Hello,
I would like to have someone assist me on a meal plan. I am 320 lbs, 42 years old, 6'2....

I want to lose bodyfat and build lean muscle, and a beginner at this. I would like for you to incorporate a beginning supplemental plan also using Beverly International products to achieve my goals.

Thanks so much!

PS I have read the article on EZ Dieting and will try the following below at 12 calories / bodyweight for muscle gain with a slow metabolism. Therefore, if you have ideas on a meal plan, I will deeply appreciate it!

Daily Calories needed: 3840
Protein @ 50% 480g/day
Carbs @ 20% 192g/day
Fat @ 30% 128g/day

Thanks for your time!

Just to be clear, alot of the newsletters I read contains meal plans for someone less than 200 lbs....

Any help would be appreciated!

Thanks again

Are you currently in a weight training program? What is your experience with weight training? Beginner or first time, etc.?

Slowed metabolism, I think 3840 cals is going to be too much for starters and I don't recommend the marcos of 50:20:30 with that amount of calories.

Tell us what you are doing in the area of weight resistance/cardio training, your experience and we can go from there.

For example, a person 320 lifting since college just wanting to cut up a bit will be completely different than a beginner and not currently training.

Frank,
Thanks for writing....my experience was that I retired out of the military in 2003 and since then, I lifted heavy for awhile, used to be on a diet that Jeremiah had set up, moved and lost the meal plans and simply got a job that I do a lot of desk work and got lazy.....just started going back to the gym since last week and would like to get back on a regimen to at least get down to 260 lbs, then, look at competing in the over 40 division. When I was training, I used to train for 6 years.

Will need a overhaul as I got out of the training routing considerably and got fat and lazy to say the least!

Right now, cardio is terrible but attitude is focused......Would like to see what you have to offer...

Thanks

All right! I'll work on something.

Thanks Frank....you're right, I was looking at my plan and with the 50%, 30%, 20%.....@ 3840 daily calories would mean that I would have to eat 80g of protein a meal at 6 meals per day....I guess that would equal to 2 chicken breast???

Anyways, thanks for your help....please include the supplements from Beverly

PS Does Beverly still have the Ms Power paks for my wife?

Frank,
How about if I drop to 3200 calories, on the 50:20:30? Or should I change the ratio.

My bodytype is a Meso/Endo

Thoughts anyone? As I said, I am a sedentary person who just returned to training again.


Thanks

You're a big body. Figure what you are eating at this point. A good guide would be posting on here. I tend to believe you were about 3500 to 4000.

I say start at the 3200 mark but the ratios being 40P:40C:20F

Add some cardio, at least 20 min warm up of just a walk on slight incline of 5 degrees. The last 5 mins, crank it up a bit to 3.7 to 4.0 mph. This will get you a good warm up.

If you've been lifting more than 6 months at this point, add a higher intensity cardio for 10 to 15 minutes after a workout 3X a week.

If you need help figuring the diet, I'll jump in, but if you don't and can manage those ratios, do this for 2 weeks. I'd like to know how you're feeling as far as hunger goes.

Your metabolism may be real slow and I don't want to knock you way out of whack with too much food.

I can evaluate after two weeks, but my idea would be to have you on 30P:40C:30F by adding Flaxseed oil and whipping cream to shakes. No shakes or supplements at this time.

5 reg meals, 6th if necessary.

If this is in your budget, I would say:

2 UMP
1 Ultra 40
1 Mass Aminos
1 Creatine Select

If you can add more

2 Lean Out
1 GH Factor

This would be my starting line up

quote:

No shakes or supplements at this time.

I say this because of the need to fill and begin to utilize whole food and the system to process it.

40:40:20 because you get enough protein and not lowering carbs to such a point where you would become sugarcraved. There's time to move things around to see what affects you the best, what holds you stable and where you can feel energetic.

Carbs to be use will be complex and fruits are to be eaten with or immediately after the meal. You need all, fruits, complex carbs and vegetables.

There's a master list of food subtitutions and I'll have to look for it or someone can post that. The basic diet I'll come up with is starting foods and food subs should be done. Measure foods for better control.

The next move by going 30:40:30, there will still be enough protein in the diet to make all the muscle recovery and repairs needed. The added fats are to help your system utilize fatty acids and begin transporting, yet enough carbs to keep your energy level high.

Begin to alter with cheat foods and meals, progress slows because your meals may make you bloated, over relaxed and the possible disregard for working out.

Frank,
I appreciate your feedback.....do you have any suggestions as to a diet to meet the macros of 40P:40C:20F to start with?

Sorry for the delay in posting as I had to travel for my job.

Thanks again in advance

Sorry to keep posting the same thing, but are there any suggestions for a diet with the macros provided? As far as food types, I am not picky and I am motivated to start and will be hard core as I am sick and tired of being sick and tired

I miss the days when Beverly had staff that would set up meal plans and measure your bf.....I guess this is what the forum is for now? It has been a couple of years since I have visited with Sandy and Roger.....it is good to be back here!

Thanks in advance for any help from the Gurus

It's been a pretty busy 2 weeks, too. Start at 7AM an don't finish until 1 or 2 AM.

I'll see if I can get something done in a few...Got it. Just need to break it down to meals.

Do you eat out or will you have access to "home cooked" meals?

