Nutrition and meal plans

[JustWannaBeHuge]

Over the last few months, my diet as really sucked ass. Now I'm going to try gaining some of the weight back that I lost, but I'm gonna try not to gain to much fat. I'm going to be starting a second job soon, so can I get some help with quick meals that are high in protein and calories?

Well...even if the meals aren't quick but high in protein and cals still post please hehe. I'm aiming for about 4k cals a day.


thanks
JW

 

[xcelbeyond]

I don't know how big you are but you're probably bigger than me

Those are my goals also-

But eating "any macornutrient combination" of 4000 calories puts WAY TOO MUCH FAT on this body. Of course, I'm not working two jobs and my job is a desk job.

 

[JustWannaBeHuge]

my main job is a desk job, but the 2nd one that I am going to be starting soon is working in a warehouse, I need the extra money for a bit since I was used to having a second income with my now ex fiance. money is tight. It's going to be a lot of heavy lifting for at least 6 hours straight. so I want to make sure that I don't start to lose even more weight by getting less sleep and moving around a lot of heavy crap for 6 hours a night.


JW

 

[bigbaldbulldog]

double your weight.. that is your protein in grams..half of that is your carbs in grams and half of that is your fat in grams..if you start to get a lil fat take 50 grams carbs out...that should do it...good luck

 

[xcelbeyond]

I guess a lot depends on your activity level and body type (endo, ecto, or meso) but think about it, do the math.

You hear so often that it take 4000 cals to get big. Well - if 400g protein is ~1600 calories (which, IMHO is very DIFFICULT to take in ED unless you're using drinks, which I DO NOT feel is nearly as effective as "food") where are those other 2400 calories coming from?

I've done the 4000 cal with CLEAN foods and 400g protein. I had to use good whey protein isolate to get my protein up. While gaining some muscle, it was DEFINATELY overpowered by the fat I gained. Then when you diet down (loose that BF you just gained), you pray that you don't loose any of that precious muscle you just gained - which most people loose in that process.

 

[xcelbeyond]

This is flawed

double your weight.. that is your protein in grams..half of that is your carbs in grams and half of that is your fat in grams..if you start to get a lil fat take 50 grams carbs out...that should do it...good luck

Not trying to be a smart ass here . . . But would you tell someone who is sitting at 30% BF this same info as you would with someone that's sitting at 8% BF? The amount of LBM each needs to fuel is substantially different.

 

[jahras12]

xcel, if you work a desk job and train and do some cardio in the offseason how many cals would you personally take in?
my schedule seems similar to yours but i go to school instead of desk job-

Jon

 

[jotun]

Not trying to be a smart ass here . . . But would you tell someone who is sitting at 30% BF this same info as you would with someone that's sitting at 8% BF? The amount of LBM each needs to fuel is substantially different.

I think his advice was for gaining mass, so someone at 30% BF shouldn't even be concerned with this.

 

[xcelbeyond]

xcel, if you work a desk job and train and do some cardio in the offseason how many cals would you personally take in?
my schedule seems similar to yours but i go to school instead of desk job-

Jon

E-mail me at [email protected] and I'll send you a MS Excel spreadsheet that I put together. It's not "current" but I'm sure will give you an idea. I may update it before I send to you, that is if you want it.

I'm 5'6", ~195 lbs, ~12%BF (maybe/hopefully less) - I try and target 300-325g (no lower than 250g on off days) protein, keep my carbs (only good carbs, except post workout) moderate, and if total calorie count looks low, I'll add some good fats in. Remember, keep in mind that I'm only 52.

 

[xcelbeyond]

Again - not trying to sound like an ass, but I disagree

I think his advice was for gaining mass, so someone at 30% BF shouldn't even be concerned with this.

Myself, I've lost BF and GAINED LBM - there's NO REASON why anyone can't. All I'm saying is that your BMR or RMR is based on your LBM not your "total" bodyweight, which is what you "fuel." You don't need to fuel BF and if you eat correctly, you can lose BF in the process.

