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-   -   Some help with my new meal plan (http://www.muscleandbrawn.com/forums/showthread.php?t=16337)

ChrisTheViking 02-11-2014 07:10 PM

Some help with my new meal plan
 
I am currently eating 4 of the same meals every day. I don't mind the monotony, in fact, I like it. But I just want to make sure it looks good from an outside perspective before I get too used to it.

3oz baked skinless chicken breast
1 cup brown rice, plain
1 cup salad, iceberg and cucumber w/1 TBSP Olive Oil and a dash of salt
4 times daily

I really feel like I could probably cut it down to three and have two snacks (most likely in the form of a shake) in between. Any thoughts or suggestions are greatly appreciated.

SCStrong 02-11-2014 07:36 PM

What are your goals / current weight/ etc. ?
Two points right off the bat
1 - eating the same thing day after day could lead to nutrient shortages or imbalances and may not be sustainable long term.
2- This is not a lot of food - eat a steak for God's sake!!!

ChrisTheViking 02-11-2014 07:40 PM

6' 0", 29, 280 lbs. I am trying to lose weight while making sure I have enough food to gain a little mass in the process. I have lost some weight but with school and work coming up I need something I can make a lot of at once and have them ready when needed. I can't just let this 6 Pack Bag go to waste lol.

SCStrong 02-11-2014 08:00 PM

Quote:

Originally Posted by ChrisTheViking (Post 456377)
6' 0", 29, 280 lbs. I am trying to lose weight while making sure I have enough food to gain a little mass in the process. I have lost some weight but with school and work coming up I need something I can make a lot of at once and have them ready when needed. I can't just let this 6 Pack Bag go to waste lol.

I am not an expert by any means but it seems that a more sensible approach would be to
1- define your target weight (goal setting)
2- define your maintenance calories based on that weight.
3- work your way down to that eating level over time. (gradual caloric reduction) by reducing your current intake over the course of a few days/ weeks. No drastic reductions.

4- Eat a variety of whole, healthy foods ( with some cheats tossed in) try to eat about 80% clean. Focus on protein and fat (as in eat some) and lots of veggies.

5- start a good strength building plan and toss in two or three cardio sessions per week. ( work stage)

6- Forget the concept of adding mass while cutting ( ain't happening) and think more toward body recomposition .

7-Building muscle and letting the body do what it does - i.e use fat for fuel when working in a deficit.

8 - Continue for at least a year and be happy with the results. ( they will come) ( reward stage)
As to convenience - I suggest cooking a lot of food one day a week and pre packing meals in small containers. Fruit and veggies are portable most times and freeze foods when you can.

Hope that helps. Good luck on reaching your goals.

Soldier 02-11-2014 08:04 PM

Your meal is just under 500 calories with 46g of carbs, 19g of fat, and 31g of protein. If you eat that 4 times a day you'll end up with 2000 calories, 184g of carbs, 76g of fat, and 124g of protein. Each of the 3 things you're eating is basically adding 1 macronutrient to the party. All of your protein is from chicken, all of your carbs are from brown rice, and all of your fats are from olive oil.

The good news is that these are 3 of the best sources for these macros. Unfortunately, it's still very limited. Even the strictest bodybuilding diet will consist of at least 20 different foods. Try your best to find more foods to include in your diet. There are tons of other foods that you can prepare ahead of time and grab when you need it. You just need to do a little leg work to figure out what will work for you.

The other thing to look at is the nutritional values of what you're eating. At your size I think 2000 calories is too low. I'd say something like 2500 calories will be enough to support some lifting and some conditioning work (cardio), while still allowing you to lose consistently. You only want to cut enough calories to keep some fat coming off. Cutting too many will result in metabolic damage that will slow or even stop your fat loss, even if you still have plenty of fat to lose.

Your fat intake of 76g is fine, and so is the 184g of carbs. So this means that the extra calories you need to add will all come from adding PROTEIN to your intake. You need at least 200g of protein a day. AT LEAST. 200g is a STARTING point. Protein will keep you fuller longer, which is good. Protein is also extremely important on a cut to help you keep as much muscle as possible.

Switch out some of your carbs for fibrous carbs. Apples and other more fibrous fruits along with lots of green veggies, as close to raw as possible.

That should get you going in the right direction.

ChrisTheViking 02-11-2014 08:15 PM

Thanks to both of you, I will start working in some more options and focus on keeping it consistent. I have noticed that since I knocked my intake back to 2000 I have been feeling a little sluggish, so I will look at getting it to around 2500.

Soldier 02-11-2014 08:36 PM

At first you'll stop losing and may even "gain" a little back. If you've been undereating for too long your metabolism will need a bit of a kick in the pants. Just train hard. Lift hard and do some interval type training a few times a week to burn calories. After a couple months if you aren't losing about 1lb a week, drop a few calories, but just enough to lose a little more. This progressive type of cutting is what will keep things moving later on when you've lost a good amount of fat but really want to lean out. That's when you bring in the big dogs like keto, cyclical diets and nutrient timing.

ChrisTheViking 02-11-2014 08:42 PM

My wife finally got me to start counting my calories a few weeks ago, and the first few days I found that, what I thought was a good amount of calories, was actually around 1400 to 1800 a day, so that's when I took a crack at making my own plan, so hopefully the gaining won't be too bad, but we'll see.

JP88 03-07-2014 01:19 PM

That's honestly a great simple diet. Maybe add some siracha to make it taste better.

I'd add in a vegetable juice smoothie to get all your vitamins/ nutrients in. Just throw a handful of good fruits/ vegetables into a blender and drink it up. I started doing this daily and feel much better.

JumpmanRugs 03-15-2014 12:59 PM

Quote:

Originally Posted by SCStrong (Post 456378)
I am not an expert by any means but it seems that a more sensible approach would be to
1- define your target weight (goal setting)
2- define your maintenance calories based on that weight.
3- work your way down to that eating level over time. (gradual caloric reduction) by reducing your current intake over the course of a few days/ weeks. No drastic reductions.

4- Eat a variety of whole, healthy foods ( with some cheats tossed in) try to eat about 80% clean. Focus on protein and fat (as in eat some) and lots of veggies.

5- start a good strength building plan and toss in two or three cardio sessions per week. ( work stage)

6- Forget the concept of adding mass while cutting ( ain't happening) and think more toward body recomposition .

7-Building muscle and letting the body do what it does - i.e use fat for fuel when working in a deficit.

8 - Continue for at least a year and be happy with the results. ( they will come) ( reward stage)
As to convenience - I suggest cooking a lot of food one day a week and pre packing meals in small containers. Fruit and veggies are portable most times and freeze foods when you can.

Hope that helps. Good luck on reaching your goals.

Couldn't have said it better. THe same shit day in, day out may sound good but it really isn't. It's a great meal don't get me wrong, but every single day 4 times a day? Really?!

1. You'll get bored and not stick to it.
2. It isn't good as you will be missing nutrients
3. You're name is ChrisTheViking, that's pretty badass. I can picture you stood on the end of a boat with a horned helmet on screaming at the world lol (Not related to this, just wanted to say)
4. Mix it up! There are so many good and nutritous foods out there, you are really limiting yourself here.

Good luck man!


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