Age:28
Male
212lbs.
5'11"
I am new to this forum. I have little knowledge on the proper ways of eating based on my fitness goals. I've been lifting for about just over a year in a half. When I started lifting I did a little bit of research on the amount of calories I need based on my height, weight, age and activity level. I used the bodybuilding online BMR calculator for the amount of calories that I just need at rest and added in the extra calories based on my activity level for my physical job and my 5 days a week resistance training and 4 days a week running routine, 2.0 miles a day. I've been consuming 3 full meals a day. I read six small meals a day Is more efficient, but because of my work schedule I eat 3 full course meals. 900 calories in the morning for breakfast. 1500 for lunch, and 1000 calories for dinner roughly. I added in an extra 600 calories in between lunch and dinner. I've been eating like this for the most part, consistently over the past year in a half. 600gCarb, 180gPro, 100g mostly saturated fat. I take orange triad to compensate for the vitamins and other necessary things you need to keep in your body to sustain your health. I take a post workout liquid protein, I use ON 100 percent gold standard whey protein isolate. 1 scoop serving, right after working out.
Morning
3 eggs
5 pieces of bacon
1 srv of cottage cheese
16oz oj
1 Greek yogurt
3 pieces of whole grain bread
Lunch
Jumbalia
Half link of kielbasa sausage
1 cup of white minute maid rice
2 whole grain granola bars
X2 Greek yogurt
Dinner
Teriyaki stir fry
2 salmon fillets
1 cup of minute maid rice
3 srv of mandarian Panda Express sauce
16oz of 2 percent milk
My goal is to maintain a mesomorph build. I like to run and lift. I don't want to focus on power lifting, I want to increase my stamina and also build muscle at the same time.
With that being said I just recently talked to a personal trainer and they told me I'm spending way too much money for my diet, and the diet itsself is also wrong. The PT recommended the vertical diet and I read into it a little bit. I have a basic understanding of what the diet is, im just not sure on what foods to buy, besides the steak and rice. I want to do the vertical diet, however steak is expensive, is there any other type of meat that I can substitute for it to get similar nutritional results. If somebody can post there meal plan similar based on the same goals as me that would help me out. I also read in the vertical diet plan that you need to replenish certain things on workout days properly such as frucrose, dextrose, and sodium. It also recommended 100mg of caffeine as well to uptake other nutrients.
Male
212lbs.
5'11"
I am new to this forum. I have little knowledge on the proper ways of eating based on my fitness goals. I've been lifting for about just over a year in a half. When I started lifting I did a little bit of research on the amount of calories I need based on my height, weight, age and activity level. I used the bodybuilding online BMR calculator for the amount of calories that I just need at rest and added in the extra calories based on my activity level for my physical job and my 5 days a week resistance training and 4 days a week running routine, 2.0 miles a day. I've been consuming 3 full meals a day. I read six small meals a day Is more efficient, but because of my work schedule I eat 3 full course meals. 900 calories in the morning for breakfast. 1500 for lunch, and 1000 calories for dinner roughly. I added in an extra 600 calories in between lunch and dinner. I've been eating like this for the most part, consistently over the past year in a half. 600gCarb, 180gPro, 100g mostly saturated fat. I take orange triad to compensate for the vitamins and other necessary things you need to keep in your body to sustain your health. I take a post workout liquid protein, I use ON 100 percent gold standard whey protein isolate. 1 scoop serving, right after working out.
Morning
3 eggs
5 pieces of bacon
1 srv of cottage cheese
16oz oj
1 Greek yogurt
3 pieces of whole grain bread
Lunch
Jumbalia
Half link of kielbasa sausage
1 cup of white minute maid rice
2 whole grain granola bars
X2 Greek yogurt
Dinner
Teriyaki stir fry
2 salmon fillets
1 cup of minute maid rice
3 srv of mandarian Panda Express sauce
16oz of 2 percent milk
My goal is to maintain a mesomorph build. I like to run and lift. I don't want to focus on power lifting, I want to increase my stamina and also build muscle at the same time.
With that being said I just recently talked to a personal trainer and they told me I'm spending way too much money for my diet, and the diet itsself is also wrong. The PT recommended the vertical diet and I read into it a little bit. I have a basic understanding of what the diet is, im just not sure on what foods to buy, besides the steak and rice. I want to do the vertical diet, however steak is expensive, is there any other type of meat that I can substitute for it to get similar nutritional results. If somebody can post there meal plan similar based on the same goals as me that would help me out. I also read in the vertical diet plan that you need to replenish certain things on workout days properly such as frucrose, dextrose, and sodium. It also recommended 100mg of caffeine as well to uptake other nutrients.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2zVIiHk
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