Sport Please critique my nutrition plan- is it in line with my goals?

[mickapoo]

I was in the cutting phase, and calculated my daily intake at around 900 calories per day (roughly). I know, I know... it's low. But now I'm wanting to start the bulking phase. For all you experts out there I'd like to know if this suggested meal plan below is in line with my goals. I'm 5'2", 105 lbs (first thing in the am w/ no shoes!) and would like to gain about 5 lbs or so of muscle (to ultimately be determined by how I look and fill out my clothes, NOT by the number on the scale!). I train 5 days per week with free weights and do maybe 30 min or so of cardio following my weight training.

Anyway, because I calculated my caloric intake to be about 900 calories, I didn't want to increase it too drastically all at once, so I figure I would increase it by 250 calories per day for a total of 1250 per day. Then if I still do not see a gain in muscle mass, would continue to increase by 250 per day. How soon should this be evaluated- I'm thinking maybe 10 days? Meaning if I don't see any gain in muscle mass within 10 days, add another 250 calories per day. Does that sound right?

Also, I had a question about the ratios, what if a food contains both carbs and fats (such as almonds for instance)- do you have to account for the content of both or do you just go by what it is predominantly (i.e. the calories from the almonds would just go under the 'fats' category)?

Here is my sample meal plan, my total is 1250 cal/day so that would equate to 250 per meal. So going by the 40/40/20, this is what I came up with: (And my protein intake at 100 grams/day broken down per meal to about 20 grams.)

Wake-up (pre-workout)
6 egg whites - 96 cal
1/3 c oatmeal - 100 cal
1 1/2 tbsp milled flax seed - 45 cal

Mid-morning (post-workout)
Protein shake - 100 cal
1/3 c oatmeal - 100 cal
1 1/2 tbsp milled flax seed - 45 cal

Lunch
3 chicken breast tenderloins 100 cal
1/2 c brown rice 75 cal
veggies 50 cal

Mid-afternoon:
Protein shake 110 cal
Almonds 140 cal

Evening:
Ground breast of turkey 100 cal
Salad & veggies 100 cal
Maybe olive oil for fats.. 50 cal

Does this look good for a clean diet? Is there anything else I should incorporate, and how should my diet change depending on if it is a weight training day or not?

Thank you!

 

[mickapoo]

Please can someone tell me if the meal program above is adequate? Thank you!!

 

[Falco1]

I am not sure of your age or whether you are male or female, but it is my opinion that even at 1250 calories, that is not close to being enough to gain lean mass. You are still at a calorie deficit. You should be well over 2000 calories. Maybe around 2400-2500 if you want to add muscle.

900 calories to cut is dangerously low.

Your meal selection look really good, just need to eat more of it. I could be wrong in my assumption and if so, I am sure others will correct me and help you out.

 

[BigStew]

1250 doesn't look like enough calories to gain muscle.

When a food contains both fats and carbs, you count both the fats and the carbs. What matters is the calories at the end of the day.

What does your post workout meal look like?

 

[mickapoo]

Thanks for the responses. I agree, it is low, but I wasn't keeping track of it when I was cutting and didn't realize how low it actually got. I didn't want to increase too quickly, but gradually. So, for the last week I had added 250 calories per day to my diet. Weighing myself after one week, I have gained 1 lb.

What does your post workout meal look like?

BigStew- I mentioned it above, though shortly after that posting that sample regimen was modified to go by grams vs calories, and to count all that are in all foods instead of lumping foods into one food group (i.e. oatmeal has both protein AND carbs in it so can't be lumped into just the carbs group). In any event here is my new nutrition plan, how does this look (I know the 1250 is low, I can increase that since it has been one week I thought maybe go up another 250 cal/day). I am using a 40/40/20 ratio and calculated it out at 25g/carbs, 25g/protein, 5g/fat permeal as what would be needed. I tried to hit those numbers as best I could:

Sample Meal 1:
6 egg whites (0 carbs, 18g protein, 0 fat)
1/2 cup oatmeal (27g carbs, 5g protein, 3g fat)
1 tbsp flax seed (4g carbs, 3g protein, 2.5g fat)
Total in grams: 31/26/5.5
Goal: 25/25/5

Sample Meal 2:
Plain ff yogurt (8oz) (18g carbs, 10g protein, 0g fat)
9 almonds: (2g carbs, 2g protein, 5g fat)
1/2 scoop whey protein (1g carb, 12g protein, .75g fat)
Total in grams: 24/21/5.75


Sample Meal 3:
1/3 c oatmeal (18g carbs, 3g protein, 2g fat)
1 scoop whey protein (2g carbs, 23g protein, 1.5g fat)
Total in grams: 20/26/3.5

Sample Meal 4:
1/2c c brown rice (17g carbs, 2g protein, 0fat)
4 oz gr turkey breast (0 carbs, 24g protein, 4.5g fat)
1/2 c italian gr beans (6g carbs, 1g protein, 0 fat)
Total in grams: 23/27/4.5

