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  • Posted On: 01-04-18, 4:43 am (EST) #1

    Questions about my nutrition plan

    January 4, 2018, 4:43 am

    Hello

    My Marcros:

    6 feet 2 inches & 165 pounds

    Calorie Goal : 3097

    Protein Intake Goal : 274

    Fat Intake Goal : 48

    Carbohydrate Intake Goal : 392

    -I calculated my carbs So I am trying my best to fulfill them daily

    - My progress is well and I am gaining muscles

    My daily meal plan :

    - Breakfast : I eat only 2 eggs with slice of multigrain bread

    launch : it is changing according to the avaialbe food which comes from the resturant to my office. I can not choose my meal but it is cocked turkish food usually ( Because the food must be the same for everyone there)

    -Dinner : I eat multigrain bread with apple or banana or both to fulfill my carbohydrates needs besides drinking water well . I try to drink 3 L daily

    - Snacks : after workout it is the time to fill my missing Macros. I eat (400-600) G of chicken breast ( boiled with Curry powder with salt) with about 1 KG medium fat yogurt ! yes (I like yogurt that much) with Rolled oats .. Strange meal But I like to eat it daily and it is super fast to make with low effort!

    - I dont use supplements at all .. but no problem for me to use them If you see that it is better for my situation especially with my carbohydrates goals

    I calculate my meal daily using the meal planner here and I am reaching my macros goals daily (but for carbs it is (80-90%)

    My questions :

    - is it ok to have a breakfast like this daily ? because I wake up in a hurry and my time is so limited

    - If I dont not eat eggs with bread the protien of eggs will be less affective !!. I read this strange info before somewhere!... is that right?

    - I feel hungy until the launch time on 12 pm because of my breakfast.. is it ok ?

    - I dont eat chocolate neither Potato chips.. etc at all . I dont drink coffe, tea neither cola at all.. I am not sure about my body needs for sugar for building muscles.. is it ok ?

    - I live alone and my time is limited so I focus on my strange Sanck meal (chicken breast and yogurt) after workout to reach my daily Macros.. is it ok ?

    - I rarelly eat Vegetables... is it ok ?

  • Posted On: 01-04-18, 11:55 pm (EST) #2

    Questions about my nutrition plan

    January 4, 2018, 11:55 pm
    Posted by: invulnerable888

    Hello

    My Marcros:

    6 feet 2 inches & 165 pounds

    Calorie Goal : 3097

    Protein Intake Goal : 274

    Fat Intake Goal : 48

    Carbohydrate Intake Goal : 392

    -I calculated my carbs So I am trying my best to fulfill them daily

    - My progress is well and I am gaining muscles

    My daily meal plan :

    - Breakfast : I eat only 2 eggs with slice of multigrain bread

    launch : it is changing according to the avaialbe food which comes from the resturant to my office. I can not choose my meal but it is cocked turkish food usually ( Because the food must be the same for everyone there)

    -Dinner : I eat multigrain bread with apple or banana or both to fulfill my carbohydrates needs besides drinking water well . I try to drink 3 L daily

    - Snacks : after workout it is the time to fill my missing Macros. I eat (400-600) G of chicken breast ( boiled with Curry powder with salt) with about 1 KG medium fat yogurt ! yes (I like yogurt that much) with Rolled oats .. Strange meal But I like to eat it daily and it is super fast to make with low effort!

    - I dont use supplements at all .. but no problem for me to use them If you see that it is better for my situation especially with my carbohydrates goals

    I calculate my meal daily using the meal planner here and I am reaching my macros goals daily (but for carbs it is (80-90%)

    My questions :

    - is it ok to have a breakfast like this daily ? because I wake up in a hurry and my time is so limited

    - If I dont not eat eggs with bread the protien of eggs will be less affective !!. I read this strange info before somewhere!... is that right?

    - I feel hungy until the launch time on 12 pm because of my breakfast.. is it ok ?

    - I dont eat chocolate neither Potato chips.. etc at all . I dont drink coffe, tea neither cola at all.. I am not sure about my body needs for sugar for building muscles.. is it ok ?

    - I live alone and my time is limited so I focus on my strange Sanck meal (chicken breast and yogurt) after workout to reach my daily Macros.. is it ok ?

    - I rarelly eat Vegetables... is it ok ?

    1) You should try to eat as much as you can first thing in the morning. You can quickly cook up a bunch of eggs, some oatmeal, and add some avocados if you wanted.

     

    2) This is not 100% accurate: Food needs to be eaten with all 3 macros present - protein, fats, and carbs - to maximize absorption. Eating eggs alone will provide protein but it will be better absorbed if you also include some fat (like avocado or olive oil) along with the bread. Oatmeal would be a better choice than bread.

