Increased exercies= Increased calories?

[cursor]

When you get ready (and if you're serious about it), I'll be more than happy to lay out a meal plan for you ... complete with optimal macronutrient splits for each meal. After you read those references, let me know if you can use the specific detail (or not).

[Bam Bam]

Cursor,
I've read the information. There is a lot there. So forgive me if I've missed something. I have two concerns I'd like to talk to you about.

1) Macronutrient split: I'm trying to follow my religion more closely. This includes the foods I consume. My scriptures advocate large amounts of grains, fruits,vegies, nuts, beans, etc. But sparingly on the meat. I've been reading up on the "My Pyramid" that the USDA has put out. It seems that it follows my beleifs pretty closely.

For example: for a 2,400 daily intake it says I should eat//

8 oz of grain products

3 cups of vegies

2 cups of fruit

3 cups of Milk

6 1/2 oz of the meat group

note: Nuts and dried beans are part of the meat group (dried beans actually count in two groups) However, a 1/2 oz of nuts or seeds counts as a full oz of the meat group

I've created "snack packs" last night. These consist of 1/2 oz of peanuts, 1/2 oz of almonds, and a 1/2 oz of sun flower seeds. I will also eat fruit or veg with the nuts. I plan on eating one of these nut combos a day. I know people advocated to eat a full oz. But I'm going to start with a 1/2 oz of each and judge from there. It's a total of 1 1/2 oz or 3 total oz out of my 6 1/2 oz allowed out of my meat group. This will give me 3 1/2 oz of meat I can consume a day.

I plan on suplimenting my protien with cottage cheese made from skim milk. I'd eat at least a cup a day.

In my mind I see that this is not going to give me that much protien. It cetainatly won't give me the 30% that I read a lot guys going for when going for fat loss. But I read where you stated that a person should not plan on eating that way forever anyway.

It's important for you to know that I'm not concerned about "quick" fat loss as much I am concerned about "consistant" fat loss. And forming a way that I can eat for the rest of my life that both my body and wallet can agree with (I have a wife and three kids I take care of too).


2) Workout Timing: In the links you gave me you stated working out at night is not optimal because I should be eating my two biggest meals before and after my workout. This one will be hard to get around, because it is the only time my wife and I can workout together. We've been using each other as motivation, and because of that this is the furthest either of us have ever gotten on our own.

Not only that but I have a lot of fun working out with her (and impressing her with my muscles )

[cursor]

Are you and your wife going to workout and eat after the same fashion then?

• Multiple, smaller, balanced meals per day
• Resistance training on Monday, Wednesday, and Friday
• Cardio training on Tuesday, Thursday, and Saturday

[Bam Bam]

No,
We're both doing what we want. She does cardio everyday, and resistance training only a couple of days a week.

She also is doing the Billy Blanks bootcamp DVD's with resistance on her arms and legs. I'll do them with her on my cardio days, but I don't use resistance. I get plenty on my weight lifting days.

Basically we're together but seperate. We both monitor each others food intake and correct the other if we see any garbage going in. We allot a certain time for us to workout together, but we both do different routines (exept when I do her video's with her of course).

[cursor]

29 year old male
height: 5'-8"
weight: 241-lbs
Resistance training on Monday, Wednesday, and Friday
Cardio training on Tuesday, Thursday, and Saturday

meal 1 – 6-meal plan – Bam Bam
meal 1 – w o r k o u t . d a y . n u t r i t i o n

meal 1 – 33p - 38c - 14f = 417 calories
meal 1 – nnnnnnnnnnnnnnnnnnnnnn
meal 2 – 33p - 18c - 11f = 313 calories
meal 2 – nnnnnnnnnnnnnnnn
meal 3 – 33p - 18c - 11f = 313 calories
meal 3 – nnnnnnnnnnnnnnnn
meal 4 – 33p - 18c - 11f = 313 calories
meal 4 – nnnnnnnnnnnnnnnn
meal 5 – 33p - 77c - 8f = 521 calories
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 1 – |[__w o r k o u t__]|
meal 6 – 33p - 77c - 8f = 521 calories
meal 6 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnn
_____________________________________
Total :: 200p - 250c - 66f = 2400 calories
33% protein + 42% carbohydrate + 25% fat
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯
values are rounded to integers at the 'meal' level
p=protein :: c=carbohydrate :: f=fat

Too much protein for you?