Sample Meal 5:
1/2 c tuna (0 carbs, 26g protein, 1g fat)
9 almonds (2g carbs, 2g protein, 4.5g fat)
1 small banana (23g carbs, 1g protein, 0 fat)
Total in grams: 25/29/5.5

Sample Meal 6:
Green leaf lettuce (unlimited portion)
1 lg tomato (8g carbs, 2g protein, 0fat)
1/2 c cucumber (2g carbs, 0protein, 0fat)
1 c broccoli (12g carbs, 4g protein, 0 fat)
4 oz lean beef or turkey breast (0 carbs, 24g protein, 4.5g fat)
Total in grams: 22/30/4.5


My questions are:
1. Do my foods and the portions there of look about right for a clean 40/40/20 diet?

2. Are there any other "clean" foods I should add to my diet - I was trying to avoid dairy products because of the sugar or anything processed (i.e. cheese).

3. If I workout when I first wake up in the morning, and I have to have something to eat both pre-workout (to give me the strength I need to get through it) and then post-workout for glycogen recovery, what foods are best for this- I was thinking because I am eating in such a short period of time (i.e. directly before and directly after) that I should just eat one single meal and split it up so that I am having carbs directly before the workout (such as oatmeal), and then protein right when I am done (i.e. whey protein shake). Let me know if this sounds right!

Thanks for your help.

 

[theleip]

Thanks for the responses. I agree, it is low, but I wasn't keeping track of it when I was cutting and didn't realize how low it actually got. I didn't want to increase too quickly, but gradually. So, for the last week I had added 250 calories per day to my diet. Weighing myself after one week, I have gained 1 lb.

This is the smart way to go, if you have been eating that under. You do need to increase your calories slowly, but do increase them. If you know what your bodies maintenance should be then work your way up to that number slowly, stay there and then head back down again in a healthy deficit. I also would personally increase them more on a weekly level by 100 more so than daily. To much to fast and you might see some quick regains, and frustrate your efforts.

BigStew- I mentioned it above, though shortly after that posting that sample regimen was modified to go by grams vs calories, and to count all that are in all foods instead of lumping foods into one food group (i.e. oatmeal has both protein AND carbs in it so can't be lumped into just the carbs group). In any event here is my new nutrition plan, how does this look (I know the 1250 is low, I can increase that since it has been one week I thought maybe go up another 250 cal/day). I am using a 40/40/20 ratio and calculated it out at 25g/carbs, 25g/protein, 5g/fat permeal as what would be needed. I tried to hit those numbers as best I could:

The ratios are important, however if cutting is your ultimate goal watch the late night fruit or complex carb intake in general. They are energy sources and nightime (unless you lift at night of course) is not the time for heavy energy sources. Focus more on a higher protein/fat source at night. This serves two purposes in that one, the fat slows the protein digestions and makes for some muscle saving during sleep and two make you less likely to store in fat from carbs due to not using them as a energy source. Now of course this could happen on a moderate level or not happen at all, but its a way to optimize your program.The meal plan itself looks pretty good in terms of clean though.

1. Do my foods and the portions there of look about right for a clean 40/40/20 diet?

Your choices look pretty good overall, but do think about what I said earlier about your later at night choices.

2. Are there any other "clean" foods I should add to my diet - I was trying to avoid dairy products because of the sugar or anything processed (i.e. cheese).

If you aren't getting any dairy or cheese make sure you are taking a calcium supp, it is very important for women. I take one AND I get dairy and cheese. If you get Caltrate chews munch on them post workout as they even have a little dextrose and maltodextrin in them

3.

If I workout when I first wake up in the morning, and I have to have something to eat both pre-workout (to give me the strength I need to get through it) and then post-workout for glycogen recovery, what foods are best for this- I was thinking because I am eating in such a short period of time (i.e. directly before and directly after) that I should just eat one single meal and split it up so that I am having carbs directly before the workout (such as oatmeal), and then protein right when I am done (i.e. whey protein shake). Let me know if this sounds right!

These are your two most important meals. When doing cardio of course there is not a need to focus on post workout recovery so you can span that time as needed. For lifting however you want a good hour before to digest the food AT LEAST. If time is an issue, do the best you can. If you have to eat quick before your lifting and then eat after I would siggest something along these lines.

Pre-lifting-Small serving of protein shake/smoothie with oats and fruit. This will serve your pre-lifting fine as being a liquid it will digest into your system faster, the simple sugar of the fruit should last through your workout since it will be so quick and if not there is a little oats there to back you up.

Post lifting-Larger serving of Whole meal with protein and mixed with complex/high glycemic sugar carb.What this will do is the simple carb will quickly replenish your glycogen stores, but the whole food protein and complex carbs will not leave you so hungry and will work on a longer repair operation to your muscles.