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RE: Help - 2/2/2007 11:00:30 PM
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saternal
Posts: 442
Joined: 10/19/2006
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To Maintain i need roughly 2900 calories. Recommended protein intake is 160g.
So what should my calorie intake me if i'm trying to lose fat?
Is it ok to fry potatos in 1 tbsp of olive oil as a substitute to oat meal(when i run out of oatmeal) in the morning?
I also understand that when i lift weights and i don't feel sore or growth i should be increasing the volume.
Also when i go overseas for a 1 month holiday, i'll still be on this HST programm however i don't think i'll have the Whey Protein with me to take after the exercise. What can i take to replace ? and is this gonna affect my training results badly?
And they say i should take a rest of at least 48 hrs btw workouts. So if i did cardio the following day will that affect the recovery?
< Message edited by danmirage -- 2/3/2007 9:01:18 AM >
(in reply to danmirage)
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RE: Help - 2/3/2007 5:58:41 AM
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saternal
Posts: 442
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How's this look for a Meal plan?
Meal 1 (7:00) : 6 Egg Whites
1 Cup of Quaker's Instant Oatmeal
1 Tbsp Olive Oil
~28.6g Protein , 19g Fat , 44g Carbs
7:30 - Whey Protein Half hour before my workout (24g)
8:10 - Whey Protein After my Workout (24g)
Meal 2 (9:30) : 2 Quaker's Chewy Granola Bars
~2g Protein , 6g Fat , 54g Carbs
Meal 3 (12:30): 2Pieces of chicken fillet/1 can tuna/80g Salmon
(I'll try to stick to these for protein during the weekdays where i'm more strict about what i eat. Things like beef carry alot of Fat and protein so i'll mayb have it once in a while on weekends)
Brown Rice/Sweet potato/Potato
Broccoli/Cauliflower/Corn/Carrots&Spinach
~30-35g Protein , 10-20g Fat (Depending on how and what i cook) , 50g Carbs
Meal 4 (4:00): 1 Cup Oatmeal
~10.6g Protein , 44g Carbs, 6g fat
Meal 5 (7:30): Same As Meal 3
~30-35g Protein, 10-20g Fat, 50g Carbs
Meal 6 (11:00): 1 Serving Of Low Fat Cottage Cheese
1/2 Cup of Oatmeal
~17g Protein , 5.3g Fat , 30g Carbs
Total = 180g Protein , 70g Fat , 280g Carbs
30% Protein , 25% Fat , 45% Carbs
This meal plan is based around days i workout. If i went to the gym for cardio and abs would it mean i'll have to drink the whey protein ?
This plan if approved would be what i'll be going on while i'm on the HST programme.
(in reply to saternal)
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RE: Help - 2/3/2007 9:06:48 AM
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danmirage
Posts: 6020
Joined: 11/20/2005
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Pardon me if I hammer you here...we have been over this so...
Read the example in the losing fat thread for a guide.
quote:
How's this look for a Meal plan?
Meal 1 (7:00) : 6 Egg Whites
1 Cup of Quaker's Instant Oatmeal
1 Tbsp Olive Oil
~28.6g Protein , 19g Fat , 44g Carbs
You need a vegetable here
7:30 - Whey Protein Half hour before my workout (24g)
8:10 - Whey Protein After my Workout (24g)
quote:
Meal 2 (9:30) : 2 Quaker's Chewy Granola Bars
~2g Protein , 6g Fat , 54g Carbs
Hell no. That is just garbage that sets up fat gain and muscle loss. A real meal please.
quote:
Meal 3 (12:30): 2Pieces of chicken fillet/1 can tuna/80g Salmon
(I'll try to stick to these for protein during the weekdays where i'm more strict about what i eat. Things like beef carry alot of Fat and protein so i'll mayb have it once in a while on weekends)
Brown Rice/Sweet potato/Potato
Broccoli/Cauliflower/Corn/Carrots&Spinach
~30-35g Protein , 10-20g Fat (Depending on how and what i cook) , 50g Carbs
Beef is fine, just pick lean cuts. Great.
quote:
Meal 4 (4:00): 1 Cup Oatmeal
~10.6g Protein , 44g Carbs, 6g fat
That is not a complete meal. Plan a complete meal please.