This message has been edited. Last edited by: Frank,

Hello Frank,
Due to the seriousness that I will be putting into this program, I will be cooking all my foods and when I travel, I will have all the tools to cook my food and or pack it with me. I have a neat little refrigerator that I keep in my car that I picked up at the truck stop and a neat nuwave cooker that cooks better than a microwave.

Plus, with you putting all the time in your busy schedule for us in this forum, I will make sure that your efforts will not go to waste!

Thanks for your time!

As far as working out, I am a member of Life Fitness, and they are located at every point of my travels.

Thanks to Beverly and their products, it also makes it easy to get all of my required macros!

quote:

Originally posted by Kamaaina:
Sorry to keep posting the same thing, but are there any suggestions for a diet with the macros provided? As far as food types, I am not picky and I am motivated to start and will be hard core as I am sick and tired of being sick and tired

I miss the days when Beverly had staff that would set up meal plans and measure your bf.....I guess this is what the forum is for now? It has been a couple of years since I have visited with Sandy and Roger.....it is good to be back here!

Thanks in advance for any help from the Gurus

Kamaaina, for a diet consisting of 40/40/20, you are gonna have to go with fibrous, lower gi carbohydrate sources, lean protein sources and healthfull fats:

Carb Selection - Oatmeal, Brown Rice, Sweet potato, Grapefruit, Red/White Potato

Protein Selection - Eggs, Tuna, Lean Beef, Chicken Breast, Lean Fish

Fats - You will have to pay attention to help keep fats minimal as they only contribute 20% that is not much. Stick to whatever is in your egg yolks, beef, add in Olive or Flax Oil when necessary....

I did not exactly weigh out your exact macros, but your diet should look something like this:

#1 - 2 whole Eggs, 5 Egg Whites, 1.5 cups Oatmeal (measured Dry)

#2 - 6 oz. Tuna, 2 cups cooked Brown Rice, 2 cups green salad w/ 1 tbsp Olive oil, 1 tbsp Vinegar

#3 - 6 oz. Lean Beef, 8 oz. Sweet potato

#4 - (same as meal 2 with same or different protein source)

#5 - 6 oz. Chicken Breast, 8 oz. Red/White Potato, 2 cups green salad w/ 1tbsp Olive Oil, 1 tbsp Vinegar

#6 - 2 cups 1% Cottage Cheese, 2 cups Berries or Cantelope

No Shakes for now at least until 4 weeks into the diet, 2 Lean out with every Meal, 4 Ultra 40 and 4 Mass amino with every meal... for now

Anyways that is "along the lines" of what your diet should look like, adjust the macros accordingly for the 40/40/20 split to 3200 cals. Frank will post one of his own so pick and choose as you will, but keep macros exact is the major issues. Give it a shot!

Chunk....
Thanks for the reply as it is very useful and I will definitely take what all of you give me and go at it hardcore!!!

Vijay,
What about on the days that I work out? I work out Mon, Tues, Thurs, Fri.....Off Wed, Sat-Sun, usually around 7 pm

Therefore, do I change my meals on workout days, i.e. add pre or post workout meals / supps?

Thanks

I'm really curious to see what you've been eating because I feel you may be better off lower cals on days not working out.

CB wrote pretty much my breakdown. Knowing your line of work, workout days, I'll change some things up a bit.

Have the best of both worlds, follow CB's diet on training days and this on off days:

Meal #1
6 egg whites, 1 whole egg 1/2 grapefruit

Meal #2
6 oz beef or chicken, 1 small white potato or apple, 3/4 cup brown rice

Meal #3
1 cup cottage cheese, 1 banana, 6 strawberries

Meal #4
6 oz beef or chicken, 1 sweet potato

Meal #5
6 oz salmon canned or packaged is fine
3/4 cup brown rice

Meal #6
6 eggwhites 10 oz of mixed veggies (buy the frozen to make life easy)

It is a lot of food and you may not lose much. Once you stay on this for 3 weeks, it will change drastically by adding in protein shakes and some other supps.

Let us know if that feels like too much food. It's kind of hard to tell what you're used to eating. Try not to stop a Mickey D's. That is addicting and will cause you to eat there several more times.

This one I have is less cals, so it would be ok for off days. If you'll notice we've tried to break them down to smaller portions in 6 meals. If you feel better saving some and making a 7th, that's ok.

ENJOY and break the iron!

This message has been edited. Last edited by: Frank,

Awesome CB and Frank,
Time to go to work and I will be checking back to let you guys know my progress....Thanks for all the effors you put into my program.

As far as what I was used to eating......well, truthfully, I have been eating too many buffets, particularly, CHINESE and alot of sushi! Being from Hawaii, I guess it was hard to stay away from these type of food!

But at least I am able to tap into my discipline from the military and go high speed low drag!

quote:

Being from Hawaii, I guess it was hard to stay away from these type of food!

That's what I needed to know! It will be easier for the next time to construct a diet more toward your enjoyment. We're talking about simple fatloss, not a contest diet.

Don't forget to add spicies as you like without going too high on the calories.

We're thinking "strict" in your part only for the fact of keeping meals and not eating buffet. When it comes to overeating, I can munch with the big guys!

Keep the dicipline and you'll do well, quickly.