BSN – Dietary Supplements – BodyBuilding
Meal Planning Exchange Lists
Newly expanded and updated meal planning exchange lists have been published by The American Dietetic ociation and the American Diabetes ociation. The meal planning exchanges are available through your registered dietitian or diabetes educator. While the basis for meal planning calculations remains the same, lists have been grouped to allow more flexibility in choosing foods. Many foods have been added to this revision, reflecting the interest in reduced fat food products, vegetarian food products, and fast foods. The booklet emphasizes the importance of label reading, and provides valuable label reading tips.
A greater variety of commonly consumed foods
Carbohydrate counts for each food
Portion weights in ounces
Reduced fat or fat-free foods
Vegetarian alternatives
Fast foods
Very lean meats
Saturated, polyunsaturated, and monounsaturated fats.
Meal planning lists added
Other Carbohydrates – provides meal planning exchange information for cakes, pies, puddings, etc. Foods from this list can be substituted for foods from the Starch, Fruit, or Milk lists. Some foods on the Other Carbohydrate Lists will also count as one or more fat choices.
Very Lean Meat and Meat Substitutes – provides meal planning information for types of poultry, fish, shellfish, game, cheese, and other meats and substitutes that contain 0 – 1 grams of fat and 35 calories per ounce. Cooked dried beans, peas, or lentils count as one very lean meat and one starch exchange.
Meal planning lists grouped
Carbohydrate Group – contains the Starch, Fruit, Milk, Other Carbohydrates, and Vegetable lists. This new grouping will allow for more convenient exchange among these meal planning lists, allowing more flexibility in choosing foods.
Meat and Meat Substitute Group – contains the Very Lean, Lean, Medium-fat, and High-fat meat and substitute lists. A greater variety of substitutes and leaner options are now available.
Fat Group – contains the Monounsaturated, Polyunsaturated, and Saturated Fats lists. The type of fat consumed can now be more carefully planned, and a wider variety of fats are listed.
SOURCE: American Diabetes ociation and American Dietetic ociation
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190 lb x 14 calories per lb of body weight = 2,660 calories OR 190 lb x 10 = 1900 calories BMR x .4 activity factor equals 2,660.
MEAL 1
2 STARCH 2 SLICES WHOLE WHEAT TOAST
2 MEAT 6 EGG WHITES HARD BOLIED
1 MILK 8 OZ. NONFAT SUGAR FREE YOGURT
1 FRUIT ½ GRAPEFRUIT
3 FAT 3 TSP MARGARINE
MEAL 2
5 STARCH True Mass (3 SCOOPS WITH WATER)
4 MEAT
MEAL 3
4 STARCH 2 CUPS PASTA SALAD (SHELLS)
3 MEAT 3 OZ. TUNA IN SPRING WATER (1 CAN)
1 MILK 1 OZ LOW FAT CHEESE SHREDDED
1 VEG 1 CUP GREEN & RED PEPPER & ONION
1 FRUIT 1 SMALL PEAR
FREE FAT FREE ITALIAN DRESSING
MEAL 4
1 STARCH N.O. XPLODE (2 SCOOPS WITH WATER)
MEAL 5
4 STARCH 1 CUP BROWN RICE
4 MEAT 4 OZ. CHICKEN PESTO (CHICKEN BREAST [SKINLESS THINLY SLICED])
2 VEG 1 CUP BROCCOLI
MEAL 6
2 STARCH Syntha 6 (2 scoops)
6 MEAT
BREAKDOWN M1 M2 M3 M4 M5 M6 TOTAL CARB PROTEIN FAT CALORIES
STARCH 2 5 4 1 4 2 18 270 g 54 g 18 g 1458
MEAT 2 4 3 0 4 6 19 0 g 133 g 19 g 703
FRUIT 1 0 1 0 0 0 2 30 g 0 g 0 g 120
VEG 0 0 1 0 2 0 3 15 g 0 g 0 g 60
MILK 1 0 1 0 0 0 2 24 g 16 g 2 g 178
FAT 3 0 0 0 0 0 3 0 g 0 g 15 g 135
Total: 339 g 203 g 54 g
Calories: 1356 812 g 486
Breakdown: 51% 31% 18%
Duration : 0:1:42
Tags: bodybuilding, brewer, bsn, cellmass, coleman, exercise, fitness, lifting, muscles, no, ronnie, trey, truemass, weight, workout, xplode
August 22nd, 2009 at 6:47 am
i can, but im not.
i can, but im not.
August 22nd, 2009 at 6:47 am
thanks for your …
thanks for your advice, now also worry about the people who use steroids, cheaters, which some have no idea how it affects your health. Can you help me? lol
SAFL …
August 22nd, 2009 at 6:47 am
you cant “make” me …
you cant “make” me people understand or do anything. its their choice. if you live thinking that you can “make” people do something against their will you are very wrong. sure they are harmful but thats as far as you can go. quit doing this. and if i wasnt specific enough the last time. get some help, professional physicological help, for your self.
