Hey, there FF!! Long time, no speak. (grin)
I have to say that you got some really solid advice, there, from sven33 and texasguy. It always helps to get good advice from different people. We all tend to put our own spin on things and explain things differently.
Using the Metabolism Repair Plan as a starting point, I’d like to change a couple of the numbers and add some things in since you’re bulking.
Let me ask you a question. What time do you get up and what time do you go to bed? I’d actually like to add in another meal if it works out that way.
For purposes of our calculations, I’d arbitrarily like to use 150 pounds, even though that’s your goal and not your current body weight.
Protein Requirements = 150g per day
Per-Meal Protein Requirements (5 meals) = 30g per meal
Per-Meal Protein Requirements (6 meals) = 25g per meal
Fat Requirements = 150 pounds x 0.5g of fat = 75g of fat per day
Olive Oil Requirement = 1.5 tablespoons (21g)
Flaxseed Oil Requirement = 1.5 tablespoons (21g)
PWO Nutrition = 75g of starchy carbs
I do have to say, looking over your plan, that it’s obvious you did your homework. Very nicely done, FF!!!
The P+F and P+C structure is perfect. Meal timing (every 3 hours) is spot on. You’ve got your olive oil and flaxseed oil. You’ve got a different protein source at every meal. You’ve got PWO nutrition with starchy carbs. The one LITTLE thing I see (sorry, I can’t help myself (grin)) is that I like to see 3 different fruits.
You’ve also got your broccoli and your beans in. Since you’re bulking, I’d like for you to have 1 cup instead of 1/2 cup as your servng size.
Re your confusion at your 7:30 meal, start with the amount of protein you need. If you upgrade to 6 meals, you’d need 25g of protein. To find out how much you need to hit your numbers, you’d go to www.nutritiondata.com or www.fitday.com. A large egg white is good for 4g of protein. A large egg is 6g of protein, 5g of fat.
If you were just having eggs, that would work out to 5 egg whites (20g of protein) and 1 whole egg (6g of protein and 5g of fat). If you’re having a protein shake with that, it would depend on the numbers, but you’d have maybe half a protein shake and half the number of eggs. You have to play with the numbers a little bit.
And actually, with the timing and structure and food choices squared away, you’re ready for the next phase, which is to look up the AMOUNTS you need to eat at each meal.
basically I don’t know wether to repeat the same food setup as schedule 1 but switch of course the p+c and p+f’s up accordingly or to setup the recipes differently , cuz honestly im not picky ill eat the same shit over and over as long as i get results i want!
The structure and numbers are important as far as getting the results you want. Variety is important for HEALTH. Go ahead and make 3 or 4 different days’ menus/plans for yourself and try to make your food choices as different as possible.
MMA workouts are pretty demanding. If your workout approaches 1 hour, you need PWO nutrition. It’s all the more important because you are bulking.
Speaking of bulking, go ahead and put amounts and numbers to your plan and track what you’re eating. We’ll be going up 250 calories (about 60g of carbs) on any week you don’t gain scale weight.
One of the things you told me is that it might be difficult to prepare some of this stuff at work. Why don’t you do some bulk cooking one day a week. Cook your chicken for the whole week and divide it up into little containers. You could make a pot of chili with 7 servings of meat and 7 servings of beans. Cook a bunch of shrimp. Make an egg souffle instead of individual omelets. I’m sure Chef Lisa Marie has a recipe on her thread.
Once food is prepared in advance, all you have to do is grab the meals you need as you’re running out the door in the morning. You might need a cooler if you don’t have a fridge where you work.
Once again, that was a very nice job, FF, right out of the starting gate!!!