 

[jahras12]

great!!

of course I want it-please send me the info- i emailed you xcel- cant wait to check it out!

thanks

 

[xcelbeyond]

I forgot to include these:

These are good online resources that I use:
**broken link removed**
http://www.glycemicindex.com/

Now I need to update it before I send it

 

[jahras12]

thanks xcel...

your diet to me looks very varied and good- but my question to you is why the lower cals on work out day compared to the higher cals on rest day and why the cardio days the highest amt of cals- protein looks ideal-imo would keep it constant ed always just to make my mind happy-carbs look legit and great sources and fats are ideal but I opt for about 60-70g of fat myself 100g is too high for me- lastly if you work such an easy day like me- how come you calories are low(sounded weird but thought your cals if you workout in general should be higher) - my low day is 3k, my high day is 3700 and it basically revolves 3 low 4 high one week-then 4 low 3 high the next week always doing 4 days cardio and training 6x per week-please reply and again thanks for the insight and great info as always!!!

Jon

 

[jahras12]

also xcel-

how many days you train and or do cardio?

 

[xcelbeyond]

but my question to you is why the lower cals on work out day compared to the higher cals on rest day and why the cardio days the highest amt of cals- protein looks ideal-imo would keep it constant ed always just to make my mind happy-carbs look legit and great sources and fats are ideal but

Apparently you didn't read the e-mail

I said to disregard the sheets for Rest and Cardio Days as I'm not using those. I just kept them in the spreadsheet. I didn't even look and see what I used in those last time specifically.

I do weight workout 2 days on - one day off. On off days I "try" and do cardio but am REAL BAD about doing it - esp since I broke my stepper

When weather was nicer, I was riding my bike.

 

[xcelbeyond]

Question for you...

protein looks ideal-imo would keep it constant ed always just to make my mind happy-carbs look legit and great sources and fats are ideal but I opt for about 60-70g of fat myself 100g is too high for me

So if you say protein and carbs look good but fats are a bit high on "my" plan and your taking in in 500-1200 "more" calories, what source is this coming from?!?

The plan I'm on is 82g fat ED

 

[jahras12]

rice- the carbs-it is zero fat i use white long grain rice and a cup is 640 cals-thats the extra cals for me...thank you very much tho and sorry to not read the email and just look at the spreadsheet, my bad...also when i re-eval. my plan the fat is closer to 100g like your old plan

Jon

 

[xcelbeyond]

You may want look into different carbs that have a lower GI, white rice is relatively high. If you'll eat rice, you'll probably like pearled barley. You can use that web site I listed to verify GI values. Barley takes longer to cook than rice. If you're using a rice cooker you'll probably need twice the water for barley than white rice - this will force the cooker to stay on longer, which is what I have to do with long grain brown rice, but with about 50% more water. I only pay $0.23/lb for pearled barley!

Unfortunately, I burnout WAY TOO MANY cookers and just cook all that stuff on the stove. Yams are also a better complex carb (higher polysacharrides) and a much lower GI - and I think they're YUMMY.

 

[jahras12]

does it matter if it is long grain rice? I use the rice cooker for its convenience- my meals consist of 1 10 oz 99 %ff chicken breast and once cup of uncooked rice for 2 meals and 5 scoops whey protein(3g fat/ 1carb from sugar per scoop) and 3/4 c. uncooked oats for the other 3 meals only thing added is 4 tbs ketchup to the rice and 1 packet of equal to the shakes-total cals come out to around 3700- is there a better option for carbs rather than rice to not burn out my cooker like barley would do? would it matter if all my main carbs were low glycemic for the day ? thanks for the great info xcel

 

[xcelbeyond]

is there a better option for carbs rather than rice to not burn out my cooker like barley would do?

One of the theories out there why adult-onset diabetes is on the increase is because people eat too many processed carbs, which have a very high glycemic index. IMHO, if you can "level out" your natural insulin output, you'll:
1) Put less stress on the pancreas (to prevent the diabetes thing).
2) If you eat low GI at consistent times, you should not have cravings.

Don't get me wrong, rice is probably much better than potatoes, bread, pasta or other processed foods. I just figure if barley tastes good, is better (lower GI), and is CHEAPER, why not use it?!?

I've never cooked barley in a rice cooker, only brown rice, which takes more water (as stated earlier). I don't know if it's because I use the cooker so much or because it's on a bit longer (which really should be no different that if you were making "larger" batches of white rice - as it takes longer to cook larger batches). I just seem to be unluck with rice cookers - I'm lucky if one lasts a full year.