whats your daily..

[thelocal]

meal plan like?

i know how to eat,most of you guys know how to eat ,but alot of new cats and youngsters coming out today have no idea..so i thought it be cool if we all listed what our daily meal plan is like with,fats,proteins,carbs raitos.To show the guys who dont know ,how much food you really have to eat,and what it really looks like

 

[AlphaMaleDawg]

here is my bulking diet. I don't follow it to a tee, but I make sure the macros are nearly the same every day. I will list my stats since a diet means nothing without knowing that
5'9 203lbs upon waking up. pretty low bf%

Meal 1 (Pre-Workout)
2 scoops whey protein (50/2/0, 220), 2 cups oatmeal (20/108/12, 600), 2 fish oil (0/0/2, 20)
70/110/14, 840

Meal 2 (Post-Workout)
2 scoops whey protein (50/2/0, 220), 2 scoops Perfect Carb (0/60/0, 240)
50/62/0, 460

Meal 3
sirloin steak (40/0/28, 440), 2 cups oatmeal (20/108/12, 600)
60/108/40, 1,040

Meal 4
4 whole eggs (24/4/18, 280), 1 slice cheese (4/2/5, 70), 1 whole wheat bagel (10/49/2, 240), 2 scoops whey protein (50/2/0/220), 1 mini whole wheat bagel (5/22/1, 110)
93/79/26, 920

Meal 5
chicken breast (54/0/3, 240), 2 tablespoons natural peanut butter (7/5/16, 180), 2 fish oil (0/0/2, 20)
61/5/21, 440

Meal 6
2 scoops Dymatize Elite 12 Hour Protein (42/12/2, 258), 2 tablespoons natural peanut butter (7/5/18, 180)
49/17/20, 438

TOTAL: 383/381/121, 4,138 calories

 

[HarryHarry]

Could be kool. Il start as Im actualy writing out my log for yesterdays meal plan. Currently Bulking. Monday the 13th...

5ft 6, 185lbs Currently on cycle.

I woke up at 7:00am

Meal 1 7:00am:
Ceasin Protein Shake ( 24g P / 4g C / 1g F / 120 Calories )
Whey Protein Shake ( 24g P / 3g C / 1g F / 120 Calories )
500ml water

**All prepared night before for awaking in the morning as soon as I rise.

Meal 1 Total : ( 48g P / 7g C / 2g F / 240 Calories )

Meal 2 7:30am:
4 large boiled eggs served ( 24g P / 0g C / 5g F / 308 Calories )
2 slice wholegrain bread toasted ( 7g P / 22g C / 2g F / 138 Calories )
2 cup non fat milk ( 16g P / 24g C / 0g F / 160 Calories )
2 tblspoons natural peanut butter ( 14g P / 20g C / 20g F / 220 Calories )
2 omega 3 fish oil capsules ( 0g P / 0g C / 5g F / 40 Calories )

Meal 2 Total: ( 61g P / 66g C / 32g F / 866 Calories )
Daily Total: ( 109g P / 73g C / 34g F / 1106 Calories )

Meal 3 9:00am:
1/2 Whey Protein Shake ( 12g P / 2g C / 1g F / 60 Calories )
1 scoop of Optimum Nutrition Serious Mass ( 25g P / 125g C / 2g F / 650 Calories )
500ml Water

Meal 3 Total: ( 37g P / 127g C / 3g F / 710 Calories )
Daily Total: ( 146g P / 200g C / 36g F / 1816 Calories )

Meal 4 12:30pm:
1 can white tuna ( 47g P / 0g C / 14g F / 330 Calories )
1 cup rice ( 6g P / 40g C / 2g F / 218 Calories )
2 cup non fat milk ( 16g P / 24g C / 0g F / 160 Calories )

Meal 4 Total: ( 69g P / 64g C / 16g F / 608 Calories )
Daily Total: ( 215g P / 264g C / 52g F / 2424 Calories )

