2011... new year.. new start

[Angel813]

hey guys!!!
okay I know this gives you alot of menus and diff. things to eat. i really want to follow the meals they give you here.. the only thing is i dont like fish.. the only fish ill eat is tuna.. does any one have a full day menus? any tips? working out is ok... but i get tired fast .. lose breath fast. any tips there? im the type that likes to bench press.. but hates to run.. so if you have any tips let me know.. thanks guys.. HAPPY NEW YEAR

[friedlander18]

you might think this is stupid to ask, but for some reason I cant figure out how to post a new topic. Could you get back to me please?

[baldbadger]

In answer to your question, I have found a few meal plans for a week cycle that maybe of help from a site that i use regular, this site has uptodate information, especialy on nutrition. i know the moderator personnally and his intrest in this kind of thing will be obvious to you on visiting this site, please feel free to register as he is very good at what he does and formulates all his own products personally, and belive they have good results as i am using his info and products myself, with the best results i have ever had before. this is his web site and forum address, take a look and post some question, you wont be disapionted. please get in touch with frind request and ill give you the web address as im not sure if i am allowed to give that kind of info on hear..

monday
Breakfast: 100G Porrige Oats mixed with 25G protein powder and skimmed milk
Snack:5 Oatcakes with 60g cottage cheese
Lunch: 2 X Chicken Breasts, brocolli & green beans
Snack: Peanut butter & honey sandwidge (wholemeal bread) witha banana
Dinner: 2 X Jacket Potato, 1 Tin Tuna, 1 Tin Beans + low fat mozzerella + 25G protein shake
WORKOUT
PostWorkout - Maximuscle Recovermax (Not sure if this is ideal but i get it really cheap)
Snack: 4 Egg White omlette

Approx. 3348 Calories/344Carbs/281Protein/48fat


Tuesday
Breakfast: 1 Avocado on 2 slices wholemeal toast + protein shake
Snack: Tuna Sandwidge (wholemeal bread)
Lunch: 1 Tin Tuna, 2 Wholemeal pitta + homous dip
Snack: 5 Oat Biscuits & 60G cottage cheese
Dinner: Turkey Steak, 2 Sweet Potato & protein shake
WORKOUT
PostWorkout:L Maximuscle Recovermax
Snack: 60G cottage cheese on 2 wholemeal toast

Approx. 2881 Calories/340 Carbs/219 Protein/76 Fat


Wednesday
Breakfast: 3 X Weetabix mixed with 25G protein shake and skimmed milk
Snack:Tuna Sandwidge
Lunch: Chicken Breast, Avocado, Diced Pepper, 2 X Boiled Egg, mixed salad leaves + low fat dressing
Snack:Mixed Nuts & seeds (50G)
Dinner: 2X stuffed peppers (200G lean minced beef/sweetcorn/onion/horesradish), 75G brown Rice + Protein Shake
WORKOUT
PostWorkout: Maximuscle Recovermax
Snack: 4 scrambled egg whites 2 X wholemeal toast

Approx. 3131 Calories/242 Carbs/222 Protein/102Fat


Thursday
Breakfast: 100G Porrige Oats mixed with 25G protein powder and skimmed milk
Snack: Chicken Salad Sandwidge (Wholemeal Bread)
Lunch: Turkey Breast, 2 Sweet Potato & Asparagus
Snack: Mixed nuts & seeds (50G)
Dinner: 2X stuffed peppers (200G lean minced beef/sweetcorn/onion/horesradish), 75G brown Rice + Protein Shake
WORKOUT
PostWorkout: Maximuscle Recovermax
Snack: 4 egg white omlette

