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Fitness Experts: Could someone give me a little advice?

A

Arkitech

Diamond Member
As of yesterday I just switched over to eating 6 small meals a day. My meals for that day was as follows:

meal 1: 8-10z steak, 1 apple

meal 2: Myoplex shake

meal 3: skinless chicken breast and green beans

meal 4: Myoplex shake

meal 5: 8-10z steak, green beans and 1 orange

meal 6: Myoplex shake

meal 7: (I messed up on this one, I got really hungry right before bed) turkey polish sausage and 2 slices of swiss cheese


With the exception of meal 7 is that a good meal plan for a person with my stats:

Age: 30
Weight: 280 (target weight: a very lean and muscular 200-220, I'm using wide weight range because I'm not sure how much I should weigh once I add on muscle again)
Height: 6'1

Exercise:

20 minute HIIT sprints 6-8 times per week (I know that seems like a lot but I like to push myself, I used to be a former athlete and I performed lots of cardio, weight lifting and sports)

Upper body weight training 2 times per week

Lower body weight training 1 time per week

Random bike riding and b-ball throughout the month.


With a schedule like that what should my food requirements be?

Would I be able to get enough protein for my size based on the above meal plan?

Last question, are there any other shakes I can drink that are similar to Myoplex but cheaper?


EDIT: One last thing I 'm doing a slight variation of the Body For Life program and one of the requirements is that each meal should have a protein and carb. Can someone give me an opinion on that? Is that the best way to eat a meal?



 
If you are losing more than 5 lb's a week, you are not eating enough. You'll be setting yourself up for the dreaded Yo-Yo
 
Fsckbeans. That's A LOT of protein! :Q How many grams is that? Also, what's your calorie intake?

Personally, I'd drop one of those shakes and the steak and replace them with some fruit of some sort and some tuna fish. You're meal tab has to be reaching upwards of $10-$15 a day.
 
I'm on body-for life, and, today, my meal schedule is this:

meal 1 (post work-out): met-rx shake
meal 2: cottage cheese with yogurt
meal 3: chicken breast sandwich on whole-wheat, sugar-free bread w/ fat-free "mayonnaise", carrots
meal 4: cottage cheese w/ yogurt
meal 5: sushi
meal 6: cottage cheese and an orange.

btw, get yourself a shaker and some shake powder - it's much cheaper.
 
Originally posted by: Mwilding
If you are losing more than 5 lb's a week, you are not eating enough. You'll be setting yourself up for the dreaded Yo-Yo
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I'm no fitness guru by any means but I think its hard to put a number on everyone's weight loss. Just from previous experince when I was in my early 20's and I was very active I would lose weight no matter how much I ate. And back then I ate a lot of everything. I want to currently make sure my body is getting enough food but I don't want to overeat just because I may lose more than 4 or 5 pounds per week.
 
Last question, are there any other shakes I can drink that are similar to Myoplex but cheaper?
Click to expand...

I'm using the Met-Rx shakes (berry blast and extreme chocolate are the best, imho). I just got one 24-pack of chocolate (mix) and one 20-pack of variety flavors (mix) for ~$70 shipped from All Star Health
 
Originally posted by: vi_edit
Fsckbeans. That's A LOT of protein! :Q How many grams is that? Also, what's your calorie intake?

Personally, I'd drop one of those shakes and the steak and replace them with some fruit of some sort and some tuna fish. You're meal tab has to be reaching upwards of $10-$15 a day.
Click to expand...


Wow so I'm getting too much protein? I was worried I was'nt getting enough. Is'nt there a formula to determine how much protein a person should be taking in? I know its based on the body weight but I forget what the multiplier is.

Believe it or not I'm spending less money on food now that I don't eat out anymore. :Q
 
That doesn't seem like an extraordinary amount of protein to me. It does seem like it involves a lot of time, though. I like getting my quick protein hits from cottage cheese.
 
Originally posted by: Arkitech
Originally posted by: Wolverine27
What are you paying for Myoplex now?
Click to expand...

jeesh its around 4 or 5 bucks per shake, and thats in a 4 pack
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Check out DPS Nutrition I've used them for a couple of years now and am very happy with pricing and service. For example, they have 42 packs of EAS Myoplex for $53.95 If you're looking for "ready to drink" Myoplex, they have the 11 oz. serving size, 4 packs for $5.95 Shipping is also reasonable. $4.90 flat rate UPS Ground shipping for anything under 10lbs. I recommend going with the "mix yourself" EAS Myoplex 42 packs...it comes out to $1.28 per shake (not counting shipping). For an alternative you can try Champion Nutrition Ultramet...but it's only a couple cents cheaper per shake at DPS Nutrition.

Good luck!
 
Thanks for the advice guys, I'm going to start pricing the powders today.

As soon as I can get my hands on a digital camera I'm going to post up a few pics of my progress.
 
