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Originally posted by Plucas8916
Along with my other post I have another question, I will be out for summer break in 2 days.. It would be realllyyy helpful if someone could post a 5 meal plan for me so that I could eat healthy, one for losing weight and one for just high protein/staying healthy fueling a workout. Because I take weight gainers everyday I bench, so that will do it for weight, So I just need a high protein healthy diet and one that will help me stay slim for if I go to the beach or something, just keep in mind that I am 16, have to use what I can keep/cook easily at home, and suck at cooking ANYTHING on a stove.. I can use a microwave,toaster, and possibly an oven... but any posts would be helpful, and what is the recommended amount of water intake per day? I was just drinking and making sure my urine was clear and drinking whenever I can... which isn't much because my teachers wont let me go to the bathroom (Another benefit of this upcoming summer... I can tell myself when I need to go... not when the teacher thinks I need to go...I hate school and there retarded rules) <<--- Venting steam at schools and there rules that go against being healthy/weightlifting..
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Since I don't know your weight I will tell you a simple plan that I have told patients and clients, find out your lean body mass by taking your body fat and eat at least a gram of protein for each pound of this, if your trying to gain muscle eat a gram per pound of bodyweight. Now split this number up based on how many meals you have.
Now that you have your
protein requirements decide what you are going to eat each meal. For your carbohydrate choose whole grains and oats, if you have a certain amount of eggs for breakfast, have the same size portion of oatmeal. If your going to have a chicken breast for lunch have eat it in a sandwich with 100% whole wheat bread, if your still hungry fill up on vegies. Get the picture?
Add in a post workout meal that is full of fruit and later on protein. Do not add in this extra meals on rest or cardio days.
If you want to be a Pro and do things the complicated/hard/obsessive way
Keep track of how many calories you eat for three days, take an average of this. Let's say it's 3000 calories. Now clean up your diet. Eat at least a gram to 1.5 grams of protein per lean pund of body weight. Take your body body fat and find your
lean body weight. Lets say you weigh 175 and have a 12% body fat. That means that 21 pounds of you are fat, so your lean body weight is 154. That gives you 154 to 230 grams of protein that you need to consume each day. Split this up over six meals and that means you should eat 25 to 38 grams of protein are you following me? Keep your protein intake the same for each (6) meal, carbohydrate is next which you wil vary.
One gram of protein is equal to 4 calories using (6 meals at 38 grams) 228 grams of protein = 912 calories.
3000 - 912 = 2088 calories still left.
If you are eating a low fat dies tchances are you should still get about 15% of total calories just passivly from fat, even those on a no fat diet still get about 7%. So let's take that out.
3000 * 20% fat = 450
2088 - 450 = 1638 calories.
These are your carbohydrate calories which at 4 calories per gram = 409. I'll use 400 because is makes for easier math.
Breakfast should be your biggest carbohydrate meal, workout should be your second biggest carbohydrate meal based on the way you use carbs.
Your split would look like this.
Meal 1 - 38 grams protein, 95 grams of carbs
Meal 2 - " 70 grams of carbs
Meal 3 - " 60 grams of carbs
Meal 4 - " 50 grams of carbs
Train
Meal 5 - " 85 grams of carbs
Meal 6 - " 40 grams of carbs
After you hit a platue start cutting back your carbs slowly. I can give you a 16 week pre-contest plan too if you want, but my hands need a break, hope this helps
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