Daily Meal

[eyte115818]

V or whoever can help,

So I've read that grocery shopping list you wrote in another post and decided to go shopping last night. Ive bought the wheat bread, the wheat tortillas, some raisins, V8 juice, and some muscle milk.

Knowing that you've been doing this for a while. I wanted to know if you could give me a meal routine I could go off of.

I'm 5'7" , 150 lbs. 17yrs old. My goal is to gain more weight in terms of muscle mass and prepare for RTC in July and then BUD/s. Also, I have a fast metabolism; if that helps in any way.

Thanks,
eyte.

[bigv123]

Eyte,
I'll be more than happy to lend a hand.

First, you need to get a hand on just how many calories you need to be getting each day. The first step in that process is calculating your BMR (Basal Metabolic Rate). Based on the average of the 4 primary formulas, your BWR is 1710 calories/day. Based on your current body composition, goals, and training...I want you to double that to start with. I want you to eat 3420 calories/day.

Now, we need to split these up in a smart fashion. You need to be eating 6 meals a day. We're going to split these up relatively evenly, except for post-workout meals. So, I now need you to answer a few questions for us to continue. How many times do you work out every day? What kind of workouts are they? At what times in your day do you do them?

Let me know those, and we can push on further.

V

[prostyle]

Hey I need some help too I'm 17 as well but 115. To answer the questions you aksed I work out 4 days a week (I work out wth PT for life, maybe you have heard of them?) Any ways I don't know the exact amount I eat usualy eat, it just differs from day to day because of school and work. So I try to get as much as I can but I do make sure it's good stuff, no fast food no soda. My work outs are pretty difficult as they should be for anyone wanting to be a Seal, M/W/F/S run, PT, swim around 1:00-3:00 depeneds what day it is. I use to take all that weight gain crap form GNC but like the other guy I have a high motabolism so that stuff didn't really do any thing bu waste my money. If you could give me some help as wellthey would great

[itsallorganek]

What thread is that shopping list in...i wouldn't mind taking a look at that

[searles72]

What thread is that shopping list in...i wouldn't mind taking a look at that

"If you had $200.00"- V and Lisalynne put up great items on each their lists!

[prostyle]

So searles where do we find those lists

[searles72]

Lisalynne's List
Re: If I had $200

--------------------------------------------------------------------------------

Quote:
Originally Posted by cococody
If i had $200 and went to the market to buy food, which foods/items should I buy? just wondering what foods are a must and needs to always be around to stay strong and healthy.

Fruits, vegetables, whole grains (make sure the label says 100% whole wheat), brown rice, tuna, chicken, a little bit of red meat, beans, nuts, sea salt, seasonings (just watch the amount of sodium that they might have in them)and try to stay away from the packaged stuff like Hamburger Helper or those weird potato packets. Help me out...I know I'm forgetting something.
__________________

#3 02-22-2008, 06:27 PM
bigv123
Premium Member Join Date: Nov 2007
Location: Austin, Tx.
Posts: 343

Re: If I had $200

--------------------------------------------------------------------------------

Whole Wheat Pasta
Dry, Pearled Barley
Legumes
Deep Green and "colorful" veggies
Olive Oil
All Natural Peanut Butter
100% Whole Wheat Tortillas
Sweet Potatoes
Boneless, Skinless Chicken/Turkey breasts
Tuna in water
fresh fish
97%/3% ground sirloin
MORE Deep Green and "colorful" veggies

That's pretty much EXACTLY what my shopping list looks like every other Saturday.

V

[eyte115818]

V,

I workout roughly twice a day, or atleast try to. Having school and then work right after doesn't give me enough hours in the day to workout how I want to. But anyways, twice a day is my usual.

Once in the morning at the gym with workouts consisting of:
Running for 20 minutes
Rowing for 20 minutes
Dips
Pull-Ups
Curl-Ups
Chest
Abdominals
Legs
Rowing for 10 minutes
Sauna

Then I workout at night but not as demanding:
BUD/s Calisthenics
Push-Ups if not already tired and then tilll muscles fail
Pull-Ups

Gym workout is around 1200 to 1400 and my night time workout is around 2130 to 2300. Give or take a couple minutes.

Much appreciation,
eyte.

[eyte115818]

Oh and also, I work Su/M/Tu and thats when I rarley get to go to the gym and then all the other days after that I usually go workout.

[eyte115818]

yes. yes. yes. yes. yes

[bigv123]

OK great, let's push on...

You're working out twice a day, that's good. I like that structure. IF we were to break up your daily calories evenly, that would yield us 570 calories each meal. That will be the baseline that we're going to modify somewhat. The single MOST important meal you eat everyday is your post-workout meal. Or in your case, meals. After a period of strenuous exercise your body enters a state of "super" absorption. You've depleted the body of most, if not all, it glycogen stores and the body wants to get them replenished asap. Because of this, the body will take in and digest most macro nutrients at this time and shunt those building blocks directly to where they need to go to repair the micro-trauma you caused from the workout. We're going to take advantage of this...in a BIG way.

Using our baseline of 570 cals per meal if evenly distributed, and using a 40%/40$/20% split of macro-nutrients as I've described thoroughly in other threads...that would yield 57g of protein and 57g of carbs. I want you to increase the protein by 50% and the carbs by 100%. That gives us ~85g of protein and ~115g of carbs (to use round numbers). You need to hit this meal asap after your workout. When I'm in this mode of training, I leave the gym, go straight home, and blend up a shake with numbers appropriate to me. All in all, it's about 15-20 minutes after I complete my workout that I'm getting this meal. If you go much more than about 45 - 60 minutes, this period of super absorption will fade away and be lost. Do this for both your workouts. Now take the remainder of the calories and split them up evenly among the other 4 meals with 30% going to protein, 50% going to carbs and 20% to fats.

