rough draft for new cycle

[caladin]

Get-Big Meal Plan for Workout Days

Meal 1
• 3 whole eggs
• 1 cup skim milk
• 1 cup cooked oatmeal (prepare with water only and Cinnamon)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins
• 1/2 cup mixed frozen berries

Meal 2
• 6 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1 apple
• 1 banana

Meal 3
• 6 ounces tuna (cooked weight) "39 Protien"
• 1 potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil

to cook them
• 1 ounce peanuts
• 1 cup strawberries
• 1 cup orange juice with pulp

Meal 4—Immediately post-workout
• 2 scoop Protein
• Malto and Dextro Blend (1/2 cup each) "80 Grams Carbs"
• 4 ounces grape juice

Meal 5—90 minutes post-workout
• 2 scoop Protein
• Malto and Dextro Blend (1/2 cup each) "80 Grams Carbs"
• 4 ounces grape juice

Meal 6
• 1 cups plain yogurt
• 1/2 cup raisins
• 1 ounce peanuts
• 1 cup of fruit

[GBAGH]

I think that you have too much sugar in your diet. Instead of adding malto/dextro powder to your shakes try dropping a cup of dry oatmeal in there instead. Its a little gritty but its much better for you.

[caladin]

.8-1.0 g/kg of a 50/50 blend of dextrose and maltodextrin

0.4-0.6 g/kg of hydrolyzed whey protein

(a minimum of 50% hydrolyzed whey)

5 grams of glutamine

5 grams of creatine monohydrate.


Because of decreased gastric emptying during moderate to high intensity exercise, it has been hypothesized that during exercise supplements should be kept to a solution of 10% concentration or less (Anataraman et al. 1995). This means that during exercise a supplement will need to be mixed in 1-2 liters of water. That is a lot of fluid to drink during a 45-60 minute workout. If it is a little more concentrated, the results will probably not be affected much, so you need to see what is going to work for you.