T Nation

Nutrition Plan with BCAA's Between Meals?


#1

Hi,

the last couple of months i've read many articles from layne norton and listened to his radio interviews and etc... and i tried te incorperate his principles in my diet plan.

my stats are
age: 22j
height: 5'3.4"
weight: 136.4 lbs

Currently i'm eating 6 meals a day
- on training days: 2919 kcal, 183g protein, 108g fat, 306g carbs
- on off days: 2639 kcal, 180g protein, 103g fat, 251 carbs

In my adjusted plan i'm gonna eat 5 meals a day like layne advises with bcaa's + carbs in between meals

-on training days --> 2924 kcal, 177 prot, 73 fat, 394 carbs

7u00: Meal 1: skim milk, whey, oats, banana, kiwi: 535 kcal, 30 prot, 5 fat, 91 carbs

10u10: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs

12u10: Meal 2: tuna, mayo, egg, vegies, fish oil caps, appel: 435 kcal, 30 prot, 28 fat, 16 carbs

15u35: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs

17u45: Meal 3: vegies, whole wheat bread, pork skim ham: 534kcal, 30 prot, 10 fat, 82 carbs

19u15: 5g Bcaaâ??s and liquid carbs pre and during workout: 240kcal, 5 prot, 0 fat, 55 carbs

20u30: Meal 4 post workout: skim milk, maltodextrine, whey + 5 bcaaâ??s: 420kcal, 34 prot, 6 fat, 60 carbs

21u45: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs

23u30: Meal 5: cashewnuts, cottage cheese: 370 kcal, 27 prot, 20 fat, 21 carbs

-on off days --> 2564 kcal, 179 prot, 70 fat, 308 carbs

7u00: Meal 1: skim milk, whey, oats, banana, kiwi: 535 kcal, 30 prot, 5 fat, 91 carbs

10u10: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs

12u10: Meal 2: tuna, mayo, egg, vegies, fish oil caps, appel: 435 kcal, 30 prot, 28 fat, 16 carbs

14u35: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs

17u45: Meal 3: vegies, whole wheat bread, pork skim ham: 534kcal, 30 prot, 10 fat, 82 carbs

19u15: 5g Bcaa and lays baked 110 kcal, 7 prot, 1.33 fat, 23 carbs

20u30: Meal 4: skim milk, whey + 5 bcaaâ??s: 150kcal, 29 prot, 1 fat, 6 carbs

21u45: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs

23u30: Meal 5: cashewnuts, cottage cheese: 370 kcal, 27 prot, 20 fat, 21 carbs

i hope you guys can stear me in the right direction. I'm very dedicated with my training and nutrition. I hope the extra bcaa's can help me.

sorry for my bad english, i'm from begium so its not my motherlanguage


#2

is the amount of bcaa's bewteen meals high enough to stimulate protein synthesis ?

the same with the amount of protein in my meals? I find that i take a lot off protein for my weight, but if it's necesarry to take more to get enough leucine , i'm willing do that


#3

What is this? At 136 you don't need a "nutrition plan" and you don't need to count any calories. Eat a ton and train hard. Stop over-analyzing and stick to the basics.


#4

i'm eating clean and solid for the last 2 years

same with training

maybe i'm not the most gifted guy, but i do my best

and i'm 136 but i'm short to :d