Optimass 2009 - Phase 1 Reset

[Optimass]

Hi all

My initial conditioning plan – Feb 2009 to April 2009 Start weight - 110kg

Pre-training: 6am

1 x Banana

Post Resistance Training: 7.15am

PVL - ISOSTACK – 250ml Water + 3g Omega 3

Add 1 - 2L water whilst training

Breakfast: 8.15am

1 cup Rolled Oats + 100g Lite Yogurt

500ml Water

Morning Tea: 10.30am

250g Cottage Cheese + 100g JWest Tuna + 3 Plain Rice Cakes + 2x Kiwi Fruit + 500ml Water

Lunch: 12.30 – 1pm

200g Chicken – 50g Feta – Large Green Salad + 500ml water

Afternoon Tea: 3.30pm

HORLEYS CARBLESS

Low carb Protein Bar + Small Apple + 3g Omega 3 + 500ml water

Dinner: 6.30pm

250g Beef + Large Green Salad + 500ml water

Supper: 9.30pm

PVL ISOSTACK Shake in Trim Milk 250ml + 250ml water

...................................................

Target : 5L water per day minimum

my current weight is approx 110kg / BMR = 2129cal per day .... easily burn 2900cals on a training day.

Plan is approx 25-2600 cals > 50% Protein / 10% Fat / 40% Carbs

(Will look to increas Fat and drop carbs slightly as I go but this is the plan till April)

Target is to drop b/fat - maintain lean mass - re-oxidise muscle fibre after 5 month break from training. (First time in over 12 years!)

i allow two cheat meals per week - no alcohol - caffine stays in for now and may look at a thermo to keep my head level at work.

Sups - only PVL ISO-Stack: Like it because its egg and milk whey blend.

No creatine at this point but never say never.

Thougts - suggestions - questions ----

[Android]

Are you a lifter mate?

Just asking, apart from the smallest can of tuna you're having less than 500gms of meat? When that's cooked it's about 300gms which gives 60gms of protein. I think 150gms of cooked meat is about 30gms protein give or take and depending on the type of meat too.

You mention maintaining muscle so maybe that amount of meat and some shakes is enough but if your workouts are intense I'd be feeling the DOMS a lot with that small amount of meat and no sign of Glutamine at night.

Good plan though nice evenly spaced feeding times throughout.

[Optimass]

Are you a lifter mate?.

:pfft:

Yeah .... am a lifter. There's 2.5g protein per kg body weight. The timings are shorter which means a lighter meal/protein source should be ok. (My body will only process approx 45 - 50g protein in 3 hour period. - note just because you have 80g in a serve, doesn't mean thats what your body takes away.

the heaviest meal would be the beef meal - prefer to have it at the end of the day as it will break down slower. (Tastes the best in my mind - normal not cooked right through also which retains more of the protein).

I think you may be right about the midday meal - will increase +100g

Have never used glutamine - are the results really that significant?

[Android]

The only use BBer's use it for is to volumize with creatine and as recovery after breaking down muscle.

It has applications for recovery in sickness and stress but don't know if lifters use it tbh Optimass.

You're not breaking down muscle are you? Just trying to fire off more muscle nerves per lift.

[laurasaur]

I like your meal planning, very impressive

[Optimass]

You're not breaking down muscle are you? Just trying to fire off more muscle nerves per lift.

Nah ... not breaking down. historically I havent been one to over do the protein. Quite conservative I think. This year I'll be trialling a bit of DC in my training to assist in engaging more muscle fibre. But the focus for this initial plan is just to maintain the LBM and recondition my body before I start to grow again.

[Optimass]

I like your meal planning, very impressive

Thanks!

[Android]

Look forward to reading how you go, always interested in something I know little about. Thanks for posting up your meal plan and explaining it a bit Optimass

[Hennie]

Man!, your eating plan will take some effort and time,should be sweet if you could stick to it. Good luck!

[Optimass]

Man!, your eating plan will take some effort and time,should be sweet if you could stick to it. Good luck!

I pretty much have eaten structured like this for the last few years now, so its kind of habit now. Having taken some time off training I have been pretty disciplined with my eating (xmas excluded ) and as a result havent reverted back to my traditionally Endo base.

Theres not really a lot on there in terms of getting through a supermarket shop. My wife thinks my plan is boring but I would pretty much eat a cardboard box with a litre of water if it got me to my goal - am fortunate I can switch it on whenever I need. The plans I do for my clients have a few more options but I find I personally need to take the thought out of the eating to get through training/work/Life etc.

Training requires focus .... nutrition is automatic.

[GreekAdonis]

Thats some good discipline you got there Optimass :clap:

Maybe skip the rice crackers though as nutrionally they are pretty shithouse.