Meal 5 4:00pm:
1/2 Whey Protein Shake ( 12g P / 2g C / 1g F / 60 Calories )
1 small square of cheese ( 7g P / 1g C / 9g F / 108 Calories )
PhD Protein Flapjack ( 20g P / 40g C / 7g F / 280 Calories )
500ml Water

Meal 5 Total: ( 39g P / 43g C / 17g F / 448 Calories )
Daily Total: ( 254g P / 307g C / 69g F / 2872 Calories )

Meal 6 (Pre-Workout) 6:00pm:
Homemade beef meatballs prepared at home with sauce. Approx 200g ( 58g P / 28g C / 24g F / 440 Calories )
1 small square of cheese ( 7g P / 1g C / 9g F / 108 Calories )
2 cup non fat milk ( 16g P / 24g C / 0g F / 160 Calories )

Meal 6 Total: ( 81g P / 53g C / 31g F / 708 Calories )
Daily Total: ( 335g P / 360g C / 100g F / 3580 Calories )

Meal 7 (Post-Workout) 9:00pm:
Whey Protein Shake ( 24g P / 3g C / 1g F / 120 Calories )
1 scoop Optimum Nutrition Serious Mass ( 25g P / 125g C / 2g F / 650 Calories )
500ml Water

Meal 7 Total: ( 49g P / 128g C / 3g F / 770 Calories )
Daily Total: ( 384g P / 488g C / 103g F / 4350 Calories )

Meal 8 11:00pm:
Ceasin Protein Shake ( 24g P / 4g C / 1g F / 120 Calories )

Meal 8 Total: ( 24g P / 4g C / 1g F / 120 Calories )
Daily Total: ( 408g P / 492g C / 104g F / 4470 Calories )

 

[stevesmi]

depends on if you are on/off cycle and what compounds are being run. with deca for example, you must eat a lot of calories for maximum benefit.

depends on your goals.

 

[thelocal]

it does depend on your goals,but u should have some kind of base meal plan just for mainteincs

 

[WinnyPumps]

5'10'' 214 lbs, 10% bf

Wake Up: 60g hydrolized whey
Breakfast: 5 egss, 2 yolks, 2 slice whole grain bread
Lunch: Lean Ground beef (93%) large sweet potato
Pre Workout: Greek Yogurt and Apple, creatine
Intra Workout: Sip on BCAA's
Post Workout: 60g whey, creatine
45 Minutes Later: Chicken Breast, 1 cup brown rice
Before Bed: Low fat cottage cheese, 2 tsp peanut butter, 30g whey

I cheat on the weekends usually with sushi or italian unless I'm cutting. Somedays I add more carbs when I feel I need to or on a leg or back day.

 

[thelocal]

here is my bulking diet. I don't follow it to a tee, but I make sure the macros are nearly the same every day. I will list my stats since a diet means nothing without knowing that
5'9 203lbs upon waking up. pretty low bf%

Meal 1 (Pre-Workout)
2 scoops whey protein (50/2/0, 220), 2 cups oatmeal (20/108/12, 600), 2 fish oil (0/0/2, 20)
70/110/14, 840

Meal 2 (Post-Workout)
2 scoops whey protein (50/2/0, 220), 2 scoops Perfect Carb (0/60/0, 240)
50/62/0, 460

Meal 3
sirloin steak (40/0/28, 440), 2 cups oatmeal (20/108/12, 600)
60/108/40, 1,040

Meal 4
4 whole eggs (24/4/18, 280), 1 slice cheese (4/2/5, 70), 1 whole wheat bagel (10/49/2, 240), 2 scoops whey protein (50/2/0/220), 1 mini whole wheat bagel (5/22/1, 110)
93/79/26, 920

Meal 5
chicken breast (54/0/3, 240), 2 tablespoons natural peanut butter (7/5/16, 180), 2 fish oil (0/0/2, 20)
61/5/21, 440

