Basic meal plan (1st draft)

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Scott Birdby Scott Bird | January 5, 2006
Filed in Diet and Nutrition | 8 comments

OK, here’s the first draft of a basic diet plan. Note that I seem to need around 4,000 cals per day just to remain at the same weight - I’m hoping that the extra 250 will be enough for a bit of weight gain.

Meal 1 cal carb pro fat
spinach omelette 75 2 12 2
porridge and fruit (usually frozen berries) 686 123 27 2
Pre-workout
whey + bananas + soy milk + oats 845 117 60 5
Post-workout
whey + bananas + soy milk + oats 845 117 60 5
Meal 4
baked potatoes + tuna 587 44 88 3
Meal 5
chicken salad - with spinach, tomato, avocado, various nuts and seeds 452 9 31 29
Meal 6
lean meat* + rice/pasta + steamed veg
* chicken, turkey, beef, tuna, salmon		 540 52 62 2
Meal 7
cottage cheese with fruit 220 9 33 2
4250 473 373 50

As always, any feedback is greatly appreciated.

Update: as requested, an excel spreadsheet is now available. This includes a few tweaks as suggested.


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Comments

1

need to bump up fat, should be ~100g and dont forget to count your ~5g of fish oil.

getting 88g of protein in one sitting is pretty difficult - in terms of tuna its three drained cans or so - its better and easier to try and spread protein/fat/carbs evenly across meals (except the obvious more carbs around workout window).

i would go for 44g carbs preworkout and 117g in 2nd post workout meal. but keep whey as the protein source preworkout.

btw: if you could post (or make an excel spreadsheet available) detailing the exact foods and grams that would be better for people to critique.

Posted by: john y | January 5, 2006 10:10 AM

2

John, I’ve made a few changes as suggested and put an excel spreadsheet up. Once again, I really appreciate your input.

One question regarding the fish oil - is the 5g you take in straight liquid form, or as capsules?

Posted by: scott | January 5, 2006 12:23 PM

3

comes in 1g caps, but you get used to downing them all in one go. looking thru sheet…

Posted by: john y | January 5, 2006 1:35 PM

4

the ratios should be based upon the of calories coming from each macronutrient, not of total grams consumed:
1g pro = 4 cals
1g carb = 4 cals
1g fat = 9 cals

problem with total calories listed (4245cal) and total calories calculated from pro+fat+carb(4061cal), probably just manual rounding errors but +/-200cals is unnecessary error to introduce.

also have you taken nutritional information from the actual foods you buy in your cupboard, its easier to plan with what you buy or can buy in the first instance.

i would still try and spread out fat better during the day but its not such a great issue when bulking. you can get away with a lot more than when dieting to lose bodyfat/maintain muscle.

Posted by: john y | January 5, 2006 2:05 PM

5

Scott,

I know you do a lot of walking around so that might be one way to help put on the weight…less walking around (probably hard…but it would lower the calories!). In addition I notice that you got Soy Milk on there. I have not done a lot of research on it, but I do remember that some article on T-Nation methioned that Soy Milk boosted the estrogen levels. Not sure at what level that is, but thought I’d pass it along.

Posted by: Chris | January 5, 2006 2:34 PM

6

Chris, I can’t really do anything about the walking - it’s part of what I do; besides, I don’t have a car. I realise that may come as a shock to some people :)

Just been doing a bit of reading about soy - there are quite a few articles on T-nation that mention it, and headings like ‘Soy is Evil’ tend to give away their overall beliefs. For the amount of it I consume, I can happily switch back to cows’ milk - I was simply trying to live without too many dairy products for a while in an attempt to finally get rid of this occasional, but annoying, cough.

John: I took another look at the spreadsheet, and the total calories thing is probably just a rounding problem (most of the input data is just rounded to the nearest whole number). I’ve estimated the nutritional data for most foods (from the USDA lists) for now - will do a bit of much-needed grocery shopping tomorrow and update things.

I’ve also spread the fat consumption a little more evenly across the meals as you suggested.

Posted by: scott | January 5, 2006 3:24 PM

7

Thanks for the post, lots of ideas I could use. I need to make nutrition as much of a priority as my lifting.

Posted by: Alberto Caraballo | January 5, 2006 4:06 PM

8

Chris : I just switched back from soy milk to cow’s milk. Quite apart from the various things they’ve been saying about it on t-nation, it’s up there with baked beans in its ability to empty a room in a hurry :)

Posted by: scott | January 8, 2006 10:52 PM

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