Need a Menu

[humble]

Anyone have a standard bodybuilding menu off the top of your heads.


According to my BMR I need about 4k calories a day.

I have searched but didn't come up with much.

Any help muchly (K) appreciated. Humble

 

[humble]

Wow, don't everyone respond at once.

 

[jenscats5]

Well do you mean:

10am
6 egg whites + 1 whole egg
1 cup oatmeal

12pm
5 oz chicken
1 cup green beans

etc etc??

 

[humble]

Well do you mean:

10am
6 egg whites + 1 whole egg
1 cup oatmeal

12pm
5 oz chicken
1 cup green beans

etc etc??

yes ma'am. I was hoping you would respond, you have alot of great info. Humble

 

[jenscats5]

yes ma'am. I was hoping you would respond, you have alot of great info. Humble

What are your goals?? Cuz what you eat pretty much depends on what you want to accomplish.....

 

[humble]

My goals, basically, to stay lean while putting on mass.

I know that sounds generic, I just need a common daily food schedule for the common body builder who wants to gain mass and do it in a lean way, chicken, tuna, ect...

Thanks again. Humble

 

[jenscats5]

My goals, basically, to stay lean while putting on mass.

I know that sounds generic, I just need a common daily food schedule for the common body builder who wants to gain mass and do it in a lean way, chicken, tuna, ect...

Thanks again. Humble

I use www.fitday.com to track all my foods - cuz I can't eat the same thing every day cuz I get bored very easily.....It's a free site to join & it can be a little bit of a PITA until you get used to it, but I find it really helps to see where you're getting your nutrients from.....


Basically, have Carbs + protein for your 1st meal of the day & after training/cardio (like eggs & oatmeal for breakfast) & a protien + fat before bed (like a shake + ANPB or cottage cheese + nuts)......How you fill in in between is pretty much up to you, since you get so many cals you have a lot of room to play with, just keep it clean -- complex carbs, lean proteins, lots of veggies....

 

[humble]

Sounds great. When you mention eggs, can I just swallow eggs whole, Its quick and makes me think of Rocky Balboa. lol. But truthfully, can I consume raw eggs, it that a norm?

I looked at your profile, jens, you are by far one of the most beautiful body builders I have seen. Humble

 

[jenscats5]

Sounds great. When you mention eggs, can I just swallow eggs whole, Its quick and makes me think of Rocky Balboa. lol. But truthfully, can I consume raw eggs, it that a norm?

I looked at your profile, jens, you are by far one of the most beautiful body builders I have seen. Humble

Well thanks!! *blush*

Can you feel full on liquids?? See, I can't - doesn't fill me up, I prefer to "chew" my food......another consideration is the food poisoning issue - you take a chance on that by drinking raw eggs.....

I hard boil an 18-pack of eggs every few days as I eat 6 eggs daily....I toss out the yolks, but you should be ok consuming 1-2 yolks per day.....

Now if you want to add some protein to say, a shake, I'd buy the carton of pastuerized egg whites simply cuz they are safer.....and you can buy them on sale & freeze them.....

 

[humble]

Well thanks!! *blush*

Can you feel full on liquids?? See, I can't - doesn't fill me up, I prefer to "chew" my food......another consideration is the food poisoning issue - you take a chance on that by drinking raw eggs.....

I hard boil an 18-pack of eggs every few days as I eat 6 eggs daily....I toss out the yolks, but you should be ok consuming 1-2 yolks per day.....

Now if you want to add some protein to say, a shake, I'd buy the carton of pastuerized egg whites simply cuz they are safer.....and you can buy them on sale & freeze them.....

Sounds great. I will grocery shopping tonight, will be buying a few dozen eggs, liquid egg whites, chicken breast, turkey sandwhich meat, canned tuna along with the convienent to-go packages so that I can take to work. 2% milk, hmmmm, what else....... I will see what else I can find.

While not working at the hospital (RN), I am a full-time firefighter, so we cook alot. I am on an uphill battle trying to convert the other part of my crew to cook healthy with me.

Humble

 

[jenscats5]

^^ Ever tried whole wheat pasta?? It's pretty good - especially in a pasta salad (the penne style) with chicken & veggies......Also: brown rice, sweet potatoes, veggies (fresh & frozen), ground turkey breast or burgers.....seafood like tuna or tilapia, 1% fat cottage cheese, nuts (almonds, peanuts, ANPB).....

Good luck with getting the crew to eat right!! That's a challenge right there....

 

[humble]

^^ Ever tried whole wheat pasta?? It's pretty good - especially in a pasta salad (the penne style) with chicken & veggies......Also: brown rice, sweet potatoes, veggies (fresh & frozen), ground turkey breast or burgers.....seafood like tuna or tilapia, 1% fat cottage cheese, nuts (almonds, peanuts, ANPB).....

Good luck with getting the crew to eat right!! That's a challenge right there....

Just added the above items to the grocery list, I love cottage cheese.

I didn't even think of veggies, I had tunnel vision for the meat and protien.

 

[jenscats5]

^^ Ya gotta have da veggies.....

Also, when you have time - check out the Sticky here of Obi's Yummy thread, there are some good recipes in there....and there are some good ones here too: http://www.elitefitness.com/forum/showthread.php?t=364088

 

[humble]

Will do thank you.

 

[humble]

Jens, what to do, what to do.

I boiled 18 eggs yesterday evening, stuck them back into the container and into the frig.

I woke up this morning, went to the frig for some milk, when I opened it :Barf:, I had to shut the frig, grab my family, along with my dogs and run. We ran out the front door, down the street and hid in somebody elses back yard in shear terror of the muck in my frig.

On a serious note, what do you do for that God awful smell, Is it unavodable when eating boiled eggs. I wonder if a zip-lock bag would work?

Scared

 

[jenscats5]

Jens, what to do, what to do.

I boiled 18 eggs yesterday evening, stuck them back into the container and into the frig.

I woke up this morning, went to the frig for some milk, when I opened it :Barf:, I had to shut the frig, grab my family, along with my dogs and run. We ran out the front door, down the street and hid in somebody elses back yard in shear terror of the muck in my frig.

On a serious note, what do you do for that God awful smell, Is it unavodable when eating boiled eggs. I wonder if a zip-lock bag would work?

Scared

Ahhhhhhhhh the smell!!! That wonderful side effect of HB eggs.....

Here's what I do: 1) Keep a small box (opened) of baking soda in the fridge....it helps a little bit and 2) boil your eggs & let them sit on the stove, etc, then after a few hours while still a bit warm peel the shells off & cut in half, discarding the yolks if you won't use them.....put all this mess into & small bag & stick it outside in the trash immediately! Then put the HB egg whites into a plastic container with a solidly-sealing lid - I like to put 6 HB egg whites in a small container, so my meal is pre-portioned already......

 

[humble]

Ahhhhhhhhh the smell!!! That wonderful side effect of HB eggs.....

Here's what I do: 1) Keep a small box (opened) of baking soda in the fridge....it helps a little bit and 2) boil your eggs & let them sit on the stove, etc, then after a few hours while still a bit warm peel the shells off & cut in half, discarding the yolks if you won't use them.....put all this mess into & small bag & stick it outside in the trash immediately! Then put the HB egg whites into a plastic container with a solidly-sealing lid - I like to put 6 HB egg whites in a small container, so my meal is pre-portioned already......

Sounds good, I am also considering destroying this stainless steel frig and burning it.

 

[jenscats5]

Sounds good, I am also considering destroying this stainless steel frig and burning it.

If you don't want it anymore, I'll take it!!