Your diet Meal by Meal..Lets here it!

[CPA22]

I need some more ideas for my diet. I have always had a very good clean diet and am looking to add some lean muscle and drop body fat %. Here is sample day for me. Any suggestions would be greatly appreciated. (6'2 210lbs 22 years old)

Meal 1- 6 egg whites mixed with 1 whole yoke. 2 cups of oatmeal

Meal 2- Turkey on whole wheat bread and yogurt

Meal 3- Myoplex deluxe shake

Meal 4- Steamed chicken with rice

Meal 5 - grilled chicken with a baked potatoe

Meal 6- Myoplex shake

Basically have moderate protein and carbs with one cheat day. As far as training goes, i usually hit each body part every 5-6 days and alternate cardio and ab days. EQ and Anavar will also be in the mix most likely too

 

[audiophyle]

meal 1
peanut butter
protein shake
meal 2
peanut butter
protein shake
meal 3
peanut butter
protein shake
meal 4
peanut butter
protein shake
meal 5
peanut butter
protein shake
meal 6
peanut butter
protein shake

i know i know, too much variety

 

[Babyfaced Assassin]

Meal 1:
Oatmeal, 5 Egg Whites and 1 Whole Egg

Meal 2:
Tuna, Low Fat Mayo, Veggies, Sweet potato

Meal 3: Protein Shake + 1tbsp of Flax Oil

Meal 4: Protein Shake or MRP + Oatmeal (Pre workout meal)

Meal 5: Protein Shake + Dextrose + Creatine (Post workout)

Meal 6: Chicken + Veggies + Sweet potato

 

[chewyxrage]

my diet meal by meal: currently bulking.




meal 1 - 3 slices turkey on whole wheat bread, small peice cheese

meal 2 - the monster ass shake - 2 cups skim milk, 2 servings ANPB, 1/2 cup oats, 1 banana, 1 tbsp cocoa, 1 scoop (28g) whey protein

meal 3 - 2 small chicken breasts, 1 cup veggies

meal 4 - 2 small chicken breasts, 1/2 cup brown rice

meal 5 - 1 eye of round steak

snack - 1 scoop whey protein

snack - 1 serving triscuits w/ 2 servings hummus.

meal 6 - 4 whole eggs, 1/2 cup shredded cheese, 2 peices turkey

snack before bed - 1 scoop whey and some flax oil - sometimes some anpb.

3,276 calories 142 g fat 216 g carbs 278 g protein


macros are a little messed up but it's been working

 

[desman]

meal 1-- low carb flax/wheatbran oatmeal (3 carbs)
2 tbsp cream
2 tbsp udo's oil

meal2-- 5 egg whites, 1 yolk, 2 tbsp olive oil

meal 3-- can tuna with mayo, cup veggies

meal 4-- chicken breast(spinach and cheese in middle)
handfull almonds

meal 5-- salmon
large salad(caesar dressing 1 tbsp olive oil)

meal 6-- 1/2 cup cottage cheese
2 tbsp natty peanut butter
psyllium husk fiber

sometimes i have a protein shake(oil) upon waking up or before bed and always PW

 

[HodgeMN]

Meal 1:
1 cup cottage cheese
1/4 cup whey prtotein
1 cup berries (rasberries or blueberries)
1/2 cup oatmeal
all mixed up with a spoon- not to bad

54g Protein, 40g carbs, 8g fat, 7g fiber --469 cals

Meal 2:
Almonds

9g Pro, 4.5g carbs, 21g fat, 4.5g fiber --270 cals

Meal 3:
Can of Tuna or 1/3 lb turkey breast
1 tortilla factory low carb tortilla
2 tablespoons light Miracle Whip

40.5g Pro, 11g carbs, 8.5g fat, 14g fiber -- 300cals

Meal4:
3/4 cup oatmeal
12 oz milk
1/4cup whey protein
1 heaping tablespoon of ground flax seeds

43.5g Pro, 56g carbs, 12g fat, 9g fiber -- 490cals

Post Workout Shake:
2 servings powerade (dextrose base)
1/4 cup whey protein powder

21g Pro, 36g carbs, 224 -- cals

Meal 5:
Varies but usually consists of chicken or spaghetti (low carb sauce w/o pasta) or lean beef/fish etc. I always have a spinach salad with olive oil and balsamic vinegar and some sort of vegetable.

Try to keep my calories between 2300 to 2600 as I am trying to lose bodyfat. Protein intake is around 210g/day. I try to keep carbs under 150g/day. On non-workout days this is easy since I do not have the 36g on the postworkout shake. Once in a while I will have some cottage cheese before bed. Working out well so far.

 

[SoreArms]

What are your stats, body weight, BF%, etc...


My meals (this is a 50/30/20 P/F/C)

Meal 1
3 egg white and 2 whole eggs, 1/4 steel cut and flax seed meal
or
protein shake with ANPB and flax seed meal

Meal 2
2 scoops protein (49g), 1/4 cup steel cut, flax seed meal

Meal 3
chicken breast, 1 1/2 cup brocolli, olive oil, balsamic, 1/4 cup almonds

Meal 4
chicken breast, 1 1/2 cups spinach, oilve oil, balsamic

Meal 5 (usually pre-WO)
Either chicken breast
or
Protein shake 48g (if pressed for time)
5g creatine
5g glutamine

post WO
Whey (40g)
5g creatine
5g glutamine
*I'll also add dextrose here, once I get it.

Meal 6
Chicken breast and ANPB or a handful of peanuts

Also take multi vits, zinc and Flax oil capsules for EFA's

Pretty consisten throughout the week. I'll periodically change the chicken for turkey or fish, but chicken is the main staple (cheaper).
I've lost about 15 lbs. in about 6 weeks; my weight has been steady for a couple of weeks now, but my waist line keep getting smaller 'cause all my pants are fitting much looser.

 

[JKurz1]

430 - WAKE and cardio

630 - 12 EGG WHITES/2 WHOLE EGGS
1 CUP OATS
1/2 scoop of protein

930 METRX MEAL REPLACEMENT SHAKE
w/1 tbsp. flaxseed oil

1200 6 OZ CHICKEN AND 6-8OZ YAM
LARGE SALAD w/ olive oil and steamed veggiesl

230 (PREWORKOUT) PROTEIN SHAKE W/ TBS PB

430 TRAIN

530 PROTEIN/CARB SHAKE

630 6OZ CHICKEN, FEW cups of steamed veggies and
LARGE SALAD 1tbsp. olive oil


900 PROTEIN SHAKE W/ SKIM AND EGG WHITES (SLOW DIGESTING) - couple 3 handfuls of roasted nuts, veggies (Fiber) and ff dill dip

 

[wannabebig1]

meal 1

5 whites
1 whoe egg
1 cup oatmeal
1 packet splenda

meal 2

8 oz grilled chicken
1 large sweet potato

meal 3 (post workout)

2 scoops 100% whey
1 teaspoon l glutamine
aprox 30g dextrose

meal4

pt steamed chicken / brocolli
1 cup brown rice

meal 5

8 oz grilled chicken
1 medium sweet potato

meal 6 bed time

2 scoops optimun whey

 

[CPA22]

everyone seems to have the same basic diet here..good to see this