Well, I've heard 1 gram per pound, but I think that's a little excessive for a guy who weighs 280 pounds. My wife is in pharmacy school and says that excess protien is quite hard on the kidneys. Your body can only absorb so much and after that, it's up to your kidneys to do the work of getting it out of your body. I guess it's really rough on them.

How much protien does on of those shakes have in it?
 
One word Porridge.

Porridge with lingonberry is really good you will get energy for the whole day regardless oif you work out or not.
 
I don't think you can buy porridge in the US 🙂

Would that be in the dairy section? 😕
 
Originally posted by: vi_edit
Well, I've heard 1 gram per pound, but I think that's a little excessive for a guy who weighs 280 pounds. My wife is in pharmacy school and says that excess protien is quite hard on the kidneys. Your body can only absorb so much and after that, it's up to your kidneys to do the work of getting it out of your body. I guess it's really rough on them.

How much protien does on of those shakes have in it?
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2 of the ones I had yesterday were 43 grams and the last one I had at night was a little less. I hope I'm not getting to much protein and damaging my kidneys. How would one know if they were getting to much protein? Also should'nt people who lift weights take in a little more protein than your average person?
 
38 * 3 = 114 (shakes)
2 * 30 = 60 (steaks)
1 * 15 = 15 (chicken)
1 * 15 = 15 (sausage)

That's 204 grams of protien. That just seems rather excessive, no?
 
Originally posted by: vi_edit
I don't think you can buy porridge in the US 🙂

Would that be in the dairy section? 😕
Click to expand...
Here in Sweden (also Norway) we can buy it evrywhere even 7-eleven 😀 There are diffrent types of Porridge also, the one you should look after is called "Havregrynsgröt" Swedish/Norweigen olympic long distance skiiers eat Porridge for endurance/energy 😀

 
Originally posted by: HarryAngel
Here in Sweden (also Norway) we can buy it evrywhere even 7-eleven 😀 There are diffrent types of Porridge also, the one you should look after is called "Havregrynsgröt" Swedish/Norweigen olympic long distance skiiers eat Porridge for endurance/energy 😀
Click to expand...

What does it taste like?
 
You would like to have it with lingonberry and some milk (low fat milk) (or some other naturall jam) It's hard to describe the taste...not a strong taste but you have to take it with lingonberry and a little milk, thats the way we do it up here in scandinavia. 🙂

 
Many say a gram a pound but then since you are fairly heavy I don't think you need to aim for that. I am 180 pounds and take 150/day which I think is fine. If I were in your skin I'd be doing 150-200/day.

In regards to calorie input how many calories/day do you think you're burning from cardio and weights and what not? Weights don't burn much but cardio does of course. Plus since you're a big boy you probably burn quite a few calories a day just to maintain, but if you aim for 2000-2200 with your cardio at least for now I'd expect you to lose a lot of weight, because that will be well below your maintenance levels.

In regards to how much you're paying for those shakes that makes me want to puke! 😛 I was looking at myoplex shakes recently but bought some met-rx ones instead. 240 calories for the chocholate and 38 g protein plus a terribly large amount of vitamins and stuff - these things really are a true meal replacement. From Ultimate Nutrition store locally I bought a 24 box for $30 (not a typo), which is really sweet. It's normally 20 per box but the chocholate had 4 more. Currently gNC sells a 20 box for $30, but if you're a gold member for the first week of each month you get 20% off, so $24 for a 20 box and I am sure they're just as good as myoplex but a hell of a lot cheaper.

I'm losing weight currently with great success and my meals are fairly similar to yours. I aim for 1700 calories/day and eat it over 5 meals. I aim for 30 g protein per meal and although I avoid fat if I can I don't go totally out of my way to avoid it since it's not evil. Most meals are protein plus carbs and if a particular meal is too low on protein I throw some protein powder into my shaker, mix water, and gulp it down. Cheapest protein you're likely to find at GNC is either EAS simple whey protein (think that's the name), or optimum nutrition whey. If you have an ultima nutrition store locally their prices on designer protein are absolutely awesome. Also sometimes Vitamin World has good prices.

You could definitly swap up one or two of those meals with something like

- Cup of fat free cottage cheese (160 calories and 28 g protein, but watch for the sodium in this), apple (80 calories or so)
- can of tuna (150 calories and 30+ g of protein), banana
- yogurt, scoop of protein, half a bag of light butter popcorn

Just crap like that. Tuna, milk, and fat free cottage cheese (My favorite is the stuff from walmart in the green tubs - it's no name but kicks my ass), as well as bulk protein powder are pretty cheap and cheaper than a shake each day.

My favorite smoothie is a cup of skim milk, a scoop of vanilla protein powder, and a frozen banana which you then chop into pieces and blend together. About 30 g protein and 300 calories.
 
We boil the Grain with water (5-8 min) add a just alittle bit salt and little bit suger (halfteaspoon) Done!
serve it with lingonberry and lowfat milk thats it. We eat the hard bread with it it's called "Knäckebröd"
 
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