Lifting meal plan: Oats and Greek Yogurt + 10 eggs... wtf
 

My personal trainer gave me a meal plan (No I'm not huge or buff - this isn't a subtle brag thread)

First meal of the day is 1 cup oats + with greek yogurt (only enough to make it soft.. not too much) and 10 eggs (8 egg white + 2 yolks)


then theres 6 more meals that are essentially 8oz chicken breast + 1 cup rice


4500 calories a day


How the hell can I get all that down?

It will go down easily once you've done it a few times.

What are your stats? Height, weight, BF %?

6 meals all with 1 cup of rice? Can you post up the diet he gave you along with the goals you are trying to meet?

thats what i tell my woman

How big are you and what are you trying to achieve? Reason I ask is because 4500 calories seems like a LOT!

Phil you try yet the muscle pahrm bars or fortifx?

fish n rice cakes

I stick with Quest bars as my on-the-go protein bar. Those other bars have a lot of carbs/fat/cholestrol in them

Meal #1: As soon as you wake up: Eggs - 10 egg whites, 2 yolks, Oats - 1 cup, Greek yogurt

Meal #2: Beef or Chicken - 8 oz, White Rice - 1 cup

Meal #3: Chicken - 8 oz, Potato - 10 oz

Meal #4: Beef or Chicken - 8 oz, White Rice - 1 cup

Meal #5: Chicken - 8 oz, White Rice - 1 cup, Veggies - 1 cup

Meal #6: Beef or Chicken - 8 oz, Potato - 10 oz

Meal #7: Last meal before bed Eggs: - 10 egg whites, 4 yolks Greek yogurt

Stats 5'9- 150lb skinnyfat looking to bulk up and then cut

In my best shape I was 170 and then I got really lazy... Looking to get fit again


Workout for today if you're curious

Chest
Warm up
4 sets of incline db press 10 reps super set with
4 sets of incline db fly 10 reps
4 sets of cable crossovers 15 reps
4 sets of incline cable flys 10 reps

Calves
4 sets of standing calf raises 20 reps
4 sets of bb across the lap calf raises 20 reps
4 sets of single db standing calf raises 15 reps per leg
Sent from my iPad


all sets are for 10 reps
Also wants me to drink a galon of water a day


I also thought 4500 calories was extremely high, but he's not a random trainer I found so I decided to give him a try. I did a lot of research on trainers and was able to confirm he is training a lot of guys that compete. I'm not going to be on gear though, so we'll see

That diet will get you fat...straight up. Youre 150lbs you DO NOT need that much. Honestly fire your personal trainer. Your workout it terrible too btw...this is not a reflection of you but rather your trainer.

God, there is no way in hell I could ever get that much food down in a week of eating - I get in shit all the time because I don't eat enough - the first meal alone, on your list, would do me in - wow! That's a lot of damn eggs!! :Oh crap

fire your trainer.

asap.

:1orglaugh

crap, beat me to it!

yes, fire that trainer. what a freakshow of a meal plan.

just eat the 4 food groups, stop eating junk/processed food, control your calories. hardest part, stick to it. thats all the diet advice you need.

good luck. :)

I don't face palm much...but when I do...its in fitness and nutrition threads :1orglaugh

OP, you can probably start gaining on 2800-3000 calories, progressively increase 50 cals a week.

Your "Trainer" if I can even consider him that, is shocking your body with 4500 cals. You will without a doubt get fat. Youll then work twice as hard burn the fat gain off after the fact, while probably losing muscle tissue along the way (catabolism) I take it youre an extremely skinny guy, ectomorph? Which is why he figured let me have this kid eat 4.5k cals.

Along with the progressive increase in cal and proper training you should get to your goal in no time considering you have been in the 170's before. If you want to hire a new trainer AKA me...let me know :1orglaugh

I thought it was extremely high, but then how come he's so highly recommended by people who compete

Maybe it's because that many calories would work for someone who is on gear, and he should have adjusted that meal plan for someone who isnt on gear?

You have skype?

do everything Phil tells you to do and you'll make solid proper gains.

He did it probably because it was easy to send you a cookie cutter workout and make a quick buck. You will GAIN weight, but a lot of it will be fat.

There is no method or madness to any of the meals, the timing of them, or what they are comprised of. The only meals that I see as "decent" are the morning and night where he threw some fats in to help slow your food digestion.

That amount of cals is for someone whose on gear and has 30+ lbs of muscle on you. People who compete are on gear...hence why you got a "bro" diet from someone who's trying to take advantage of you. Get your money back if you can.

And save money for personal trainer :thumbsup

I was kind of hoping you would say the first and last meal were the absurd ones... haha...

How the fuck can people eat this.. I'm halfway through my eggs after having that greek yogurt and I'm already stuffed

Also - is it even possible to eat that much for 150lb person? 8oz is 240g right? That is a BIG portion of steak/meat (at least by European standards). And how many of those you have there, lol... Not to mention everything else.
You would be vomiting it out before you could eat all that... Ok, maybe not so, but wow...

sweeeet! im going to try it!

Honestly you wont be able to...I'm +40lbs of muscle at single digit BF and I don't eat that much carbs nor would I ever want to

there's not even 1 single serving of vegetable or fruit in that plan!

wow.

Choopa train meeeeeeee

Its a bro-diet..potatoes are from the ground...so it must be a vegetable :1orglaugh

Ill post up my cookie cutter for ya...this is what I follow for the most part and have posted several times in the past. I wouldnt charge ya I was just kidding around.

