Can a diet expert help me out here?

[jojo77]

Would one of you guys be kind enough to give me a rough meal plan for a 140lb guy with a small frame? I would like to gain a little more muscle but cut down a little around the midsection. I'm educated enough to know most of the stuff not to eat but I still can't seem to lose these last couple inches. I don't want to have to eat 6 meals so can someone devise a meal plan for 3-4 meals with protein drinks? To make it easier here is the times I eat. Just fill in the blanks.

Morning -
Lunch -
before workout -
after workout -
dinner -
late night -

 

[Him1]

Bro, you gotta have a little more dedication that that. Anyone can tell a guy exactly what foods to eat, but, you're the only one who knows what food you like. I'll give you a good outline. High protein(muscle building sparing), moderate carbs(less water retention, fat loss), moderate fat(mostly from efa's...supports healthy hormone levels).

If you wanna gain muscle, you'll need to eat AT LEASt BWx15(really more... but you said you wanted to potentially drop a little fat).So, we have 140x15=2100 cal's. I would go w/ app 40P 30C 30F. 195 grams Protein/Day, 150 Carbs/day and 60-70g Fat/day. From that, you need to fill in your own blanks.

 

[jojo77]

Bro, you gotta have a little more dedication that that. Anyone can tell a guy exactly what foods to eat, but, you're the only one who knows what food you like. I'll give you a good outline. High protein(muscle building sparing), moderate carbs(less water retention, fat loss), moderate fat(mostly from efa's...supports healthy hormone levels).

If you wanna gain muscle, you'll need to eat AT LEASt BWx15(really more... but you said you wanted to potentially drop a little fat).So, we have 140x15=2100 cal's. I would go w/ app 40P 30C 30F. 195 grams Protein/Day, 150 Carbs/day and 60-70g Fat/day. From that, you need to fill in your own blanks.

thanks Him1, I think I got the protein part down but what's a good source of carb to eat besides oatmeal (which I eat 2 packs of every morning)? Can I eat rice? I'm asian so I gotta have my rice.

 

[Babyfaced Assassin]

i'm a 140lbs and this is my diet, maybe it will help u:

1. Oat Meal (50g)
Protein Shake or Egg Whites

2. Chicken breast
low fat may0
sweet potato

3. Salmon (grilled)
salad leaf/green veggies


4. Protein Shake with Efas and Natty PB or if im feeling a bit low i'll have oatmeal and egg whites


5. Post Workout shake

6. Low fat protein (chicken/fish/egg whites/protein shake)
oatmeal/sweetpotato/pasta
veggies


on non training days meal 5 is protein+healty fats and meal 6 is some miceller protein

totals

cals:

around 2200

protein around 200g
carbs around 200g
fats around 60g

all approximates.. im sure if u do the math it don't add up exact but it's around there

 

[jojo77]

thanks BFA, what do you eat your oatmeal with? I usually mix a plain pack with a flavor pack (strawberry cream, etc).

Also, what are some other good carbs besides oatmeal and sweet potatoe?

 

[OfimNedu]

That's not bad. Not knowing your body composition you could probably add much more carbs in there, even with a higher gi index. I'd also bump the calories up to 3,000 simply by adding in about two more meals.

Other good sources of carbs are pasta, whole wheat bread, cream of wheat, bran cereal, brown rice.

 

[Babyfaced Assassin]

thanks BFA, what do you eat your oatmeal with? I usually mix a plain pack with a flavor pack (strawberry cream, etc).

Also, what are some other good carbs besides oatmeal and sweet potatoe?

I use steel cut oats or jumbo organic oats if in a rush
none of that packet stuff mate it's full of sugar and it's high GI cos they process it a bit.

Anyway i mix mine with splenda and cinnamon

Other good carbs apart from oats and sweet taters are:

Yams
Chick Peas/Kdney beans... all beans in other words
green Veggies
Barley
Wholewheat pasta/brown basmati rice
Rye/Pumpernickel Bread
Quinoa

 

[jojo77]

so rye bread is better than whole wheat bread?

 

[Babyfaced Assassin]

yes it has a lower GI, usually doesnt have all those hydrogenated fats and im thinking maybe it doesnt have the estrogen that wheat has