     

    3) You are still hungry because you have not eating enough calories with all the macros at breakfast. You either need to make more time for breakfast or add in some healthy fats at breakfast as fats keep you full longer. If you don't do this, it can lead to over-eating at lunch or at dinner which would throw off your daily calorie intake goals.

     

    4) Muscle uses glucose from complex carbs and protein not sucrose from candy bars and chocolate to build muscle. You should not be eating junk food to get your carbs or any other of your macros. Carbs (not sugar) are one of the 3 key macronutrients. You need to make sure you are eating enough to power your workouts as well as give the body the fuel it needs to build muscle thru protein synthesis.

     

    5) The food you choose to eat to meet your macros is up to you. However, with quality food comes a quality physique and with junk food comes a junk physique. Eating chicken and yogurt is fine if that is your thing. The bottom line is need to dedicate time to both food prep and working out if you want to meet your physique goals. We are all busy everyday - it just comes down to what is a priority for you.

     

    6) If you do not eat vegetables you will not get the micro-nutrients your body needs for health as well as muscle growth, so the answer to your question is "no" it is not OK. You need to find some vegetables you can eat on a regular basis. It is critical you are eating both fruits and vegetables on a daily basis. Without micronutrients (vitamins, minerals, trace metals) from them, your body can't fully process and absorb your macronutrients.

     

    One thing to note, you will not be able to meet your daily protein goal of 274 grams without using protein supplements. Your food intake as described is nowhere near enough and you need to eat a lot of food to get to 274 grams if you are not using supplements. 2 eggs and some chicken and yogurt won't cut it.

     

     

    John

  • Posted On: 01-05-18, 1:36 am (EST) #3

    Questions about my nutrition plan

    January 5, 2018, 1:36 am

    Thanks so much @jmboiardi

     

    About the 274 grams of protien thing I did not mention my launch meal because it changes everyday. I am getting my carbs from it also, let me tell you about the meal plan If I have mistakes please correct them for me

    - 800 KG yogurt at minimum contains 35 G protien

    - 400 gram of chicken breast 124 G protien

    Now I have 160 G of protien

    I am eating well in the launch meal and I am reaching 274 G of protien in my day with 3000 Calories but with 350 G of carbs not 392 g

  • Posted On: 01-05-18, 2:16 am (EST) #4

    Questions about my nutrition plan

    January 5, 2018, 2:16 am
    Posted by: invulnerable888

    Thanks so much @jmboiardi

     

    About the 274 grams of protien thing I did not mention my launch meal because it changes everyday. I am getting my carbs from it also, let me tell you about the meal plan If I have mistakes please correct them for me

    - 800 KG yogurt at minimum contains 35 G protien

    - 400 gram of chicken breast 124 G protien

    Now I have 160 G of protien

    I am eating well in the launch meal and I am reaching 274 G of protien in my day with 3000 Calories but with 350 G of carbs not 392 g

    400 grams of chicken is 14 ounces which is almost 1 pound. Are you sure you have the measurement correct of how much you are actually eating?

     

    Greek yogurt has 100 grams of protein in 1 Kilogram. 800 kilograms sounds like a lot of yogurt. Are you sure you are eating this much?

     

    If you are not weighing your food and "eyeballing" it, then these measurements are not accurate. The amounts on a food container are meaningless unless you are eating the whole container and/or are measuring out what makes up 1 serving.

     

    If these measurements are indeed accurate, then you are correct in that you will not need supplements to reach a protein goal of 274 grams. It has just been my experience that unless one is weighing their food and knows for sure many times their macro calculations are off.

     

    John

     

     

  • Posted On: 01-05-18, 2:42 am (EST) #5

    Questions about my nutrition plan

    January 5, 2018, 2:42 am

    - I buy frozen packets of chicken breast from the supermarket each of them contains 400-500G and I eat full packet daily

    - Yes I am sure that I eat 800 G of yogurt at least daily I even eat 1200G if my launch meal was not good enough, I like yogurt so much since childhood.

    But each 100 G of yogurt contains only 4 g of protien! this is what is written on it! maybe the Turkish yugurt is different!

    is it possible to consider that 100G of yogurt contains 4g of protein only ?

