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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 12-21-2009, 10:34 PM   #1
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Default Meal Plan

Alright, so I came up with a meal plan but need a little help adding carbs into it. I think I got the protein I need, just need carbs. Lately, I have been trying to cut out whey protein and eat food. I still will have a few whey shakes though. Does this look good for a meal plan? I can get all the calories, grams of protein and carbs if need to, just lazy at the moment. I currently weigh 165.

Breakfast
4oz Steak
Whole Grain pancakes
Cup of Milk

Snack
2 handfuls of almonds
Apple

Lunch
2 4oz Chicken Breasts
Whole Grain Pasta
Cup of Milk

Snack
Turkey Sandwich
Beef Jerky
Banana

Pre-Workout (half-hour before)
Tuna Sandwich (whole wheat bread and can of tuna)

Post Workout
Whey Protein shake???
(not sure carbs or post workout food at all? Need help here)

Supper
4oz Steak
Turkey Sandwich
Corn???

Before Bed
I am not sure, maybe cottage cheese?
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Old 12-21-2009, 10:37 PM   #2
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chocalate milk post workout and then whey shake and meal an hour later FTW
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Old 12-21-2009, 11:00 PM   #3
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if you want to gain weight milk is great with your shake but i don't add it to my postworkout whey because the fat delays protein absorption . (kinda makes buying whey pointless if your just gonna slow its absorption)

how tall are you?
that looks like decent calories to start off with, dont just jump into 5000 calories and freak your body out. do it for a month and see how it goes then add or subtract

Last edited by onetiredkris; 12-21-2009 at 11:02 PM.
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Old 12-21-2009, 11:09 PM   #4
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I think I am about 5'10. I just ate 2 4oz steaks at 730 and I a now hungry again. So about 2 and 1/2 hours later I am hungry as hek again!
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Old 12-21-2009, 11:31 PM   #5
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Quote:
Originally Posted by onetiredkris View Post
if you want to gain weight milk is great with your shake but i don't add it to my postworkout whey because the *fat delays protein absorption . (kinda makes buying whey pointless if your just gonna slow its absorption)
*citation needed
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Old 12-22-2009, 02:09 AM   #6
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Quote:
Originally Posted by JesseA View Post
*citation needed
im not going to go looking for sources buddy sorry.
find something to contradict it then maybe ill worry about its validity.

for now i will continue to say with confidence that fat delays protein absorption.
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Old 12-22-2009, 09:17 AM   #7
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If you're looking for a rock solid and healthy carb source, my A1 recommendation is quinoa. Find a local health food store and purchase it in bulk. It's insanely easy to cook, and tastes great with everything from chicken and salsa to eggs and onion. And it's not heavy like rice.

To cook it you put in 1 cup of quinoa with 2 cups water, cook until there only a little water left, and pull it off the stove. it's very hard to mess up. You could add it for supper. Or for lunch with chicken breasts and salsa.

I am an absolute quinoa addict. For a bodybuilder, I believe it to be the carb king.
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Old 12-22-2009, 09:20 AM   #8
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this is correct. one should avoid fat at least for an hour following a workout whey and sugar

Quote:
Originally Posted by onetiredkris View Post
im not going to go looking for sources buddy sorry.
find something to contradict it then maybe ill worry about its validity.

for now i will continue to say with confidence that fat delays protein absorption.
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Old 12-22-2009, 09:21 AM   #9
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for carbs

oatmeal and sweet potatoes
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Old 12-22-2009, 09:32 AM   #10
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Either way, you want to slow down the rate of digestion for whey, since
the maximum rate that whey protein can be absorbed is about 8-10 grams per hour, unless you add digestive enzymes to help boost the absorption rate. And add some fats to *slow digestion*. IIRC Digestion and Absorption are two different things.

Research Source:
Research Review: Protein Supplements – Are You Absorbing Them? | Precision Nutrition
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