[Lady C]

Bam Bam
Mixing of veggies, grains and beans (legumes) in the right way creates a complete protein. You should concentrate on doing more of that if you do not want to add more meat.

A couple of examples are rice & beans, corn & mushrooms, pasta & cheese, etc. There are several nutritional databases that tells the essential amino acids contents of the food you are looking up. You want to make sure you get all 11 with the combination. Do some digging and see what makes sense for you.

[Bam Bam]

Not so much that, but I don't know how to get it in a non meat way.

BTW I love meat. This is hard on me cutting it out so much.

[Bam Bam]

Sorry Lady_C,

I didn't see your post.

Today (so far) I've ate

Breakfast: 1 Cup Total Raisn Bran and 1 cup milk

Snack: .75 oz of nuts. I wasn't satisfied. I got so hungry I went to the store and bought 2 corn dogs. That' real bad, and I've been thinking I should have added more protien to my breakfast and I wouldn't have been so hungry. So that was a big screw up.

Lunch: Large Garden Salad, with 6 Triskuit cracker and 1.5 tblsp. of ranch dressing on it. I also drank 1 cup of 1% Milk

Snack: I have an apple and the rest of my nuts for that.

So I've already blown alot of my meal plan out of the water for today. I'll do the research to see what food combos work best for future protien combos. I obviously need to work on my morning meals. It's the hardest meal for me, because I have such a hard time waking up in the morning that I never focus on my breakfast meal.

[cursor]

Protein & Amino Acids
Vegetable Proteins
Plant Proteins
Plant Proteins – post index
Vegetarian nutrition help

[.V.]

Bam Bam, whey is a milk product - so it is kind of related to meat (milk after the fat, cholesterol, carbs, and other tasty things are taken out). But if your protein comes up short and it is allowed by your faith, it makes a good protein suppliment - especially close to your workout times because it is quicly absorbed and utilized for muscle synthesis.

Good luck on your reaching your goals.

[Bam Bam]

How much does whey cost? It sounds good.

I've tried to cut my meat back before for my faith reason, but I was never able to do it. Using meat sparingly isn't exactly monitored or enforced by the church. However, after reading this passage time and time again, I'm convinced it is the right choice.

But I was raised on meat, so it's not exactly an easy thing to change. Like to day, I broke down and ended up eating those two corndogs!! Something I shouldn't be eating even if I wasn't cutting back on meat.

So that is going to be a process maybe I should work in slower. I'm trying to change a lot all at once. I'm not sure how smart that is. The whey sounds like a good way to transistion. I want to give it a shot.

[Bam Bam]

I'm gong to start planning my meals ahead, so I can attain this balanced macro layout:

meal 1 – 6-meal plan – Bam Bam
meal 1 – w o r k o u t . d a y . n u t r i t i o n

meal 1 – 33p - 38c - 14f = 417 calories
meal 1 – nnnnnnnnnnnnnnnnnnnnnn
meal 2 – 33p - 18c - 11f = 313 calories
meal 2 – nnnnnnnnnnnnnnnn
meal 3 – 33p - 18c - 11f = 313 calories
meal 3 – nnnnnnnnnnnnnnnn
meal 4 – 33p - 18c - 11f = 313 calories
meal 4 – nnnnnnnnnnnnnnnn
meal 5 – 33p - 77c - 8f = 521 calories
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 1 – |[__w o r k o u t__]|
meal 6 – 33p - 77c - 8f = 521 calories
meal 6 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnn
_____________________________________
Total :: 200p - 250c - 66f = 2400 calories
33% protein + 42% carbohydrate + 25% fat
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯
values are rounded to integers at the 'meal' level
p=protein :: c=carbohydrate :: f=fat

[cursor]

2000-calorie meal plan
3000-calorie meal plan

Here are a couple of examples:

• Vanilla Whey Isolate: AlltheWhey.com (this is what Lady C and I buy)
• Vanilla Optimum Nutrition 100% Whey: DPSNutrition.com
  (this is what we used to buy)

What protein powder is best?

Note that MostMuscle gets about 50% of his 200 grams per day dosage of dietary protien from whey: reference & picture.

[Bam Bam]

Cursor,
I've been reading your links (and the links off those links). It's all very encouraging. Again I appreciate it.