No, it does not. It CAN mean it, but usually it does not. Multi grain means, multiple grains used in the production of the item.

Hey raynor, here are my macros for bulking, dunno if you have a meal plan laying around for that.

using IIFYM calculator, 5'10 172 lbs , male 20, currently training on PRRS 4x times a week. ( http://forum.bodybuilding.com/showthread.php?t=6398381 )

Supplements i've been using; omega3 / multi. Creatine / ON whey.
I saw that you posted about digestive enzymes pills, should i use them?

thank you in advance.

If I'm understanding correctly, you want the proper macros AND a diet plan.

You are burning around 2,000 cals on non-workout days, and approximately 2,500-3,000 cals on workout days (depending on workout duration of either 1 hr or 2 hrs @ 500 cals per hour)

That being said, on workout days, shoot for the correct total cals based on duration of exercise.


Non-workout days will be a static 2,000 cals as seen here:


meal 1

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts


meal 2

Meal 1 Protein shake w/ 1 cup oatmeal + handful of berries
Meal 2 - 1 chicken breast + large green salad + o-oil and vinegar
Meal 3 - 5 oz lean beef (90/10 or better) w/ mixed veggies
Meal 4 - 6 oz chicken breast + 1/2 cup black beans + 1/2 cup green pepper
Meal 5 (assuming this is POST WORKOUT, if not adjust this meal to PWO) - 1 Protein shake + 1 tbsp peanut butter + handful mixed berries
Meal 6 - 1 cup cottage cheese + 1 TSP peanut butter + cinnamon





2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly
Meal 6 - 1 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste



3,000 cals (approx)

Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham
Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef)
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil
Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast
Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste

I would like to lose some fat, while at the same time gain some muscle (over the next year or however long it takes). I am a bit overweight, but not super fat. Im 5'8 and ~190 lbs.

Should I eat super clean (chicken etc....) and be eating a Caloric surplus or deficiency? I have heard mixed answers, and I am not sure which 1 is correct.

Thanks.

my friend just told me avocado oil exists, which i havent heard of before. im reading wiki, and it seems to be high in monounsat fats and also have a very high smoking point 480F+. i havent looked in stores yet for it. if i can find it, is there a reason i shouldnt use that? dunno if it has a disgusting flavour or another reason. the nutrition facts looks very similar to olive oil

here's a link on amazon, which seems expensive:
http://www.amazon.com/La-Tourangelle-Avocado-16-9-Ounce/dp/B006K3RCPC

/edit on amazon it says the smoke point is 375 instead of 480. hmm



This post was edited by carteblanche on Nov 11 2014 10:16pm

In order to lose body fat, you must be at a total caloric deficit. In order to gain muscle, you must have a caloric surplus.

There is no easy way to do both at the same time. There is no efficient manner to do both either.

The solution is as follows:


Run a cutting cycle first, get down to the body fat % you want (assuming you are at least 15% bf or higher)

Then, run a bulking cycle and build muscle with a clean bulking diet until you start noticing fat gains and start backing off.

Avocado Oil is fantastic. It has absolutely no health concerns whatsoever. The only caveat is that it's rather expensive. It does taste good...faintly of avocados (imagine that...lol), and does have a relatively high smoke point (good for pan frying)

Hey raynor what's up I was wondering if you could help me out a bit. Currently I'm in the wildland fire academy. My goals are to lose 30lbs and get to 180lbs. This is where it gets tricky we pt for 1-3 hours a day. Sometimes we run and then we do calisthenics or just run. The days we do both we run like 3 miles and do a lot of push ups and sit ups, we also do pull ups and when I say sit up I mean just Various an exercises. All of our runs involve hills and steep ones. The days we just run we do around 7-8 miles. Also sometimes we go on long runs then we are out in the field hiking around with 35 + lbs all day. Now my question is what can I do on my own time to become a faster and more efficient runner. I have a really hard time staying with the group we run approximately a 8min mile pace while we are on these hills. Also diet wise I'm not too sure how many calories and what numbers my macros should be at. I want to lose weight but I want to maintain strength as much as possible. I went to the gym the other day for
Fun and and 225 for 5 felt really heavy.

Please refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335958561
Improving running endurance and distance


Secondly, what is your height? I see your weight is 210...so assuming you are in the area of 5'10 or so, you are burning around 2,100 cals per day on average with just regular activity. With exercise, you can assume another 500 cals per hour of intense exercise. That being said, on workout days, you'd like to match your calories to the amount of time worked, plus BMR. Example, 2 hours of workout + bmr would be 3,100 cals for the day (on workout days). Then on non-workout days, you would stick to 2,000-2,100 cals, with reduced carbs (around 150g on non-workout days).

Cool thanks so from that link it's kinda what I was thinking do a long distance trail run of course so I can keep hitting hills then either do hill sprints or prowler pushes the next day. Do you think that's a good idea?

I'm actually 5' 9.5.

Ok what you say makes sense I just want to give you a little more information. I recently got a slight tear in the planta fascia of my right foot so im more than likely going to have to drop the academy. I'm going to try it again next year but I want to go in there a straight up monster. How should I balance cardio and lifting? My goals are to drop my 1.5 mile time from 12min to below 9 min. I can do 42 push ups I want to be able to do 70+, I can do 5 pull ups I want to be in the 15+ range. Also I want to be able to do all this while weighing no less than 180lbs. And respectively in the weight room I want my squats to be @ 405 previous max was 365, deads 495 previous max 425 and bench 315 previous max 275. Also on whatever routine I do I want to be able to incorporate power cleans

This is a meal plan a friend wrote for me, I haven't Input the numbers anywhere so I don't exactly what numbers I'll be hitting but I feel for my amount of physical activity I might need more carbs and possibly another meal because I'm use to eating 4x a day


Meal 1: 2 egg whites, 1 full egg/
1 large handful of fresh spinach/
1/2 fresh tomato/
1/4 fresh chopped ginger/
1tbsp Coconut Oil
/1 fresh apple or pear/
32 oz of water

Meal 2: 4oz ground turkey/
2 large handfuls of fresh spinach/
1/2 sweet potato/
1 tbsp Flax Oil /
1 fresh pear or apple/
1 cup of green tea

Post Work Out: 20 grams of Hemp protein / 1 apple / 1/2 cup of dried cranberries


Meal 3: 4 oz salmon
/2 large handfuls of spinach/
1/2 tomato / 2 dill pickle slices/
1 tbsp flax oil/
1 apple/
1 cup of green tea/
32 oz of water



This post was edited by brownside on Nov 16 2014 01:34pm