Approx. 3300calories/305carbs/231protein/80fat

As you can see there are no fish meals apart from tuna here, but you may need to alter your quantaties depending on what kind of weight you are, these meals are based on a man at about 12 stone, but to make the most of this you will need to work out the amount of protien to weight and the amount of carbs to weight that you need. I weigh in just under 14 stone and i require about 50 gramms of protien every two hours to make the most of muscle building progress, but also it is important that you take these things in the correct order, such as no protien after a gym session, protien must be consumed at about one and a half hour before your work outs, then within half an hour after your work out a good source of carbohydrate must be taken, prefarably a post workout drink that has good carbs and all the building blocks for muscle repair. if you take protiens post workout they will break down the musclemass that you are trying to build on to provide fuel to reenergise them muscles. this cycle often limits peoples potential to increase muscle size, and you will find people in the gym wondering why they are not building muscle quickly. I am not a pro at this, however this is how i understand it and it works, i have been at the gym now for 5 years or so and it has only been this last year that i have got bigger quicker. you will find that if you do the correct nutrition and dont deviate from your path you will put on more muscle than your average steriod user can. that is for sure and it will be quality muscle at that.... I know this is a bit long winded, but i hope you get some use from it.. all the best and hope you get just where you need to be.

[baldbadger]

friedlander18

You need to get to the forum page then pick a topic that will suit your post, click on that topic. On this page you will see the heading in red for a new post or fresh post, click this and away you go. remember you must first pick a topic that is suitable for your post to go in, and from there you can post... hope this is okay for you and helps you out some..

[baldbadger]

@ amatlack

whilst you are correct about the large calorific intake, this post was not meant for someone wishing to lose weight or stay at the weight they are, this post was in answer to the person who initially posted this thread, he wanted some different meal plans to help with his exercise plans, these meal plans can be tailored to a persons need, and are examples only. the person who started this thread didnt like fish as a rule and wanted some variety. If you are looking to build on what you have then this thread will help, as i have no need for dieting the rules for food are slightly different, so this thread may not help, but thanks for the input.

[fitoverforty]

but also it is important that you take these things in the correct order, such as no protien after a gym session, protien must be consumed at about one and a half hour before your work outs, then within half an hour after your work out a good source of carbohydrate must be taken, prefarably a post workout drink that has good carbs and all the building blocks for muscle repair. if you take protiens post workout they will break down the musclemass that you are trying to build on to provide fuel to reenergise them muscles.

This goes against everything I have ever read or learned here...no protein after a workout? I thought in order for muscles to repair, you need to eat protein within 30 to 45 min. of your workout.
Also, I didn't see anywhere in the original post where she is asking for muscle building.

any tips? working out is ok... but i get tired fast .. lose breath fast. any tips there? im the type that likes to bench press.. but hates to run..

Getting tired fast and losing your breath fast are normal in the beginning, tip would be just to keep at it, consistency is the key. Regular workouts and healthier food choices. Staying away from processed foods, instead choosing fresh vegetables, lean protein like chicken breast, turkey, lean beef.
If you don't like to run, how about walking? Or bike riding? If you have access to a gym - then you can use the elliptical, or stair climber, or try out an cardio exercise class, boot camp, etc.
Just stick with it, don't give up - good luck to you!!

[baldbadger]

appologies to all for the post, whilst the information in this post is correct it does apply to body building and here lies the problem. I didnt read her post correctly, and for that i appologies. I am a posting newby and am trying to help people out with the knowledge i have gained, as of now i shall read a little better, and look a little deeper into a persons raquirements and background. sorry again, and i hope this is a satisfactory appology.

The meals them selves are still usable as they are healthy meals of variation and require only slight changes to make them dietry, they are healthy, and varied. as for no protiens after a gym session, this is true you will require more carbs after a gym session to fuel depleated energy of the muscle, this also aids with catabolism as muscle fuel is carbohydrates.. protien is the food for the muscle to aid repair and build the muscle as the day goes by. you could argue that you dont need all this for dietry needs, but if you use the gym and intend on keeping muscle not losing it then it is required that you should take carbs no longer than 30 mins post workout and protiens should be consumed at least 1 hour before your session in the gym. then take the correct amount of protiens for your body every two hours during the day dependent on how much muscle you wish to build.. I cannot say if this is correct for dieting and like i have done i appologies for giving this info, but for building muscle this is a golden rule that is working well.