Meal 1:
1.5 scoops protein (Mixed in water) or 10oz liquid whites - YES LIQUID you can drink these!
1cup oatmeal OR 4 slices Ezekiel bread OR 1.25 cups rice
¼ cup berries (black/blue/rasp) (OPTIONAL)
2 Fish oil caps

Meal 2:
8 oz Steak
1 cup green veggies
Digestive Enzymes

Meal 3:
6-8oz Chicken or tukey or tilapia
1 cup jasmine rice or 8 oz yam

Meal 4:
8 oz chicken, turkey, or tilapia
1 cup green veggies

Meal 5:
1-1.5 hr before workout
6 oz Chicken or 6 oz tilapia
8oz sweet potato OR 1 cup jasmine Rice (10oz or 1.25c on legs and chest day)

TRAIN AS INTENSE AS POSSIBLE-- intraworkout (during) 1 scoop Karbolyn (50G Carbs)

Meal 6
:Immediately POST WORKOUT::
1.5 scoops Protein
1 scoops KARBOLYN

1 HOUR LATER

Meal 7:
10oz liquid whites or 8 oz tilapia
1 cup any green veggie
2 fish oil caps + 1 serving natural PB

If still awake::: another meal is okay must be 6oz tilapia OR can of tuna (plain)

SLEEP

NOTES:
-Fluids - Have at least 1 gallons of water per day (count the Green Tea as water). Stay away from fruit juice. Keep the sugars low to zero.
-Splenda, truvia, mustard, hot sauce, sugar free ketchup, and seasonings are all okay. Look into Walden Farms, they make calorie free dressings and things to put on your chicken/turkey
-CHEAT MEAL—1-2 cheat MEALS per week


Keep in mind youll need to tweak things...but the composition of each meal proteins/fats/carb macros are all on point for staying lean while putting on mass.

For the second line of Meal 1, is that in addition to the stuff on line 1, or can 1.5 scoops protein be the entire meal?

Line one is 1.5 scoops of protein OR 10oz of egg whites...pick one
Line two is 1 cup of oats OR 4 slices of ezekeil bread....pick one
Choose one thing from each line and that is your meal

And yes a meal plan SHOULD be tailored to the individual...thats why you should get your money back ASAP because that diet fits someone that is not YOU. My diet fits me and will work for you to gain weight as it works for me to maintain.

You can scale the portions down while keeping the protein/fat/carb rations the same if you feel as if its TOO much...

Lol why would any trainer pick white rice over brown rice. Unless you are a young Michael Phelps this diet plan is a disaster.

Brown isnt all its cracked up to be. Basmatti rice is white rice and has a much lower GI index than brown. It's the only rice I eat

I missed one of your previous questions.... Ectomorph that loos pregnant :1orglaugh


How much do you weigh? Theoretically couldn't I just use your template and eat that until I hit your weight and then It would maintain? (assuming same level of physical activity)

Meal #1: As soon as you wake up: Eggs - 10 egg whites, 2 yolks, Oats - 1 cup, Greek yogurt

insulin spike

Meal #2: Beef or Chicken - 8 oz, White Rice - 1 cup

insulin spike

Meal #3: Chicken - 8 oz, Potato - 10 oz

insulin spike

Meal #4: Beef or Chicken - 8 oz, White Rice - 1 cup

insulin spike

Meal #5: Chicken - 8 oz, White Rice - 1 cup, Veggies - 1 cup

insulin spike

Meal #6: Beef or Chicken - 8 oz, Potato - 10 oz

insulin spike

Meal #7: Last meal before bed Eggs: - 10 egg whites, 4 yolks Greek yogurt

that's a lot of eggs in a day and I buy my eggs by the crate...


If your goal is diabetes and throwing up a lot from over eating every day I say go with that. That is more protein than any human should ever eat, and impossible to absorb that much in a day, i don't care who you are. Your trainer is a moron..

Im 5'7 in in the 180's. Eh yes and no. I started off super skinny at 120 and have a hard time gaining fat so that within itself tells me that our bodies are much different.

Keto might be a good starting point to get your body fat percentage in check before eating in a caloric surplus to gain muscle.


Glen...his "trainer" trains bodybuilders...they live for the slin spike. We all know BBing is the most unhealthy sport out there..hence why I stopped. Ah what a few years of nutritional research will do to someone. :)

I didn't even make it halfway through the 10 eggs after having 1 cup of oats + greek yogurt.


I hate how when it comes to working out/nutrition everyone has a different idea of what should be done because it leads to a ton of misinformation like my meal plan.

Back to the drawing board :Oh crap

Eggs are a lot easier to drink ala egg whites in the carton (sold in supermarkets), same as a protein shake. Theyre pasturized so theres no chance of getting sick. Mix 10 oz with 2 tablespoons of walden farms calorie free chocolate syrup. It tastes like yohoo.

I dont think this is all that confusing here and there is no conflicting info. Your trainer screwed you, and we are helping you fix it by providing sound advice. My meal plan was custom made for me over the course of 6 months and i've been following it for almost 2 1/2 years now. Its tried and true.

So diet aside, what was wrong with the first workout he posted?

also for the meal plan you posted, do you know how many calories that is?

The fact that you're only doing 1 set of presses on your chest day as well as including calves on the same day for no reason. The calve workout isnt so bad but I'd never do it on an upper body day personally.

You also need to add some volume and variation to your rep ranges. 10 reps gets boring and you'll plateau fast doing the same rep range for each exercise.

I want to say its 3600-3800 cals

I'd tweak the tilapia :2 cents:

Farmed tilapia might not be as bad as the "worst than bacon" press it got, but it can be pretty bad. At least make sure those frozen bags are from US/Canada I've seen farms in Vietnam exporting to the US and it was disgusting conditions.