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Author Topic: Is this a boss meal plan/diet?  (Read 15398 times)

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fast does lie

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Is this a boss meal plan/diet?
« on: September 22, 2012, 11:40:12 pm »
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Eating clean diet is tough because insomnia develops when trying to sleep hungry.  I don't want to take meds b/c it doesn't resolve the problem.  Key is developing a circadian rhythm and keeping it.  I probably need atleast 150g protein a day and some good carbs and fats.

Breafast - 25g whey shake, egg, fruit, or some type of low glycemic carb, or no carb---> less than 300 calories, 25-40g protein

lunch - broccolli chicken/fish/steak, beans ---> 700 calories, 30-50g protein

snack- energy type bars/oatmeal/granola etc 100 kcal

late dinner (9 - 11 pm) - Rice or pastas, steak/meat, milk, beans, tacos, etc. ---> 1500 calories, 50-75g protein

So I will eat the most of my kcal from late dinner, so I can be stuffed and pass out easily to prepare for the long day tomorrow.    :strong:
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33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

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Goal: Maintain 385-405lb squat while cutting down to 165 LB

entropy

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Re: Is this a boss meal plan/diet?
« Reply #1 on: September 23, 2012, 01:29:45 am »
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I don't know if those calories make sense for you without knowing your energy requirements but it seems you're on the right track. Goign to sleep hungry is dumb if you want to sleep well. I sleep hungry often but i'm used to it, and the days I get a later meal makes me sleep much better. Carbs before bed are great for sleep contrary to broscience. The other thing is, you might want to check out intermittent fasting, IF. I use it to get ~2 meals a day, postworkout (AM/PM training) after fasting 16hrs daily and if I have the 2nd one late in the day i'll sleep a lot better.
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adarqui

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Re: Is this a boss meal plan/diet?
« Reply #2 on: September 23, 2012, 09:25:53 am »
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Quote from: hyperdunk1 on September 22, 2012, 11:40:12 pm
Eating clean diet is tough because insomnia develops when trying to sleep hungry.  I don't want to take meds b/c it doesn't resolve the problem.  Key is developing a circadian rhythm and keeping it.  I probably need atleast 150g protein a day and some good carbs and fats.

Breafast - 25g whey shake, egg, fruit, or some type of low glycemic carb, or no carb---> less than 300 calories, 25-40g protein

lunch - broccolli chicken/fish/steak, beans ---> 700 calories, 30-50g protein

snack- energy type bars/oatmeal/granola etc 100 kcal

late dinner (9 - 11 pm) - Rice or pastas, steak/meat, milk, beans, tacos, etc. ---> 1500 calories, 50-75g protein

So I will eat the most of my kcal from late dinner, so I can be stuffed and pass out easily to prepare for the long day tomorrow.    :strong:

looks fine.

for inomnia, try to stay off the computer at least 1 hour before sleeping.. also melatonin can help temporarily and doesnt really give you any dependency.. just use it for ~1 week to help you get into a new rhythm.

pC
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Raptor

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Re: Is this a boss meal plan/diet?
« Reply #3 on: September 23, 2012, 04:56:05 pm »
+1
MELATONIN BEFORE TRAINING?

What, you plan to sleep when you train, or you train when you sleep?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

pelham32

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Re: Is this a boss meal plan/diet?
« Reply #4 on: September 23, 2012, 06:57:35 pm »
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I've never heard of melatonin before training, but I've tried melatonin a fair amount of times and did not like it all. It's like it made me sleepy, but my dreams were just weird and I always woke up groggy like I didn't get any restful sleep. If melatonin doesn't workout for you, maybe try ZMA. The magnesium really relaxes my muscles and I can notice the difference in quality of sleep.
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Raptor

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Re: Is this a boss meal plan/diet?
« Reply #5 on: September 23, 2012, 07:12:20 pm »
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I take ZMA before sleeping and yeah, it seems it does a thing or two. You will dream and you will remember all your dreams as well.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

adarqui

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Re: Is this a boss meal plan/diet?
« Reply #6 on: September 23, 2012, 07:50:53 pm »
+1
lol melatonin before training? do not recommend.. ;]

zma gave me wicked dreams when i used to take it.
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adarqui

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Re: Is this a boss meal plan/diet?
« Reply #7 on: September 24, 2012, 01:27:41 am »
+1
Quote from: hyperdunk1 on September 23, 2012, 08:34:57 pm
http://www.ncbi.nlm.nih.gov/pubmed/22212240

I tried it before, doesn't make you sleepy at all.  It actually made me feel better.

more links that support small melatonin amt before training:

http://www.muscleandfitness.com/nutrition/10-supps-you-never-thought

http://www.livestrong.com/article/164376-how-to-build-muscle-with-melatonin/

http://forum.bodybuilding.com/showthread.php?t=143077393&page=1

It kind of make sense, because I took about 1mg before a league game, and I was a little sleepy before the game, but durign the game I felt very light and relaxed.  Also it doesn't effect my squat performance either.

ive seen some of those studies too, and some stuff on t-nation about sticking melatonin 'in your ass' hah..

but really, i can't imagine taking it pre-performance.. at least from my personal experience.. that stuff knocks me out hard.
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