Nutrition for:gaining muscle and losing fat

Posted February 11th, 2008 by Anonymous

I will be making this similar to stevers also, as I have similar goals. I will be copying some of his stuff, so this is *Copyright Stevers*. I hope thats good enough, a work cited seems like too much work lol, please don't call me a copycat! The goal for this nutrition plan is to both gain muscle and lose fat over the course of a week, each and every week, for the duration of the 7 month program.

My Supplements: Multivitamin, fish oil, digestive enzymes, six star whey protein, glutamine powder, amino acid tabs(all I got to work with right now), creatine monohydrate, and Alpha lipoic acid.

Protein-I will try to get at least 1-1.5 grams per pound of bodyweight in protein. I will drink a whey shake in the morning from lacking nutrients, then hit the shower, come back and eat a cup of oatmeal and maybe a Tlc kashi bar. I will use a post workout shake with 50g vanilla whey protein, glutamine, creatine, amino acids, 1 cup milk, ice, and take an ala tab. My meat sources will be:Tilapia Fish, Turkey breast, turkey burgers, tuna fillets, chicken breast, and occasionally beef.

Carbs: My carb intake will be tapered down throughout the day and last meal won't have any carbs. I will be using oatmeal, brown rice, Kashi Tlc bars and thats about it for now. I will get more variety if I can find some grains that stevers recommended, and maybe some baked potatoes but i don't like cooking them. I'll be looking at around 30-40g carbs per meal. I will throw in some sugar in the protein shake to help uptake the protein and creatine etc. But I doubt 50 grams because that seems a little excessive for me.

Fats: Walnuts, peanut butter, fish oil.

2-12-08

On February 14th, 2008 Wajid (not verified) says:

Meal 1 10:00--25 g protein shake immediately after waking. 1 1/2 cups oatmeal 30 minutes later with 1 scoop protein powder and 1 tlc kashi bar.
Meal 2-1:00--2 cups brown rice and 2 turkey patties
Meal 3-4:00--post workout shake with 2 scoops protein(50g), 1 cup milk, creatine, glutamine, amino acids, and digestive enzymes.
Meal 4-5:30-- 2 cups brown rice and 2 turkey patties.
Meal 5-8:00--1 Turkey sandwich on whole wheat bread, 1 kashi bar, and 1 cup oatmeal.

2-11-08

On February 13th, 2008 Wajid (not verified) says:

Woke up kinda late today because I slept late as I was studying for psychology late at night, and didn't have fine arts and visuals class till 12.

Meal 1 10:00pm-drank a 20g protein shake immediately upon awaking, that I prepared the night before. then I put a scoop into my 1 1/2 cups of oatmeal. Ate a Kashi Bar.

Meal 2 1:15pm-Late because of class as I was painting and I'm no da vinci, so I had to focus on that. Ate 2 cups brown rice and 2 20 g turkey patties.

Meal 3 3:30pm-Pwo meal consisting of 50g whey protein(2 scoops), 50g powdered sugar, 1 cup milk, creatine, glutamine, digestive enzymes and ala. I take 3 amino acid tabs b4 I workout for more of a pump.

Meal 4 5:00pm-2 cups brown rice and 2 turkey patties

Meal 5:7:30pm-1 cup brown rice covered with chopped chicken breast not sure how much maybe 2-3 handfuls worth and I ate a kashi tlc bar.

Meal 6-9:30pm- Some chopped chicken breast. 1 peanut butter sandwich with 2 tbsp natural peanut butter, on 100% stone ground whole wheat.

That was ALOT of rice, man I might have to start eating more oats..I hope I have upped my carbs enough, cuz my stomach is bloated far past my chest, but my chest still has shape and I can still see my top 4 abs looks kinda funny lol, but it should be digested by morning. I have a runny nose it sucks.

haha

On February 11th, 2008 bchenk says:

cool man good to see ya created one!!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

Breakfast-8am meal 1:

On February 12th, 2008 Wajid (not verified) says:

Breakfast-8am meal 1:
1 cup oatmeal, 1 scoop whey protein, 1 K2O protein water, and a kashi TLC bar.

Postworkout-11am meal 2:
2 scoops 50 grams whey protein shake with 30 grams powdered sugar.

2 pm Meal 3: 1 cup brown rice with 33 gram protein Tuna Fillet.

5pm Meal 4-1 cup brown rice with 2 lean turkey patties with good fats, little sat. fat.

7:30pm Meal 5-1 cup brown rice, 2 lean turkey patties(40 g protein) and 2 scrambled eggs with onions and green peppers.

10:00 Meal 6-20g protein from turkey breast and 19g carbs from 1 kashi TLC bar.

Its about midnight now and I have been up studying for hours on end, and finally starting to get sleepy...I need better sleeping habits but I'm a night owl lol.