quickly digested. I don't know whether you are bulking or not, but if you're gonna have one because of time or whatever, then I'd have it as your second meal, and have some cottage cheese or oats before bed. For you third meal you want to be taking in some slower digesting carbs to fuel you for your workout, at the mo you're only having protein before so no real energy there. Have a good solid food meal with carbs and protein in there. PumpingIrons meal suggestions look good to me.
Just my thoughts.

[fLesh23]

Updated diet plan:

breakfast(6AM): 6 eggwhites - 1cup oatmeal - glutamine - vitamins
calories: 305
protein: 32g
carbs: 26g
fats: 7g

mid-morning(9AM): tuna - 4 pieces whole wheat bread
calories: 392
protein: 28g
carbs: 52g
fats: 5g

lunch(12PM): chicken breast - brown rice/potato - glutamine
calories: 381 - 385
protein: 36g - 36g
carbs: 45g - 51g
fats: 4g - 4g

mid-afternoon(2PM): chicken breast - brown rice/potato
calories: 381 - 385
protein: 36g - 36g
carbs: 45g - 51g
fats: 4g - 4g

pre-workout(4PM): protein shake - 1cup oatmeal
calories: 465
protein: 51g
carbs: 52g
fats: 5g

post-workout(6-6:30PM): protein shake - glutamine - vitamins
calories: 320
protein: 45g
carbs: 27g
fats: 4g

dinner(8PM): mama dukes cookin
calories:
protein:
carbs:
fats:

bedtime(10PM): weight gainer - glutamine - vitamins
calories: 1038
protein: 55g
carbs: 162g
fats: 17g


subtotal daily intake:
calories: 3282 -3290
protein: 283g - 283g
carbs: 409g - 421g
fats: 46g - 46g

[front_row]

you still got your weight gainer before bedtime. Move it up to mid day or post workout. Before bed go with fat free cottage cheese or a casein shake instead

[fLesh23]

The weight gainer i'm using is MuscleJuice 2544...
"With Muscle Juice(TM) 2544 you will grow Muscle with 55 grams of Ultimate Nutrition's special protein blend (Whey Protein Isolate, Whey Protein Concentrate, Calcium Caseinate, Egg White Albumen). This provides a 6 hour protein release so you muscles are constantly fed and nourished."


Why not take it before bed? 6 hours is solid

[hypocrisy86]

Muscle gainers arent all sugar packed well umm only one i know of isnt lol...

the new one from twinlab that took the place of the gainers old one ..

[front_row]

the casein (calcium caseinate) is the slow digesting, the isolate is the fastest. Thats why its 'sustained release', however, it's also loaded with about a metric tonne of sugar. Go with some low fat cottage cheese or some casein shakes before bed - or a little bit of meat if it doesn't upset your stomache before bed.

You've got a third of your calories in one weight gainer shake, then you sleep. Still think it should be near workout time. Pre or post. Or not at all.