  • Posted On: 01-05-18, 9:57 am (EST) #6

    Questions about my nutrition plan

    January 5, 2018, 9:57 am

    here is it

  • Posted On: 01-05-18, 11:26 pm (EST) #7

    Questions about my nutrition plan

    January 5, 2018, 11:26 pm
    Posted by: invulnerable888

    here is it

    The label says 4grams of protein per 100g serving. Greek yogurt contains more casein due to the way it is made so it has more protein than regular yogurt like this. So 800 grams of yogurt is only 32 grams of protein (8 x 4). I would try to eat more chicken, eggs, or fish. Eating this amount of yogurt adds quite a bit of sugar (lactose - milk sugar). 6.8g per 100grams is 54grams of lactose when eating 800grams. Lactose is a simple sugar not a complex carb like brown rice, sweet potatoes, whole wheat bread or pasta. You will put on a lot of body fat eating tons of yogurt like this as well as constanly spiking your insulin.

     

    This is why you are so hungry thru the day due to all the insulin peaks and valleys from not eating enough protein and healthy fats at breakfast and eating too much lactose from the yogurt. I am not sure what types of food you have access to but you really need to re-think your meal plan and add more variety - especially fruits and vegetables - if you are not doing so already. In my opinion, yogurt is making up too much of your macros.

     

    John

  • Posted On: 01-06-18, 1:27 am (EST) #8

    Questions about my nutrition plan

    January 6, 2018, 1:27 am
    Posted by: jmboiardi

    The label says 4grams of protein per 100g serving. Greek yogurt contains more casein due to the way it is made so it has more protein than regular yogurt like this. So 800 grams of yogurt is only 32 grams of protein (8 x 4). I would try to eat more chicken, eggs, or fish. Eating this amount of yogurt adds quite a bit of sugar (lactose - milk sugar). 6.8g per 100grams is 54grams of lactose when eating 800grams. Lactose is a simple sugar not a complex carb like brown rice, sweet potatoes, whole wheat bread or pasta. You will put on a lot of body fat eating tons of yogurt like this as well as constanly spiking your insulin.

     

    This is why you are so hungry thru the day due to all the insulin peaks and valleys from not eating enough protein and healthy fats at breakfast and eating too much lactose from the yogurt. I am not sure what types of food you have access to but you really need to re-think your meal plan and add more variety - especially fruits and vegetables - if you are not doing so already. In my opinion, yogurt is making up too much of your macros.

     

    John

    I understand now

    yes sure I dont want to spike my insulin at all this why I post my questions here because I had no idea about what you are talking about.. I am changinig this meal plan immediatly and yes I was wondering why I am getting fat recently!

    I did not have fat at all and I thought that I am getting only 15 g of fat from yogurt in lunch meal

    I will focus on the breakfast.. I am trying to avoid eating more than 3 eggs daily

    I eat cocked food but the carbs in it are not enough at all. it is just a small meal and even if I eat 700 G of chicken breast in snack meal after workout I will get 0 carbs from it.. So that I was happy with yogurt also besides I did not find sweet potato neither avocados

  • Posted On: 01-06-18, 1:36 am (EST) #9

    Questions about my nutrition plan

    January 6, 2018, 1:36 am
    Posted by: invulnerable888

    I understand now

    yes sure I dont want to spike my insulin at all this why I post my questions here because I had no idea about what you are talking about.. I am changinig this meal plan immediatly and yes I was wondering why I am getting fat recently!

    I did not have fat at all and I thought that I am getting only 15 g of fat from yogurt in lunch meal

    I will focus on the breakfast.. I am trying to avoid eating more than 3 eggs daily

    I eat cocked food but the carbs in it are not enough at all. it is just a small meal and even if I eat 700 G of chicken breast in snack meal after workout I will get 0 carbs from it.. So that I was happy with yogurt also besides I did not find sweet potato neither avocados

    No problem - that is what the forums are for.

     

    Don't be afraid of eating whole eggs - you can eat more than 3. Cholesterol and saturated fat don't cause heart disease and the "Lipid Hypothesis" from 1958 that started all the hype has been disproven decades ago. What you need to do is limit man-made sugars, fats, and processed foods. Stick with natural, wholesome, and nutritionally dense foods. If you eat a balanced diet, then your cholesterol and blood lipids will be fine regardless of how much cholesterol you are eating.

     

    Dairy is something you need to be careful with - it has protein and healthy fats but it also has a lot of lactose sugar. Cheese has the least amount but regular yogurt and milk have the most sugar. Greek yogurt has more protein and less sugar due to the straining process they use to make it which is different from regular yogurt. There is nothing wrong with eating yogurt daily just not at the amounts you are currently eating.

     

    Fiber is another important nutrient which not only fills you up but also helps bind to cholesterol and fats in the diet and help them move out of the body when you go the bathroom. Fiber is found in whole fruits, vegetables, and nuts. Unless you are eating a sufficient amount of these foods, you won't be getting enough fiber which also would affect how quickly foods with carbs raise your insulin levels. Fiber slows down glucose absorption whereas lack of fiber doesn't.