Meal 6
2 scoops Dymatize Elite 12 Hour Protein (42/12/2, 258), 2 tablespoons natural peanut butter (7/5/18, 180)
49/17/20, 438

TOTAL: 383/381/121, 4,138 calories

hey not to bad,,u drink alot of shakes,i only have like 1 a day

 

[JBEXT81]

funny u brought this up. I have a buddy who is trying to bulk up he's 5'10" and roughly 155. I've been telling him that food makes all the difference!!! He started logging what he eats on-line and he's starting to realize just how much food it really is when you bulk!!!

my meals are...

breakfast: 8 egg white, 1 whole egg, 1 cup oatmeal, apple
snack: 1 chkn brst, veggies, 1/2 cup wheat pasta
Pre-workout snack: 1 can tuna, fruit cup
PWO: 2 scoops whey, 1 banana, 1/2 cup oats, 2 tbl PB, 2% Milk, dash of honey
PWO Meal: 1 chkn brst, 1 cup oats, veggies
Dinner: 2 extra lean sirloin patties, potatoe, veggies (this changes greatly as i have a life as well but still healthy!!!

This is roughly 4k calories on like a 55/35/20 split (around there). I use livestrong's "myplate" feature to track everything

 

[bostonianboss]

I mixed this up a little with some help yesterday. I usually eat about 2500-3k per day. This is roughly 5k for which i have just started. I do have a cheat day Every Sunday which I usually load up on what ever it is I want, i.e Burgers, Pasta, Mac & Cheese, Steak & Cheese Sub (Or ALL of it) ... I never eat fast food though, like Mcdonalds or Burger Krap. I never drink soda, so besides Sunday's, I eat pretty clean.

440g protein. 40% protein, 30% Fat, 30% Carbs.

6:00 am-
6 Large eggs scrambled
16 oz of skim milk
2 slices of whole wheat toast

9:00 am-
2 cup oats w/2 scoop Protein
1 banana

11:00 am-
Protein shake/ 1 scoop
1- 4oz chicken breast

1:00 pm-
Almonds-11
1- 4oz steak
1 Sweet Potato


3:00 pm-
Almonds-11
Tuna- 1 can (oil, drained)

6:00pm- (After workout)
1 - 4 oz chicken breast
1 – 4oz steak
4 cups of spinach

15 g Creatine before workout
10 g glutamine immediately after work out (Needto's muscle replenisher)
(ALL PRODUCTS from NeedToBuildMuscle.com)

8:00pm-
Casein before bed

 

[thelocal]

I mixed this up a little with some help yesterday. I usually eat about 2500-3k per day. This is roughly 5k for which i have just started. I do have a cheat day Every Sunday which I usually load up on what ever it is I want, i.e Burgers, Pasta, Mac & Cheese, Steak & Cheese Sub (Or ALL of it) ... I never eat fast food though, like Mcdonalds or Burger Krap. I never drink soda, so besides Sunday's, I eat pretty clean.

440g protein. 40% protein, 30% Fat, 30% Carbs.

6:00 am-
6 Large eggs scrambled
16 oz of skim milk
2 slices of whole wheat toast

9:00 am-
2 cup oats w/2 scoop Protein
1 banana

11:00 am-
Protein shake/ 1 scoop
1- 4oz chicken breast

1:00 pm-
Almonds-11
1- 4oz steak
1 Sweet Potato


3:00 pm-
Almonds-11
Tuna- 1 can (oil, drained)

6:00pm- (After workout)
1 - 4 oz chicken breast
1 – 4oz steak
4 cups of spinach

15 g Creatine before workout
10 g glutamine immediately after work out (Needto's muscle replenisher)
(ALL PRODUCTS from NeedToBuildMuscle.com)

8:00pm-
Casein before bed

hey man ur killing it

just to let you and everyone knnow incase you dont know,to much red meat is bad for you,it hardens up your arteries