Meal Plan Advise Needed
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musclehed23
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- Joined: Sun Apr 11, 2010 8:33 pm
Meal Plan Advise Needed
I'm 23 yrs old and I'm trying to lose weight. goal is to make it to no lower than 245 by next summer for first bodybuilding show. I'm 309 now but I want to drop at least 25-30 pounds in the next 3 months. I really need help with a meal plan!!!! I'm a college student and I graduate this may but its been hard trying to diet to fit school schedule. I'm in clinicals on mondays and wednesdays from 630-300 and i go to school on tuesday 12-3 and 8-3 on thursdays. Please help bodybuilding is goal and I will never give it up.
Re: Meal Plan Advise Needed
1. You are not going to be 245lbs and in bodybuilders shape, unless you took Steroids, which even if you wanted to do that at some point, I wouldn't advise right now.
2. Most pros may not necessarily even be 245, they might weigh in around 230lbs at a rough approximation, but I've never studied bodybuilding too intently.
Unless yiou're really strong, but just like to indulge in a few too many things, which I'm guessing is not likely, You would be better to work down ot a much lower weight like say 180lbs or so, then work back up mass wise. Then shred down again, if you get a more solid physique nearer to where you are currently aiming.
I don't think right now you may be capable to acheive what you want until you lose some excess Fat with soem muscle gain, get a lot leaner and harder, then back up to a solid off season mass, ready for a cut.
What do you eat right now and what times do you eat?
2. Most pros may not necessarily even be 245, they might weigh in around 230lbs at a rough approximation, but I've never studied bodybuilding too intently.
Unless yiou're really strong, but just like to indulge in a few too many things, which I'm guessing is not likely, You would be better to work down ot a much lower weight like say 180lbs or so, then work back up mass wise. Then shred down again, if you get a more solid physique nearer to where you are currently aiming.
I don't think right now you may be capable to acheive what you want until you lose some excess Fat with soem muscle gain, get a lot leaner and harder, then back up to a solid off season mass, ready for a cut.
What do you eat right now and what times do you eat?
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musclehed23
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Re: Meal Plan Advise Needed
actually before I stop playing football I was a lean 245 and the highest i got without gaining any fat was 260. I'm 6'2 and most of weight is muscle I'm just trying to get rid of some fat. I prolly would only drop down back to old football weight before I would start losing muscle. I'm just looking for a good meal plan so I could keep muscle and lose mainly fat. So I think 180 would be way to musch of a drop in weight
Re: Meal Plan Advise Needed
Fair enough, just need to ascertain the situation.
Well then if you're looking for actual comp diet then this is probably okay for you. I speak from reading things and observations, not from experience, but I feel the below suggstions will be potentially meritworthy for you
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Meals 1,3,5,7. Grilled Chicken with Broccoli or a Rice cake. 20-25g Carbs per meal max.
Meals 2,4,6,8. Grilled chicken only.
Meals consumed every 2 hours.
You could have something like a small bowl of Oatmeal, same carb values for Breakfast, then the Broccoli and / or Rice Cake options in the other Carb meals.
If you did substitute any chicken for Fish, steam it and don't use Oily fish, try more dry Fish like Cod, as you wouldn't want much if any Omega Fats for this, because they may get used to replace some removed Carbs, retaining some stored Fat in the process.
The only things you could add to meals to flavour, would be Lemon Juice, Cracked Black Pepper or Sea Salt.
Be aware obviously of the Heavy Metal content, so no going Nutso on Fish. Perhaps one portion a day, to replace Chicken, but no more than that, as obviously more portions would mean less Protein per meal, if you split your daily Fish allowance 2 or more ways.
You could possibly now and then add some Egg Whites, but owing to the fiddly nature of seperating Yolks, you'd have to be careful with that option.