August 22nd, 2009 at 6:47 am
yes, help me please …
yes, help me please, make people understand that steroids are bad and harmful to health.
SAFL …
August 22nd, 2009 at 6:47 am
OMG! you do this …
OMG! you do this purely for the fun of ing people off. i doubt that you even have an opininon on the subject, and whats worse is that you get what you want for you own seek and perverted plesure.
you know what, im not feeling ed. i feel pitty for you. you need help.
August 22nd, 2009 at 6:47 am
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August 22nd, 2009 at 6:47 am
holy ! you …
holy ! you really have no life! i´ve seen your comments on so many videos and they are all the same. no wonder why people get so mad at you! do you really have nothing better to do than whatching videos that you DON´T like, and expressing your dissconfort on other peoples likes?
August 22nd, 2009 at 6:47 am
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…
August 22nd, 2009 at 6:47 am
Competitive prices …
Competitive prices on all BSN products and many more at EPICSUPPLEMENTS, an all Australian company based on CONSISTENCY, RELIABILITY AND QUALITY, get clicking and become the beast within! Just google epicsupplements and follow the link.
August 22nd, 2009 at 6:47 am
BSN is really great …
BSN is really great and I can say this for most the products I take Athro Phex and Snytha 6 and I really recommend this stuff ether for weight loss or for working out!
August 22nd, 2009 at 6:47 am
which song is it??
which song is it??
August 22nd, 2009 at 6:47 am
i dont know why but …
i dont know why but i hate BSN
ive never tried them
can someone try to change my mind
August 22nd, 2009 at 6:47 am
Yea, nothing …
Yea, nothing guarentees results besides a good diet and routine.
i started off with NO-Xplode, and it gave me an extreme amount of energy. The reason why i stoped was because there was barely any creatine per serving and tons of caffine in it. Its basicaly a gloried fat burner.
August 22nd, 2009 at 6:47 am
I agree with you on …
I agree with you on both counts bro. Actually the only BSN product I use on a regular basis is NO-Xplode. I rely on Optimum Nutrition primarily, and like you said, a really good diet with lots and lots of clean calories will give excellent results.
And of course, no products can guarantee results. I believe it just comes down to what products seem to give results for whatever individual is using them.
August 22nd, 2009 at 6:47 am
Personaly, Im 6′2″ …
Personaly, Im 6′2″ 260 with 8-11% body fat and a 4.8 40. I started off using that and went broke cause i couldnt work much with football in my schedule. It turns out that a good diet gave me the same results as a good diet with expensive supplement in it.
August 22nd, 2009 at 6:47 am
i meant most of the …
i meant most of the time its smaller guys using this stuff because they want to get bigger. Take notice of the numerous youtube blogs about supplesments. 9 out of 10 times they are skinny and trying to put on weight.
Actual real big guys dont worry about BSN’s “miracle grow” products.
Just because someone happends to use the product doesnt mean that it gives someones body an edge at growing muscle.Plus there isnt any proof that BSN’s product actualy work
August 22nd, 2009 at 6:47 am
? Your last …
? Your last response made no sense. You posted, “doesnt it seem like smaller guys are the ones using these supps” and then I said no big dudes do too. Then you put, “No not really, big peole trust supplements too” I mean, you just agreed with me. LOL I’m 6, 0′ 225 and I use BSN products, so whats that make me? A little guy using the product, or a big guy that is using the exact same product?
August 22nd, 2009 at 6:47 am
No they just have …
No they just have the most money for “research” and marketing.
August 22nd, 2009 at 6:47 am
No, not realy, most …
No, not realy, most big people know that they cant trust supplements to make them big.
There is no “micracle grow” for muscles besides steroids. All you need is a good diet and intensity in the weight room.
August 22nd, 2009 at 6:47 am
BSN is one of the …
BSN is one of the best nutrition brands..
August 22nd, 2009 at 6:47 am
Yeah 54 g protein …
Yeah 54 g protein in one hour is absurd. I agree w ya. I don’t know what the human limit is per hour but 54, no!!!!!!!!!
August 22nd, 2009 at 6:47 am
The best way to get …
The best way to get big is to consume more calories on a daily basis than what you burn on a daily basis. To gain size, drink lots of whey protein, weight gainers, creatine, and use Aminos, BCAAs, Glutamine with every meal. But mainly just eat like a horse man.
August 22nd, 2009 at 6:47 am
No, big mothers use …
No, big mothers use supps like this too.
August 22nd, 2009 at 6:47 am
You can tell when …
You can tell when you reach your protein limit when you start to get gassy, its true!!!
August 22nd, 2009 at 6:47 am
Doesnt it seem like …
Doesnt it seem like its always the smallest guys using supplements like this?