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Meal 5 (7:30): Same As Meal 3
~30-35g Protein, 10-20g Fat, 50g Carbs
Fine
quote:
Meal 6 (11:00): 1 Serving Of Low Fat Cottage Cheese
1/2 Cup of Oatmeal
~17g Protein , 5.3g Fat , 30g Carbs
Cottage cheese is not optimal for fat loss.
A lean protein a carb and a vegetable please
Too much oatmeal will mean too much fiber.
quote:
Total = 180g Protein , 70g Fat , 280g Carbs
30% Protein , 25% Fat , 45% Carbs
Protein too high.
quote:
This meal plan is based around days i workout. If i went to the gym for cardio and abs would it mean i'll have to drink the whey protein ?
Yes.
quote:
This plan if approved would be what i'll be going on while i'm on the HST programme.
This plan is just trouble. Time to make gradual changes to it so your results are fantastic!!!
_____________________________
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http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
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Gaining Mass
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Losing Fat
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(in reply to danmirage)
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RE: Help - 2/3/2007 9:30:05 AM
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saternal
Posts: 442
Joined: 10/19/2006
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I've been doing cardio for a while now so in other words i should lay off cardio and concentrate on this HST programme? Mayb two weeks into the programme then i begin my Cardio training on the third week, does that sound good?
Also would it be ok to do abs after my full-body workout until i start going to the gym for cardio? Its more convenient that way.
How's my Diet plan look like? its based on 2400-2500 calories. I'm slowly working my way up to 2900 calories. The spread sheet recommends 160g of protein however my plan is to have 30% protein which is 217g latr on when i get up to 2900 calories.
Also for the HST programme, i'm looking at Bodybuilding.com to pick certain compound exercises for the workout. However i'm not very sure whe i should pick an isolation exercise to go with a compound exercise because certain compound exercises use the muscles in the isolation exercise. What should i take notice off when choosing the exercises for that workout? Also, Lets say for week 1 i perform an inclined bench press using DumbBells, then in week 3 i performed using Smith Machine. Would that be considered something different?
< Message edited by saternal -- 2/3/2007 9:48:06 AM >
(in reply to danmirage)
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RE: Help - 2/3/2007 9:46:14 AM
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saternal
Posts: 442
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Yucks! sry mayb i just suck at planning meals. Lets say all my meals are like meal 3 and 5. Just that i eat small portions of protein and abit less fat. Would it sound better?
Mayb except for meal 1 : 6 egg whites fried with 1 tbsp olive oil and 1 packet of spinach. 1/2 cup of oatmeal. 1 carrot.
~ 31.3g protein , 16g fat , 40g carbs
< Message edited by saternal -- 2/3/2007 10:11:27 AM >
(in reply to danmirage)
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RE: Help - 2/4/2007 12:04:25 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Is it bad to fry food because of the oil used or theres something else in it that makes eating fried stuff bad? cause i have no idea how else to cook the eggs. Except boil
Lets say i didn't do cardio at all while on this programme. Would i still be able to lose fat and not put it on?
< Message edited by saternal -- 2/4/2007 12:20:48 AM >
(in reply to danmirage)
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RE: Help - 2/4/2007 12:27:58 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Meal 1(7:00): 6 egg whites
1/2 cup oatmeal
1 tbsp flaxseed oil / olive oil
some type of vegetable (carrots , celery , spinach)
Half hour latr 24g of whey half hour b4 workout
After workout 24g of whey.
Meal 2-5(9:30-8:00): Any type of lean protein
Brown Rice / Potato / Sweet potato
Broccoli / cauliflower / corns / Carrots
Meal 6 (Before Bed): Whey Protein
1/2 cup of oatmeal
A few Carrots
I've roughly gauged my meals to be around 50g carbs , 20g protein and 11g fat each. (Minus off the 3 cups of whey protein)
As part of my plan i'll be having a cheat meal once in a while as well =D.