[Optimass]

Thats some good discipline you got there Optimass :clap:

Maybe skip the rice crackers though as nutrionally they are pretty shithouse.

have tried balancing my cottage cheese and tuna on my kiwi fruit without much luck .... :pfft:

[GreekAdonis]

Thats some good discipline you got there Optimass :clap:

Maybe skip the rice crackers though as nutrionally they are pretty shithouse.

have tried balancing my cottage cheese and tuna on my kiwi fruit without much luck .... :pfft:

Haha yeah they would probably just slide off! :pfft: Maybe some wholemeal crackers as an alternative or just skip them all together

[Nato]

Glutamine is the shit! I have 5 grams with every meal and in every shake, every day.......... all year round!

[Optimass]

Glutamine is the shit! I have 5 grams with every meal and in every shake, every day.......... all year round!

If it will give me pecs like yours ... how can I not atleast try! :nod:

[gazza]

realise this was started a month ago, followed link from another thread,great diet break down/info found this helpful too

RE: glutamine- this makes up around 60% of free form amino acids in skeletal muscle! its said to be important for protein metabolism, helps in crease GH levels and some cell volumizing effects ( often recommended to be taken with creatine because of this).

the jan/feb musclemag, aus issue 74 ( in stores now) has a good article on it with some study references.

hope this helps, again informative diet i'm trying to be more organised and structured with my diet ( i'm slack on rest days especially).

[Optimass]

thanks gazza ... will checkout the mag

[michaelk]

Glutamine is the shit! I have 5 grams with every meal and in every shake, every day.......... all year round!

ala Jay Cutler (similar thighs to Nato..we'll he's getting there- Jay that is),

5mg of glut morning and night for me, and Android, I only do it for immune system support :nod: , I think its a pretty average volumiser.

[tikalosh]

Don't wana hijack thread but i thought glutamine was useless; it's only medical use is for peptic ulceration and it does very little to enhance the immune system in healthy adults.

Heres a good thread on the subject:

http://forum.bodybuilding.com/showthread.php?t=5607091

[HQ308]

Thanks for the link. Oral Glutamine Does NOTHING For Athletic Performance - it's an interesting read.

[Varven]

Don't wana hijack thread but i thought glutamine was useless; it's only medical use is for peptic ulceration and it does very little to enhance the immune system in healthy adults.

Heres a good thread on the subject:

http://forum.bodybuilding.com/showthread.php?t=5607091

Dont be fooled by one study!!!

For every compound and element there are gazillions of studies out there on what they purpotedly do and just as many refuting them.

Do you know there are studies out there that show that Creatine Monohydrate doesnt do crap all for anyone ?

But the tests are so biased, theres no way of interpreting results.

L Glutamine is not going to improve your athletic prowess, however, it does definitely have other functions.

It all comes down to dosage.. play with it and see what you find...

I find adding 10 - 20g a day of L Glutamine massively helps with recovery, I get sick less often, digestion is easier.

At 5g doses, it does nothing for me.

I am convinced its not a placebo effect... Ive tried Glutamine on and off over a 3 year period.. whenever I bump up the dosage, it helps immensly...

[Varven]

I went to the bb.com link and this was the title:

Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise

Just to clarify my argument.

NOONE ever claimed L Glutamine was anabolic if used post workout like other supplements.

Its merely a recovery, antioxidant, digestion aid, etc.

[michaelk]

Don't wana hijack thread but i thought glutamine was useless; it's only medical use is for peptic ulceration and it does very little to enhance the immune system in healthy adults.

Heres a good thread on the subject:

http://forum.bodybuilding.com/showthread.php?t=5607091

Who says bodybuilders are healthy?

[1day]

ive been on glutime 2-3 times a day for past few mths and ive noticed sum real change in recovery, and im growin at a nice resonable pace too( i think :shifty: ) so no doubt the glutime helping there a bit too(by releasing my natural growth hormones etc :roll: )

bottom line......... works for me :wink:

[Optimass]

Seems to be quite controversial ....

no doubt some are getting results, but how do you know it's actually working when you may be taking other supplements? What is the impact on effectiveness of most supplements injested when taken at the same time? Most medications conflict with each other - so limitations are set in how they are applied. Yet supplement companies have failed to research this aspect of nutritional supplementation.

Creatine is a phosphate and therefore works the same way as sodium to pull water into the muscle - it also dehydrates you the same way so you have to increase fluids. So then how effective is your glutamin load in a state of dehydration? Probably not many companies would look into it as they present a number of products within a range.

I havent used a BCAA since the weider megapack was phased out :? but I could train my chest twice a week without any issues in fatigue and recovery. Changed a lot now with age, so i'm wondering if I should try something different.

1day - what brand were you using?