One special note. You last meal of the day. Most people don't realize it, but, you normally don't have enough macro-nutrients in your digestive tract to get you through the night. At some point during the night your system goes slightly catabolic. And that's something we want to avoid at all costs. SO, make sure you use slow digesting proteins and complex carbs that will be broken down slowly over the course of the night. Casein is a milk protein that is digested very slowly. It's not quite as "good" (in terms of utilization) as some other sources. But, that just means we've got to take a little bit more in to get what we want.

You should be able to craft an excellent starting diet. Remember, everyone doesn't have the same metabolism or digestive absorption. You will almost certainly have to adjust the diet up or down each week to get it "dialed-in". Use increments of 50 cals each week as needed. Also, your meals should be roughly, evenly spaced throughout the day. Depending on your metabolism, you may, or may not, get hungry. As you're not trying to drop body fat, if you feel hungry...eat. Hunger is a physiological response to calorie deprivation. And, more importantly, it signals the onset of catabolism...the breaking down of tissues for energy. And that's bad for just about everyone.

If you have more questions, you know where to find me ;)

V

[bryant808]

BigV,
i am 16yo and about 165 and 5'5 i want to drop about 25lbs could you help me out with a meal plan and a grocery list and stuff. i am doing the warning order program where they split it into 2 phases and each phase is 9 weeks i am on the first week but i need to get my nutition to where it needs to be so i can lose weight. could you help me out it would be much appreciated. i have about two years until im going to enlist and try to get a seal challenge contract i want to be above and beyond what the minimum requirements are, so thats why im starting now so that i have a while to train. thx




Bryant
can email me if needed at grant123devils@hotmail.com

[bigv123]

email sent

[bryant808]

V i sent you the measurements via email they should be coming if there not already there

[dasfagds]

all you really need is lots of carbs and protein
i dont think people should be so technical about everything

[bigv123]

*sigh*

Read more, think less then.

V

[eyte115818]

V,

I was worried about how muscle can go catabolic when you go to sleep and you were talking about casein. I wanted to know what foods are high in casein.

Oh and also, what do you make with you wheat tortillas. Im asian so they're just sitting in my fridge untouched.

[bigv123]

Casein protein comes from milk. Milk contains two kinds of protein. One, you've probably all heard about, whey. Whey is an EXCELLENT protein with a VERY high BV. It's found in just about every protein powder on the planet in one form or another. It's high quality and inexpensive processing make it ideal for this. It's also absorbed VERY fast by the body. This makes it an ideal protein for post-workout nutrition.

The other protein, as previously mentioned, is casein. Casein does two things very very well. First, it's an OUTSTANDING source of protein if you need a slow-digesting type. This, obviously, is of paramount importance over the course of the night. It also applies during the day, just not to the same extent. The second, and often overlooked, aspect is that it's rich in glutimine. Glutamine (or just Glute) is an amino acid. For those that don't know, amino acids are the building blocks of proteins. Whenever you eat a protein source, ANY protein source, it gets broken down in the digestive tract into its constituent amino acids. Those amino acids are then used by the body as needed. Not surprisingly, different amino acids are used for different functions. University studies have shown that Glute is the primary amino acid found in muscle tissue (roughly 60%). It also plays a MAJOR role in protein synthesis, we suspect this is why it's found in such a high concentration in the muscle tissue. But, that's still speculation. Glute also helps reinforce the immune system. Not to be out done, Glute serves as a major inhibitor to cortisol induced protein synthesis (muscle tissue breakdown). And, last but not least, it can serve as an alternate energy source for the brain.

After reading that, you all should understand just how important Glute is to your nutrition AND performance. I usually hit 3 protein shakes a day...and I add 5g of Glute to each one. It makes a HUGE difference in my recovery rate. For you young guys that's probably not nearly as much of an issue. That's just my personal experience, YMMV.

Back to casein in general. The problem we get to is that we have to drink a LOT of milk to get enough casein. There's about 1g of protein per ounce of milk. And, not all of that 1g is casein, remember some of it (slightly less than half) is whey. So if we need to get, say, 40g of casein in our system before dinner, we'd have to drink about 75oz of milk. Now, go ahead and do the math...that's right, it's over half a gallon! You'll recall from previous posts that milk ALSO contains 1.5g of carbs per ounce...primarily in the form of lactose (milk sugar). That's 112.5g of sugar you're pumping into your system...at night, before bed. BAD idea. Try and find a specialty store that carries reduced sugar milk. I don't know if it's still carried at all. But, I remember using it back when I was in college. I don't drink milk any more...for quite a few years in fact, so I don't know if it's still in the market or not. If you have some money and don't have an irrational aversion to supplements I strongly recommend MuscleMilk by CytoSport. Here's a link:

http://www.cytosport.com/ProductGroup.aspx?ProductGroupID=1

I use this as part of my post work-out meals and my pre-sleep meal every single day. I've used it with about a dozen different subject as well. I don't work for any supplement company or any website or even a gym that might get some kind of kickback for promoting any product. I'm a computer engineer that works on educational software, so don't think I'm recommending this to line my own pocket. It's NOT the greatest thing since sliced bread. But, it IS excellent for a couple specific uses...and the science backs it up. Once again, YMMV.

If you have more questions, let me know.

V