[baldbadger]

i have not sujested carbs every 2 hours i have sujested protiens every 2 hours who said you should take carbs every 2 hours is wrong and if you actually read post you will see this. as a body builder i require 50 gramms of protiens evrey two hours, then i take 50 gramms of protiens 1 hour before gym session to ensure it has broken down before session. then ill spend about an hour or so in the gym, strait after gym has finished and no later than 30 mins from finishing i will take a liquid carb source to refuel muscles, this will aid in avioding muscle fatigue too. then i may continue to take protiens again. should i not take the carbs within that 30 min window after the gym, body will fuel the muscles by breaking down the muscle itself and using it as a source of fuel, thus defeating the object of what im trying to do. This finding is not an old one but has been proven and it works well. it is allot to understand, and i aint no scientist or biologist but the information is out there and research is the key. im not looking to disprove any one but this site is about sharing ideas and information or else how do we move forward. any one who wishes to use this information may do so or research it yourself all I can say is it works for me many other body builders out there who are into competition.

[Angel813]

hey guys!!! thanks so much for the info. and lol its okay I have a pic with dad so i can see why you would think that. I will most deff. try all these things. And I have started to walk at the park and also use weights. body is killing me, so now that i know i should drink a protein shakes.. it should help. i dont have the money to join the gym right now but thats not going to stop me! i will try as hard as i can and start posting up pics. thanks for the info every one.

[Athene]

i dont have the money to join the gym right now but thats not going to stop me! i will try as hard as i can and start posting up pics. thanks for the info every one.

That's the great thing about the internet - all you need is to decide to do it, and you can do workouts from home. I use bodyrock.tv (and Shapefit of course!) for new ideas, and it's all completely free. All the best with your goals for the new year

[Angel813]

i dont have the money to join the gym right now but thats not going to stop me! i will try as hard as i can and start posting up pics. thanks for the info every one.

That's the great thing about the internet - all you need is to decide to do it, and you can do workouts from home. I use bodyrock.tv (and Shapefit of course!) for new ideas, and it's all completely free. All the best with your goals for the new year

i was just looking at that yesterday... it gives you works outs and diff. things to do.. gotta take a look at bodyrock.tv.... thanks alot!

[Rupert]

Hi!
If I ate over 2,000 calories a day, I had the weight of 200 lbs. I am not sure those are appropriate meal plans here for someone who probably wants to stay in the 1,500-2,000 calorie range.....and i think in order for muscles to repair, you need to eat protein within 30 to 45 min. of your workout.....For weight loss, I would definitely not recommend eating carbs every 2 hours.... Each meal should have a lean source of protein + veggies ... Complex carbs are best first thing in the morning and right after exercise.....

[baldbadger]

dont worry Rupert, if you read the posts properly you will see that you have repeated what was said a few posts before, an the diet was for bodybuilding in general and not for slimming, a mistake on part, however the carbs after the gym applies to all, as a refuel only not as a repair..

[PuroRock327]

Further, I have been reading some stuff lately that says that post-workout protein is pretty much a waste of time and that what you really need to focus on is amino acids, more specifically bcaas. Protein should be available at all times. Your muscles don't rebuild in the 3 hours post workout, rather they rebuild over the next few days.

That's crazy, with all due respect. Please provide me with a single source of protein that doesn't contain amino acids?

Secondly, post workout is a crucial time to take in protein.
Allow me to quote a Dr.:
"Protein is the “building block” for muscle (and amino acids are the building blocks of proteins), and during a workout, it breaks down, a process known as protein degradation. After the workout, in the repair process, it’s built up again, a process known as protein synthesis. This ongoing cycle of building-up/breaking-down, which goes on constantly, is known as protein turnover. The body can’t synthesize protein from nothing; it needs nutrients to do so. Thus, after a training session, you need to make sure that the body has the fuel it requires to do its job."

I DO agree with the last part of your statement however, that protein should be available at all times and that muscle reparation occurs within the following 48 hours. BUT it begins the moment you put your weights down.

[Bonnie]

When he refers to the moderator of THIS site proposing these things, it makes me wonder whom he means.Personally I can't see boss man doling out this misinformation.

Protein is 1 to 1.8 g per kg of body weight.Otherwise you are merely piddling it out & making your kidneys work harder.So 281 g would put you at 156 kg or 343 lbs ?..also we have discovered that IF you are over your caloric intake for the day, that excess protein WILL store as fat.