Btw dan is 20g of protein like 1 small piece of chicken (54g)? Cause thats what www.Nal.us..../list/nut_edit says.
Btw what can i take to replace whey protein after my workout?
< Message edited by saternal -- 2/4/2007 7:12:30 AM >
(in reply to saternal)
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RE: Help - 2/4/2007 9:44:05 AM
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XtremeSki2001
Posts: 401
Joined: 1/16/2007
From: Philly, PA
Status: offline
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FINALLY! I think I have it, Dan, if you could add any final thoughts, I'd appreciate it 
Next step, the workout, but this should be much easier.
Meal 1
4 egg white w/ 1 yoke
1 cup Oatmeal
10 Baby carrots
1 tbsp fish oil
Cals/Fat/Carb/Prot
537/19/60/21
Meal 2
6oz Sliced roast beef
1 cup Brown rice
6 5" Celery Stalks
Cals/Fat/Carb/Prot
570/16/46/54
Meal 3
10 medium Shrimp
Salad
2 cups of Corn
1 tbsp fish oil
Cals/Fat/Carb/Prot
464/19/65/25
Meal 4
4oz Chicken Breast
1 cup Brown Rice
1 cup Broccoli
Cals/Fat/Carb/Prot
456/7/55/46
Right before workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA
Workout
Right after workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA
Meal 5
4 oz Chicken
1 Sweet Potato
6 5" Celery Sticks
1 tbsp fish oil
Cals/Fat/Carb/Prot
458/18/36/39
Meal 6
6 oz cooked fish
1 cup Brown Rice
Salad
Cals/Fat/Carb/Prot
386/5/46/38
Totals:
Calories : 2871
Fat : 84
Carb : 308
Protein : 223
I'm going to follow this workout plan:
http://www.hypertrophy-specific.com/hst_index.html
I'll be adding various amounts of cardio so I at least have 3 days cardio to start.
< Message edited by XtremeSki2001 -- 2/4/2007 9:53:01 AM >
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RE: Help - 2/4/2007 10:13:42 AM
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danmirage
Posts: 6020
Joined: 11/20/2005
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GREAT JOB!!
Now you have a template to work from, you can make tiny adjustments as you need to!
Calories : 2871
Fat : 84 (26%)
Carb : 308 (43%)
Protein : 223 (31%)
Bring up the carbs more. At least 45 %
But get the Protein down to ~25% to start!
(Get the hormonal environment right first!!!)
You will have to go a week with this and see how you repond.
If your energy is too low or you get hungry too soon, then you know you need to change.
Take the fish oil in the AM.
quote:
Is it bad to fry food because of the oil used or theres something else in it that makes eating fried stuff bad? cause i have no idea how else to cook the eggs. Except boil
Scramble over lower heat. Eat em slightly whiped and fold em in the heated oatmeal. (Even raw like this is ok.)
Frying damages the oil. Causes free radicals. This causes oxydative damage to the body. This is a no-no.
A tiny bit is not so bad..just be careful with how hot you make the oil!
Not like fried chicken!
quote:
Lets say i didn't do cardio at all while on this programme. Would i still be able to lose fat and not put it on?
Yes, if you get the diet right and get the basics in place.
See basics section in my threads.
If you find you are storing fat with the muscle, you fix the diet and continue to vary th training weekly!
10 pounds of muscle can burn up to 1 pound of fat A WEEK!!!
Just living your life!
quote:
Meal 1(7:00): 6 egg whites
1/2 cup oatmeal
1 tbsp flaxseed oil / olive oil
some type of vegetable (carrots , celery , spinach)
Good
quote:
Half hour latr 24g of whey half hour b4 workout
After workout 24g of whey.
Are you 240 pounds?
0.1 grams per pound of bodyweight
Also consider up to 0.2 grams carbs per pound post workout. fro recovery..banana is ok.
