Hey guys, I have really thought my meal plan over again and I am going to reform it with more protein, but still keep to between 1500 and 2000 calories in order to cut the rest of the weight.

I have made every breakfast and last meal of the day a protein shake and cottage cheese because of their protein values, this is the nutrition values of both of them.

Protein Shake
Calories: 198
Fat: 0.1
Carbs: 0.25
Protein: 46.5

Cottage Cheese 100g
Calories: 90
Fat: 1.2
Carbs: 2
Protein: 17.5

They seem pretty good right? im planning on having them as a post workout meal, and a as my last meal at 9:30pm every day, because I wanna start putting on lean muscle and bulk up a slight bit in the arms and legs, im not looking for a ripped look just yet, just going for strength, but im also concerned about it because Im also trying to lose bodyfat also.

The only day that I wont have them both is on my off day, which is actually today (sunday here in Australia) so I will just have cottage cheese on my off days instead of both.

Hey guys, I have really thought my meal plan over again and I am going to reform it with more protein, but still keep to between 1500 and 2000 calories in order to cut the rest of the weight.

I have made every breakfast and last meal of the day a protein shake and cottage cheese because of their protein values, this is the nutrition values of both of them.

Protein Shake
Calories: 198
Fat: 0.1
Carbs: 0.25
Protein: 46.5

Cottage Cheese 100g
Calories: 90
Fat: 1.2
Carbs: 2
Protein: 17.5

They seem pretty good right? im planning on having them as a post workout meal, and a as my last meal at 9:30pm every day, because I wanna start putting on lean muscle and bulk up a slight bit in the arms and legs, im not looking for a ripped look just yet, just going for strength, but im also concerned about it because Im also trying to lose bodyfat also.

The only day that I wont have them both is on my off day, which is actually today (sunday here in Australia) so I will just have cottage cheese on my off days instead of both.



What are you asking us?
Or are you telling us?
Where's your carbs PWO?
Why are you only consuming 1500 calories a day?
Have you done ANY research?

What are you asking us?
Or are you telling us?
Where's your carbs PWO?
Why are you only consuming 1500 calories a day?
Have you done ANY research?
agreed! I can't imagine any muscle is being gained with that type of pwo nutrition combined low calorie intake.

Whats the problem? All I am asking is if anyone who was trying to lose bodyfat have done a similar thing, I am consuming about 1700 calories a day, because I have weight to lose.

Also, if you read again, I am saying that I would like to tone up more, NOT BULK just get a bit more muscle, which I have done before, with even less protein intake than this would do for me, should I replace the cottage cheese in my PWO meal for somthing with alot more carbs? and have the cottage cheese somtime around lunch or so with more carbs? I have decided now to have a sandwich with my PWO shake which will boost my carbs up about 30 grams.

Im not looking for mass, im looking for strength, im getting about 20% fat, 40% carbs and 40% protein, but somtimes the carbs and protein vary up and down a little.

I was just wondering what it would do to my system while I sleep if I take it also as my last meal at 9:30pm, because I got ot sleep at about 10:30pm, and wake at 6:00am and work out at 6:30am.

And yes doordude, I have done research, I dont jump into things blindly, I was just wanting to know if anyone had done somthing similar and give me their take on it, also there are alot of different claims out there, doing research can also give you false research somtimes, so I came here to get first hand knowledge.

You should eat mostley carbs both before and after the training...That is very important if you want to build or maintain muscle. Then the rest of the day you can eat meals that are mostley fat and protein.

Cottage cheese is good food IMO. But in itself, if you dont eat enough carbs, it will not be a good choice after or before training.

If that is your PWO meal, I'd add more high-GI carbs to that. Also, wait about an hour after your protein shake before eating cottage cheese. The reason is that cottage cheese will dramatically slow the absorption of whey, and you won't benefit from the rapid influx of protein during the critical period. Cottage cheese is an excellent choice...especially before bed, but it is not ideal immediately PWO.

I have decided that I wont eat cottage cheese until about half way through the day, at around 1pm, so it gives me a hit of protein half way through the day.

Also, if the cottage cheese slows down the absorbtion of the whey protein, im guessing that would be ideal to have both before sleeping, because the protein would be stored slowly, am I right?

Also, I will get most of my carbs after my workout, I cant eat beforehand because im cutting and I like to work out fasted, thanks for the info though.

I have decided that I wont eat cottage cheese until about half way through the day, at around 1pm, so it gives me a hit of protein half way through the day.

Also, if the cottage cheese slows down the absorbtion of the whey protein, im guessing that would be ideal to have both before sleeping, because the protein would be stored slowly, am I right?

Also, I will get most of my carbs after my workout, I cant eat beforehand because im cutting and I like to work out fasted, thanks for the info though.

