All guys here are right, your diet should be updated
you might use any of the following meal plans:
Get-Big Meal Plan
Meal 1
• 2 whole eggs
• 1 cup skim milk
• 1 cup cooked oatmeal (prepare with water only or the above mentioned milk and add cinnamon or other spices)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins (mix in with the oatmeal or eaten separately)
• 1/2 cup mixed frozen berries (mix in with the oatmeal or eaten separately)
Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese, added to salad
• 1 apple
• 1 banana
• 1 orange
Meal 3
• 3 ounces tuna or lean meat (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 1 cup orange juice with pulp
Meal 4—Immediately post-workout
• 1 scoop protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice
Meal 5—90 minutes post-workout
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice
Meal 6
• 2 cups plain yogurt
• 1/2 cup raisins
• 2 ounces mixed nuts
• 1 cup berries or other fruit
• Mix above ingredients together
On days that you don't work out, divide your daily numbers by six and try to take in the same amounts of protein, carbohydrates, and fat for each meal. So the 200-pound bodybuilder eating 3,840 calories (160 grams of protein, 107 grams of fat, and 560 grams of carbohydrates) each day would divide these numbers by six to yield 27 grams of protein, 18 grams of fat, and 93 grams of carbs for each meal.
Get-Big Meal Plan for Non-Workout Days
Meal 1
• 2 whole eggs
• 1 cup skim milk
• 2 cups cooked oatmeal (prepare with water only or skim milk from above and add cinnamon or other spice)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins
Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese in salad
• 1/4 cup wheat germ or Grape Nuts, added to salad
• 1 apple
• 1 banana
• 1 orange
Meal 3
• 3 ounces tuna (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 2 cups orange juice with pulp
Meal 4—Quick-fix shake
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 4-8 ounces grape juice
• 1 cup frozen berries
• 4 prunes (seedless or pitted)
• 1 tablespoon flaxseed oil
• 1 tablespoon extra-light olive oil
• Add water and ice, and blend to desired consistency
Meal 5—Quick-fix shake
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 1 tablespoon extra-light olive oil
• 1 tablespoon flaxseed oil
• 1-2 bananas
• 1 cup crushed pineapple (in natural juices)
• 1 tablespoon instant vanilla pudding mix
• Add water and ice, and blend to desired consistency
Meal 6
• 2 cups plain yogurt
• 1 cup raisins
• 2 ounces mixed nuts
• 1 cup berries
• 1 sliced banana
• Mix above ingredients together
Another Massive meal plan
Meal 1# (7:00AM):
8 oz. oatmeal
0.6 1 skim milk, 0.3% fat
0.2 1 orange juice
3 oz. grapes
Total:
Protein = 47
Carbs = 219
Fats = 20
Calories = 1270
Meal 2# (10:15AM):
10 oz, whole wheat bread
4 oz. cheese, 12% fat
0.51 kefir milk
1 banana
Total:
Protein = 61
Carbs = 180
Fats = 20
Calories = 1150
Meal 3# (1:30PM):
8 oz. brown rice
10 oz. turkey
5 oz. vegetables
Total:
Protein = 93
Carbs = 177
Fats = 11
Calories = 1180
Meal 4# (4:45PM):
5 whole eggs
16 Oz. baked potatoes
Mixed salad
Total:
Protein = 41
Carbs = 118
Fats = 35
Calories = 880
Meal 5# (8:00PM):
7 oz. cottage cheese
7 Oz. whole wheat bread
1 oz. peanut buffer
1 apple, approx. 4 oz.
0.2 1 orange juice
Total:
Protein = 43
Carbs = 120
Fats = 18
Calories = 860
Meal 6# (11:00PM){Optional}
6 oz. turkey breast
8oz Yogurt
Total:
Protein = 33
Carbs = 11
Fats = 10
Calories = 175
Total Meals :
Protein = 318
Carbs = 817
fats = 114
Calories = 5515
FOR MORE MEAL PLANS CHECK OUT MY PREVIOUS POST
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eanut butter sandwich, can of tuna
