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Thread: Meal Plan: constructive criticism please

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    Default Meal Plan: constructive criticism please

    Hey, I'm 22yo. i weigh 74.5kg I have been taking BB seriously for about 9months now. Previous to this i lost roughly 25kg after being overweight throughout my life.
    I've bulked for about 5-6months (didnt count calories, guesstimated macro's) I then Cut for a month(counted calories)

    So i need some constructive criticism on my bulking meal plan.
    I need to know if i'm counting correctly. If something looks wrong etc.
    Its a base plan which i'll work off, Obviously it'll change to how my body reacts. I was on 3200 but i wasn't putting on enough weight.


    thanks.
    Last edited by Alexd; 09-02-2012 at 10:31 AM. Reason: Also I'm 180cm tall. if that matters





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    I think you would need some more protien. I generally only count the protien that comes directly from this like meat, eggs, dairy, protien powder ect.... I',e found including protien that comes indirectly from other sources to be ineffective.


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    How much do you squat?


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    Quote Originally Posted by lostsk8 View Post
    I think you would need some more protien. I generally only count the protien that comes directly from this like meat, eggs, dairy, protien powder ect.... I',e found including protien that comes indirectly from other sources to be ineffective.
    What?? No. Count protein from all sources.


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    What signals muscle synthesis is the total luicine count of a meal. Some one your weight would need about 3 grams per meal from about 5 meals a day. The protien sources I listed are all high in luicine however other foods typically have low amounts of ,uicine per gram of protien. Consequently I wouldn't count the protien that come from rice which is a fair amount of your protien intake. Although nuts combined with rice does create a complete protien profile the luicine content is still low.


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    http://www.abcbodybuilding.com/prote..._frequency.pdf

    I base my bulking diets on the info in the above article. I've found it to be good at putting on lean mass plus the fewer meals per day make it easier to follow.


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    Quote Originally Posted by lostsk8 View Post
    I think you would need some more protien. I generally only count the protien that comes directly from this like meat, eggs, dairy, protien powder ect.... I',e found including protien that comes indirectly from other sources to be ineffective.
    lol what...

    next thing... only 50g protein every 2 hours 6 meals a day...

    protein is protein.. doesnt matter where it comes from its protein!
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    Quote Originally Posted by buddy View Post
    lol what...

    next thing... only 50g protein every 2 hours 6 meals a day...

    protein is protein.. doesnt matter where it comes from its protein!
    That is simply not true. The luicine content as well as the protien profile have both been shown to significant impact the rate of muscle synthesis post meal.


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    Quote Originally Posted by lostsk8 View Post
    That is simply not true. The luicine content as well as the protien profile have both been shown to significant impact the rate of muscle synthesis post meal.
    Calling MaxBrenner in here.

    Hes the only one i trust with nutrition lol
    Player is the hero Ausbb deserves, but not the one it needs right now. So we'll hunt him, because he can take it. Because he's not a hero. He's a single guardian, a watchful protector.


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    You can trust an individual or peer reviewed journal articles....


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