looking for input on meal plan

[karesn21]

Hey, I'm new to eating clean and working out. I have done some research and as far as I can tell the healthiest and most convenient meal plan for me is as follows below. Any input or ideas would be appreciated, espically regarding protein intake. meals/snacks are spaced out approx. every 2 to 3 hours. Thanks!


I'm 21, 5'6", 120 lb, normal build, looking to lose a bit of ab fat, and hopefully tone up, need more muscle in arms, legs, and butt.


Upon waking up, I've been eating a banana and drinking 2 c. of water
Then, after workout

B. 1/3 c. dry oatmeal + 1 tbsp ground flaxseed + 1/2 tsp cinnamon + 1 tbsp whey protein powder. 1 c. water.

S. med. apple. 24 almonds. 2 c. water.

L. smoothie: 1 tbsp whey powder, 1 tbsp ground flaxseed, 1/2 natural, fat free yogurt, 1/2 c frozen blueberries, 1/2 c. water.
veggies: 14 baby carrots, 1/2 c. sliced cucumber, 1 stalk celery, 1/2 red bell pepper. 1 c. water.

S. 1-3 c mixed greens/spinach, 1 med. tomato, 1 tbsp balsamic vinegar. 2 Wasa crackers. 2 egg whites. 2 c. water.

D. protein ( 3 oz of salmon, 1 can of sardines in water, 1 can light tuna packed in water, 3 oz chicken breast, 1 serv. lentils or canned beans, egg white omelette,... ), 1/2 sweet potato, 1 serv. steamed broccoli or frozen veggies 'nuked. 2 c. water.

S. 1 c. Silk Light milk or skim milk, 2 Ryvita crackers, or PC 100 cal. light popcorn.



Once again, any input is really appreciated. I'm new to all this and the amount of recommended protein is confusing me. it seems to be different from person to person, and then some things I have read reccommend less than half what other people say. Please help clear this up for me![/b]

[HOUSTON TEXAN]

You're kind of starving yourself like a lot of newcomers on this site but I was there once. You need to have solid protein with each meal, not snack. Go to the diet section and read "read before posting."

If you want to build up muscle you're going to have to start hitting the weights but you shouldn't lift until you can do 20 perfect lunges with each leg, 20 perfect pushups, 20 perfect inverted rows, and hold an ab brace for 2 minutes. If you can't do those search "your body is a barbell," and do that.

[swanso5]

- by simply adding a little extra muscle you'll burn most of your excess although at 120pds there can't be that much
- add a glass of milk or a protein and water shake to pre workout meal
- at second glance have 1/2 of protein shake before and the other half after
- add protein to snack 1
- only 24 almonds?? what's wrong with 23 or 25?
- eat calories don't drink them so you need solid protein at lunch, not a smoothie
- supper also needs to be solid protein
- as long as you get about a palm sized portion each meal you should be fine

[karesn21]

ok, after reading some tips you guys sent me.

im adding one scoop, as opposed to 1 tbsp, of whey powder to breakfast oatmeal mixture.

to first snack, im adding 1 serv. of lowfat cottage cheese.

and to lunch, im adding 1/2 scoop as opposed to to 1 tbsp, to smoothie (which btw, yes solid food is better to feel full, but i only have 20 mins at work for lunch, which includes bathroom time and talking to friends.. no time to eat a solid meal!)
thanks!

[swanso5]

you have your oatmeal after training don't you? you need protein and carbs before training which is why i said to have half before and half after training...if you make up a casselrole from home it will take 2mins to heat up and 5mins to eat...you have to find time, it;s as simple as that

[karesn21]

ok, well i have, i had an egg white and a banana plus a few cups of water be4 workout today.
btw though, why does it matter, despite feeling more full, what does it matter if you're having a smoothie or solid food? yogurt and blueberries mixed with whey powder is solid, i just blended it. im curious.