Archive for the ‘Meal Plan’ Category

I decided that I was spending WAY too much money on supplements.  Because supplements are supposed to be SUPPLEMENTAL to what I am already consuming I thought it was a waste of money to pay for the Big Name Brands with their fancy Proprietary Blends and what not.  I decided to try to create my own personal Pre and Post workout supplements.  I buy ingredients in bulk.  My last bill was around $140.00.  This included ingredients for both the pre and post workout stuff.  The amount of ingredients that I bought should supply enough material for around 3 months of training (1-2 times a day, 5-6t times a week).  The equates to around $1.50 a day or $45 a month.  I was spending $100-150 a month on the Big Name Brands. I tried to keep it simple and easy.  I researched what a lot of the Big Name Brands used for ingredients in their supplements and tried to replicate it as closely as I could. What I found was that most pre and post workout supplements contained roughly the same ingredients as other pre and post workout supplements.  Here are the main ingredients:

Pre-Workout

  1. Caffeine
  2. BCAAs
  3. Beta Alanine
  4. Creatine
  5. Flavoring

Post-Workout

  1. Whey Protein
  2. BCAAs
  3. Creatine
  4. Flavoring

These along with a few other ingredients (glutamine, vitamin c, etc) make up the bulk of most pre and post workout supplements.  I decided to go to BulkSupplements.Com to see how cheap (but good) of ingredients I could get.  After I placed my order (I actually ordered through Amazon so I could get 2 day free shipping so I could get it faster) I figured out how much of each ingredient to use to get me to the average amount that most other supplements used.  Here is what I came up with:

Pre-Workout

  1. Green Coffee Bean – 1/8 tsp = ~212mg of Caffeine
  2. BCAAs (2:1:1) – 3 tsp = ~5.3g
  3. Beta Alanine – 1/2 tsp = ~2.3g
  4. Creatine Monohydrate (Micronized) – 1 tsp = ~5g
  5. Great Value (Wal-mart brand) Sugar free-Low calorie Pink Lemonade Drink Mix – 1/2 packet = 1/2 tsp = 5 cal, o carbs 15mg Potassium, and flavoring to cover up the other stuff.

Post-Workout

  1. Whey Protein Isolate – 2 Tbsp = ~30g
  2. BCAAs (2:1:1) – 3 tsp = ~5.3g (yes, I know I probably didn’t need to double up on the BCAAs)
  3. Creatine Monohydrate (Micronized) – 1/2 tsp = ~2.5g (yes, I know I probably don’t need much more than 5g of Creatine a day)
  4. Gatorade Powder – 1 scoop/12 oz = 80 cal, 21g carbs, and is good flavoring.

I poured the powders into (better)sealable containers and labeled them.  I measure them out each time.

If any of my readers have other ideas or a better way/cheaper way, etc. let me know.  I am open to trying anything.  I have been using my DIY supplements for a few weeks and I think they do help with my pre-workout energy and post-workout muscle soreness.

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Monday – Chest / Arms

AM Cardio – 15 min / 6.5 mi @ H.H.G.

PM Hypertrophy @ B.I.G.

Dumbbell Bench Press – 65x3x9

Incline Bench Press – 185x3x9

EZ Bar Curl – 70x3x9 (seemed really hard today)

Close Grip Bench Press – 200x3x9

Shoulder Complex – 10x3x9

No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.

 

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Summary: Everything is good.  Protein is low (as always). Also, I missed eating supper.

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Summary:  Close to my limit on calories.  Great on carbs.  Double the fat intake I should have.  I finally hit my protein goal and went over by about 19g.  This was a very “Hungry” day for me.

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Summary: A little low on everything.  I didn’t have a lot of time to eat today.

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Summary:  Good on calories.  Great on carbs.  Perfect on fats.  Better on protein, but still kinda low. The Perfect Diet Day (as close as I can get).

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Summary: Good on calories.  Great on carbs.  Too much fat.  Way low on protein.  I need to get back into having more protein shakes or protein bars throughout the day.

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Summary: After taking a few days off of my regular nutrition, I am starting to get back on.  Calories are good.  Carbs are perfect.  Fats are a little high, but not back.  Protein is better than normal, but not high enough yet.  Most of my fat content came from the left over pizza, but you can’t turn down pizza.  You know what they say about pizza…even if its not very good pizza, it is still pretty good.

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Summary: Late night snack put me over on calories, but I was starving and couldn’t sleep.  Carbs were great.  Too much fat.  Closer on proteins.  I just need to get back on track.

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Summary: Good on calories.  I think I actually ate a couple hundred calories less that 1265.  Carbs are a bit low.  Fat is good.  Protein is better.  Still not enough though.