Posted On:4/11/2014 5:38pm
Style: Muay Thai/Judo
I am now within 5-7 pounds of my goal weight of 135, and I feel like I have started to plateau. Up until now, I have not really paid attention to quantity of food, only quality. So I decided it was time to get really specific. I a decided to write up a meal plan for every single day of the week:
One thing you might be asking, is "Ghost, why the **** are you eating protein bars for lunch five days a week?"
The answer to that one is simple: I am still in High School, the cafeteria food is really unhealthy and changes on a day to day basis, and I need something that I can keep in my backpack that won't take up too much space. Any comments or advice are more than welcome, as I am still pretty new to this whole "not being a fat, unhealthy bastard" thing. I mean part of me is also considering just getting a plan from a nutritionist or something.
In other health news, I finally got a prescription for advair, and I'm going to be seeing a specialist in the next few weeks. Hooray for slightly more functional lungs!!!!
Last edited by ghost55; 4/11/2014 5:44pm at .
Posted On:4/19/2014 7:04pm
Style: muay thai
Im no food expert.. but I would say add more variety of veggies like kale and spinach
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Ad Hominem rocks.
Posted On:5/20/2014 5:41pm
Style: BJJ, mma
On one of those days when you make chicken breast, make two chicken breasts. Put the second one in the fridge in a plastic container and then take it for lunch.
Also, try not steaming your broccoli. One of my more common low carb meals is to stir-fry my chopped up chicken, broccoli/cauliflower/carrots (you can buy bags of this mix in most grocery stores) in a sautee of peanut oil, soy sauce, and sometimes cooking wine (but its still pretty good without the wine). Stir frying these veggies makes them actually taste palatable. Still tastes good when you microwave it the next day too.
Learn to love Bananas in meals when you are taking some carbs. My typical breakfast is either oatmeal with protein powder mixed in, or a peanut butter/banana wrap. Even if you dont love the wrap idea (makes a convenient lunch item too), eat bananas anyways.
Also, learn to love avocados. You can take them to school and eat them with a spoon and some salt/pepper.
Posted On:5/20/2014 6:26pm
Ok, I'll consider adding some bananas to my oatmeal in the mornings. Also, I am probably going to eat less quest bars. Those things are really expensive.
Finally, Do you have any recommendations on protein powders, and is creatine a good idea?
Posted On:5/20/2014 9:24pm
What are your goals?
And you can't say bigger AND leaner!! That's cheating.
Sounds like you're in high school. I would only suggest taking creatine if you are hell bent on getting bigger, and even then you should focus on eating as much as possible and consider creatine as just an extra. If you are in high school and therefore still growing, you have a ton of progress to be made just by training and eating before you need to consider a bunch of expensive supplements.
I like the chocolate Biox protein powder, but there are god-only-knows how many types of protein, so shop around. One piece of advice, buy the smaller containers to try them out before buying the 5 lbs buckets. It sucks buying a **** ton of protein only to find out it tastes like foot.
Posted On:5/20/2014 10:32pm
I am done with high school in about two weeks. In september I am moving to Munich, at which point I will begin training six days a week. At this point, I weigh 140lbs, and I need to at the very least get stronger (and I'm still a bit soft). It seems that it is very hard for me to drop down to 135 like I had planned too, and I instead intend to attempt to gain 5lbs of muscle.
Posted On:5/21/2014 8:20am
Style: mma /boxing/muai thai
You drinking soft drink or chugging down the beers in that set up?
Whitsunday Martial Arts Airlie Beach North Queensland.
Posted On:5/21/2014 9:50am
Nope. I get my caffeine from unsweetened tee and coffee with milk and sweet 'n low. I try to avoid processed sugars as much as possible.
Posted On:5/21/2014 11:35am
Style: Muay Thai / Judo
You need to break that dinner up. Thats a lot of protein to be eating at once. If you want to the most effective method spread it out through the day. Cut that dinner in half and take it for lunch. Use the two protein bars as seperate snacks through the day not as a meal replacement. Somthing like: Breakfast - Snack (protein bar) - Lunch - Snack (protein bar) - Dinner. Really you should be taking protein shakes rather than those bars for supplement. Those bars are nothing more than candy bars with protein. I couldn't imagine eating 2 chocolate bars a day while trying to eat healthy. Shakes are way leaner, not nearly as much sugar and fat. You should be getting 1.5-2g of protein per lean body weight is the consensus among bodybuilders. 2 cans of fish and 15oz of meat, PLUS protein bars is overkill. Thats probably 3x more than you need. I'm 170 and cutting now, I eat 1 can of tuna, 2x 5oz chicken breast, 2 scoops of whey and bunch of fuits and veggies throughout the day. Eat nuts as well since they're high in protein and good fats which actually help you're body burn fat (I'd choose that over protein bars). Add creatine, as mentioned, its a cheap and an effective supplement ($14 last you 2 month. 300g container at 5g a day). But really if you can afford 2 cans of fish and 15oz of chicken a day you DO NOT need supplements. Supplements are only to be used if you can't get the nutrients from real foods. Oh, and drink a crap load of water throughout the day!
Last edited by xstyle; 5/21/2014 11:55am at .
Posted On:5/21/2014 12:29pm
Quest bars actually are pretty special in the sense that they are high in fiber and protein and have no sugar. But yeah, I can see where you are coming from. Probably going to completely redo this thing over the summer. More time = less compromises and better food.
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