Obviously nearer the comp, then consider a Carbo load for around the final 3-5 meals prior to stage time. A Water load possibly. Glass of water every hour for around 12-15 hours, starting 36 hours from stage time, then no drinking again until after, so the water gets out of your system to allow for hardening. Too close to stage time will create potential softness.
If you find you stutter on cuts, use a shock treatment option, where you add another 50-100 calories to meals, for one day only, to confuse the Metabolism and try to jumpstart cuts, assuming you couldn't consistently cut all the way to comp time.
All this may work for you, but obviously this sort of diet type varies from person to person results wise, and can sometimes be pretty precise in nature, so getting it right 1st time, is probably not likely.
I'm not sure if this is the kind of thing you had in mind, if it's just a general Fat trimming kind of thing for now, then obviously things can be altered, according to what you currently do.
Well then if you're looking for actual comp diet then this is probably okay for you. I speak from reading things and observations, not from experience, but I feel the below suggstions will be potentially meritworthy for you
.Meals 1,3,5,7. Grilled Chicken with Broccoli or a Rice cake. 20-25g Carbs per meal max.
Meals 2,4,6,8. Grilled chicken only.
Meals consumed every 2 hours.
You could have something like a small bowl of Oatmeal, same carb values for Breakfast, then the Broccoli and / or Rice Cake options in the other Carb meals.
If you did substitute any chicken for Fish, steam it and don't use Oily fish, try more dry Fish like Cod, as you wouldn't want much if any Omega Fats for this, because they may get used to replace some removed Carbs, retaining some stored Fat in the process.
The only things you could add to meals to flavour, would be Lemon Juice, Cracked Black Pepper or Sea Salt.
Be aware obviously of the Heavy Metal content, so no going Nutso on Fish. Perhaps one portion a day, to replace Chicken, but no more than that, as obviously more portions would mean less Protein per meal, if you split your daily Fish allowance 2 or more ways.
You could possibly now and then add some Egg Whites, but owing to the fiddly nature of seperating Yolks, you'd have to be careful with that option.
Obviously nearer the comp, then consider a Carbo load for around the final 3-5 meals prior to stage time. A Water load possibly. Glass of water every hour for around 12-15 hours, starting 36 hours from stage time, then no drinking again until after, so the water gets out of your system to allow for hardening. Too close to stage time will create potential softness.
If you find you stutter on cuts, use a shock treatment option, where you add another 50-100 calories to meals, for one day only, to confuse the Metabolism and try to jumpstart cuts, assuming you couldn't consistently cut all the way to comp time.
All this may work for you, but obviously this sort of diet type varies from person to person results wise, and can sometimes be pretty precise in nature, so getting it right 1st time, is probably not likely.
I'm not sure if this is the kind of thing you had in mind, if it's just a general Fat trimming kind of thing for now, then obviously things can be altered, according to what you currently do.
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musclehed23
- STARTING OUT
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- Joined: Sun Apr 11, 2010 8:33 pm
Re: Meal Plan Advise Needed
I really appreciate your input thanks alot
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musclehed23
- STARTING OUT
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- Joined: Sun Apr 11, 2010 8:33 pm
Re: Meal Plan Advise Needed
can i replace any of the meals you gave me with a protein shake?
Re: Meal Plan Advise Needed
Not really, unless the protein shake had 0 Fat per serving, as most ones even wih a smidge of Fat per serve are saturate Fats not Unsaturates.
Then you've got two options.
1. have a virtually Carb Free one after a workout, to replace a Carb free meal.
2. Have one with Carbs, or a Carb free one with some Crushed Oats in it, to replace a meal with added Carbs.
Which one you choose depends on when you workout, the time you'd consume the shake and whether that would normally be a with or without Carbs meal.
Then you've got two options.
1. have a virtually Carb Free one after a workout, to replace a Carb free meal.
2. Have one with Carbs, or a Carb free one with some Crushed Oats in it, to replace a meal with added Carbs.
Which one you choose depends on when you workout, the time you'd consume the shake and whether that would normally be a with or without Carbs meal.