If you do this and start to fatten up..you can drop it. A few people (13% roughly) are sensative to carbs this way.
quote:
Meal 2-5(9:30-8:00): Any type of lean protein
Brown Rice / Potato / Sweet potato
Broccoli / cauliflower / corns / Carrots
Not corn that is a starch carb, but yes!
quote:
Meal 6 (Before Bed): Whey Protein
1/2 cup of oatmeal
A few Carrots
Can you have fish here..or a whole food?
Whey is not thermic..meaning it does not have a caloric cost to consume. Whole foods do.
quote:
I've roughly gauged my meals to be around 50g carbs , 20g protein and 11g fat each. (Minus off the 3 cups of whey protein)
You mean you didn't count the whey in that figure...only give complete accurate figures! What is it WITH the whey?
quote:
As part of my plan i'll be having a cheat meal once in a while as well =D.
Thats fine.
quote:
Btw dan is 20g of protein like 1 small piece of chicken (54g)? Cause thats what www.Nal.us..../list/nut_edit says.
2 to 2-1/2 ounces.
quote:
Btw what can i take to replace whey protein after my workout?
Branch Chain Amino Acids.
Followed by a meal in 45-60 minutes.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to XtremeSki2001)
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RE: Help - 2/4/2007 10:51:22 AM
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XtremeSki2001
Posts: 401
Joined: 1/16/2007
From: Philly, PA
Status: offline
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quote:
ORIGINAL: danmirage
GREAT JOB!!
Now you have a template to work from, you can make tiny adjustments as you need to!
Calories : 2871
Fat : 84 (26%)
Carb : 308 (43%)
Protein : 223 (31%)
Bring up the carbs more. At least 45 %
But get the Protein down to ~25% to start!
(Get the hormonal environment right first!!!)
You will have to go a week with this and see how you repond.
If your energy is too low or you get hungry too soon, then you know you need to change.
Take the fish oil in the AM.
Thanks dude!
Rather then taking 3 tbsp through the day, just take all three in the morning? This will greatly increase my morning calories, this is why I ask.
I'm off the the grocery store, your timing on your response was paramount!
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(in reply to danmirage)
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RE: Help - 2/4/2007 1:18:36 PM
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XtremeSki2001
Posts: 401
Joined: 1/16/2007
From: Philly, PA
Status: offline
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quote:
ORIGINAL: danmirage
quote:
Rather then taking 3 tbsp through the day, just take all three in the morning? This will greatly increase my morning calories, this is why I ask.
I'm off the the grocery store, your timing on your response was paramount!
Oops..I missed that you took 3 TBLsp throughout...that works fine!
I only saw the meal 5! 
Haha ... that's what I thought.
Go figure, I'm back from the grocery store and wouldn't you beleive they're out of Celery and Sweet Potatos!? Anyway, I got the canned sweet potatos and made sure there wasn't preservatives or sugar etc add. Also got some extra lean roast beef from the deli, next week I'll cook one and cut it myself, this week is hectic!
Thanks again!
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RE: Help - 2/4/2007 3:01:49 PM
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saternal
Posts: 442
Joined: 10/19/2006
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nope i did calculate the whey in the whole diet plan. Dan since i'm around 165 pounds then i should take 16.5g of whey half hour before and then another 16.5g latr on?
The carbs as post workout should be taken immediately? or can i not take them but have a meal within 1 hr.
(in reply to danmirage)
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RE: Help - 2/4/2007 5:51:05 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Woot just finished workout 1 at it was quite ok. Except since it was the 1st time i couldn't gauge my weights accurately. For chest i lifted 17.5kg on each side but didn't feel strain. Usually in my normal workouts i used to do 17.5kg on my last set. Next time should i go for 20kg?
The other exercises were good like squats especially. My 1st time doign and i feel good. =D
Also i did a warm up of 5 minute cardio. My heartrate was 92.
As for the eggs i think i'm gonna boil them. is that ok? i tried em with oatmeal today but i was afraid i used to much heat to cook the eggs. =(
(in reply to danmirage)
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...you better read my section on cardio! 