Cottage cheese is composed primarily of casein, which releases slowly over the course of hours (unlike whey)...so cottage cheese is pretty much the perfect thing to eat right before going to bed. It dramatically reduces catabolic processes that generally occur from several hours of not eating (such as when you are sleeping).

So what exactly would happen if I took it together with my whey shake before sleeping? would it slow the process of the whey shake also?

Also, I will get most of my carbs after my workout, I cant eat beforehand because im cutting and I like to work out fasted, thanks for the info though.


I am a bit confused, you have not distinguished between cardio workouts and weight-lifting workouts... so when you "workout fasted", do you mean empty-stomach cardio? If so, then you are correct in not eating beforehand. Weight-lifting on an empty stomach however is really not a good idea.

About your evening workout, which I am assuming consists of weight-lifting, then you need to eat carbs both pre and post workout, as someone else mentioned. If you do a little research on the forum you will see why.

I don't know man, I'd get away from the 1700 cals.
You're more than likely gonna lose muscle at that caloric intake. I know I did!

As far as the pwo meal....like everone else has mentioned, throw some carbs in there with your protein. If your insulin sensitive, choose your carbs wisely:tu:

So how about an energy drink like gatorade before my weight lifting workouts, that would suffice for the carbs perhaps?

And Daniella83, I dont have any weigh training routines in the evening, the only evening workouts that I do is HIIT on my excercycle at night time on the non weight lifting days.

How does this protein bar look to you guys as a PWO meal? would that ammount of carbs be sufficient, because I know the protein ammount is great :), I would just like some opinions on it from others.

P40 Protein bars

Serving Size: 1 bar/90g

Provides per serve:
Energy.................1332 kj (317 cal)
Protein.................40g
Fat......................9.8g
Carbohydrate
- Total................18.9g
- Sugar................8.0g
Sodium................279mg
Potassium............252mg

Also, im going to start taking creatine about 4-5 times daily while I load up with it, to see how my results go :cool:

Dude, you weigh 176 pounds and are 17 years old. "Cutting" is a bad, bad idea. I'm sorry but you are going about this all wrong. Build muscle and strength. Eat, eat, eat. Real food. No gatorade is not sufficient for your preworkout energy. No a protein bar won't cut it after you workout. Lift weights, eat, sleep. Build muscle. Get stronger. Do not "cut" to 156. Do you want to be a skeleton? Pack some muscle on there, and even a little fat if necessary. This obsession with cutting down to 150 in teenagers is ridiculous.:rolleyes:

EDIT: Sorry to be such an ass about this, but I wanted to give you a wake up call. You've done an awesome job to get where you are, but it is time to switch gears IMO. I was a teen once too, and cut way too much for wrestling. It cost me alot muscle wise and wasn't worth it. The good news is you can and will bounce back after, but why emaciate yourself in the first place? Losing all this weight and being on a deficit for so long during your teens and during a growing phase has gone on long enough, now build into a man. Don't cut back into a pre-teens body.

I dont know mate, I guess I have a smaller frame then what I expected, because I still have atleadst 15-20 lbs os excess bodyfat, I am lifting, eating around 1700-2100 calories a day now, getting the right ammount of complex carbs and protein and fats into me, and the doctor said that I am quite healthy, though I could do with losing about another 5kg of bodyfat before I start bulking up he said, because thats about as much as I have to go.

Whats so wrong with wanting lose a little more? I dont want to be a skeleton, I wont be, I have quite a bit of muscle tone, im guessing that 155 is wrong in my sig, I coule probably do with getting down to 165 I guess, I dont know.

Also, im not really on a deficit, I am actually eating more frequently than when I was overweight, its just I am spreading it out throughout the day, when I was overweight a whole sitting would be big. But now Im actually getting more food, well it feels like it, and im pretty comfortable.

Also, im not cutting back into a pre-teens body :lol: I have wider shoulders than my 37 year old brother, You seem to think that I want to be ultra thin, nah mate, what I want is to lose a little perhaps for another month, then hit the weights hard and get alot more calories and carbs and protein into me.

I dont know how to explain it, I know that im not small though, im quite built, I also want to get lighter for pullups and pushups, I dont want to be too big, or even big, I want to be lean and strong, because I know alot of guys who have done that, gone into the military like I wish, and fail from exhaustion because you have to carry a 60 lbs pack, 14lbs rifle and gear, now, being a strong 160lbs with all over core and muscle strength thats good, but being about 180-190 pounds and doing the same thing, it can be a nightmare, I know people in the military who have seen this ALOT.

Also, im not just getting gatorade as a post workout hit, I have creatine aswell, and I know people who only use creatine and nothing else, even some bodybuilders.