     

    John

  • Posted On: 01-06-18, 2:20 am (EST) #10

    Questions about my nutrition plan

    January 6, 2018, 2:20 am
    Posted by: jmboiardi

    No problem - that is what the forums are for.

     

    Don't be afraid of eating whole eggs - you can eat more than 3. Cholesterol and saturated fat don't cause heart disease and the "Lipid Hypothesis" from 1958 that started all the hype has been disproven decades ago. What you need to do is limit man-made sugars, fats, and processed foods. Stick with natural, wholesome, and nutritionally dense foods. If you eat a balanced diet, then your cholesterol and blood lipids will be fine regardless of how much cholesterol you are eating.

     

    Dairy is something you need to be careful with - it has protein and healthy fats but it also has a lot of lactose sugar. Cheese has the least amount but regular yogurt and milk have the most sugar. Greek yogurt has more protein and less sugar due to the straining process they use to make it which is different from regular yogurt. There is nothing wrong with eating yogurt daily just not at the amounts you are currently eating.

     

    Fiber is another important nutrient which not only fills you up but also helps bind to cholesterol and fats in the diet and help them move out of the body when you go the bathroom. Fiber is found in whole fruits, vegetables, and nuts. Unless you are eating a sufficient amount of these foods, you won't be getting enough fiber which also would affect how quickly foods with carbs raise your insulin levels. Fiber slows down glucose absorption whereas lack of fiber doesn't.

     

    John

    Thanks for this valuable info I understand better now

    -So I am thinking about eating 5 eggs daily in breakfast with oatmeal. I am not sure yet what to add more

    -I understand fiber issue now and I am changinig my meal plan right away

    -I dont know now how to reach 392 g of carbs daily. I was depending on the crazy amount of yogurt with multigrain bread to to reach it... no sweet potato here neither avocados.. any suggestion ?

    - what will happen If I get 300 g daily only for example ? how will it affect my gain an performance ?

    -is it ok to eat 700 g of chicken breast in snack ? besides maybe 100 g in lunch meal

  • Posted On: 01-06-18, 10:14 pm (EST) #11

    Questions about my nutrition plan

    January 6, 2018, 10:14 pm
    Posted by: invulnerable888

    Thanks for this valuable info I understand better now

    -So I am thinking about eating 5 eggs daily in breakfast with oatmeal. I am not sure yet what to add more

    -I understand fiber issue now and I am changinig my meal plan right away

    -I dont know now how to reach 392 g of carbs daily. I was depending on the crazy amount of yogurt with multigrain bread to to reach it... no sweet potato here neither avocados.. any suggestion ?

    - what will happen If I get 300 g daily only for example ? how will it affect my gain an performance ?

    -is it ok to eat 700 g of chicken breast in snack ? besides maybe 100 g in lunch meal

    Glad I could be of help.

     

     

    1) Add is some fresh berries with your oatmeal and eggs in the morning. That will add fiber and micro-nutrients.

     

    2) Fiber also comes from nuts, whole grains (rice, sweet potatoes, quinoa, buckwheat, whole wheat pasta and breads, oatmeal)

     

    3) Fruit along with complex carbs like oatmeal will help you get to 392 grams. Oatmeal has a lot of carbs as well as soluble and insoluble fiber. Whole wheat (not white) pasta also is very dense in carbohydrates. Better to eat those than tons of yogurt. You can still add it in just not at the amounts you have been doing.

     

    4) Avocados are high in fats not carbs. Avocadoes are great for mono-unsaturated fats and will help fill you up. You must make sure each meal has some healthy fats as they keep your testosterone high as well as fill you up so you are less hungry. If you can't get avocadoes, then good sources of healthy fats will be: Whole eggs, whole yogurt, nuts, cheese, olive oil, coconut oil, salmon, tuna, and flaxseed meal. Remember to track your macros because fats are very high in calories (9 calories/gram versus 4 calories/gram for carbs) so you can easily eat more calories than your daily goal if your a not careful.

     

    5) If you can't get sweet potatoes or avocados, then try for nuts and whole grains. Whole eggs will have some healthy fats as well.

     

    6) Macro amounts are guidelines. If you don't hit them on some days versus others, it will have no detrimental effect. Your gains will be affected if your macros are too low when you are trying to build muscle.

     

    7) You can eat your selected protein sources like chicken any time you wish. It is more important that you meet your protein target for the day than when you eat the protein. Again, growth will be affected if your protein target is too low. 1gram per pound of body weight will be more than enough to support growth.

     

    John

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