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

 

[C0LUMB0]

MEAL 1

2 scoops whey protein in 16oz low fat milk.
Banana.
1/2 cup of oats



MEAL 2

6 whole eggs
1 cup OJ
1 cup of oats



MEAL 3- pre workout
32oz low fat milk
2 slices wholewheat bread
2 tsp of ANPB

workout

pwo shake : cytogainer ( 54/80/5 - pro/carb/fat )




MEAL 4

chicken breast
sweet potato/rice/pasta
veg
apple



MEAL 5

lean mince beef/steak/chicken
sweet potato/rice/pasta
16oz natural yogurt
fruit


MEAL 6

240g cottage cheese.
2 tbsp of ANPB.
1 scoop whey protein in water.

or

32oz low fat milk

 

[thelocal]

^^hey columbo why so much milk?lol

 

[stevesmi]

here is my 2 cents

1. eating the same thing day in and day out is a great way to build allergies and gets boring.. mix it up
2. sweet potato (baked or raw), brown rice, organic eggs, green leafy veggies, fruit should be staples of your diet
3. stay away from red meat except for grassfed beef go for salmon instead of other fish (omega 6's)
4. read RADAR's thread on foods for a great writeup
5. before the gym fiber, fiber, fiber. sweet potato + rice is great.. easy to digest after the gym protein, protein, protein
6. lose the shakes, did our ancestors evolve on shakes or real food? think about it.
7. milk is for babies... drink WATER WATER and more WATER. lose the sugar drinks like gatorade and other scam 'sports' drinks.
8. lose the salts, i've seen people who dunk tons of salt on everything they eat. freakin insanity. learn to eat your foods WITHOUT salt. very important
9. boiled eggs are great, but if possible scramble instead.. much easier to digest, less gassy!
10. see #1 again.. MIX IT UP. eating healthy should be fun. I enjoy trying out new foods, I love good food. and I love the way good food makes me feel.

American diet has too much sugar, salt, and fats. and not enough omega 6's and greens. this is why we have such a huge obesity epidemic! and its spreading to other countries now

 

[WinnyPumps]

here is my 2 cents

1. eating the same thing day in and day out is a great way to build allergies and gets boring.. mix it up
2. sweet potato (baked or raw), brown rice, organic eggs, green leafy veggies, fruit should be staples of your diet
3. stay away from red meat except for grassfed beef go for salmon instead of other fish (omega 6's)
4. read RADAR's thread on foods for a great writeup
5. before the gym fiber, fiber, fiber. sweet potato + rice is great.. easy to digest after the gym protein, protein, protein
6. lose the shakes, did our ancestors evolve on shakes or real food? think about it.
7. milk is for babies... drink WATER WATER and more WATER. lose the sugar drinks like gatorade and other scam 'sports' drinks.
8. lose the salts, i've seen people who dunk tons of salt on everything they eat. freakin insanity. learn to eat your foods WITHOUT salt. very important
9. boiled eggs are great, but if possible scramble instead.. much easier to digest, less gassy!
10. see #1 again.. MIX IT UP. eating healthy should be fun. I enjoy trying out new foods, I love good food. and I love the way good food makes me feel.

American diet has too much sugar, salt, and fats. and not enough omega 6's and greens. this is why we have such a huge obesity epidemic! and its spreading to other countries now

[1] Pro bodybuilders eat alomst the same thing every day, except maybe fluctuate carb intake
[2] I agree
[3] Lean ground beef and low fat cuts of steak are perfectly fine and have many benefits, every man should enjoy his read meat, just in moderation
[4] I agree
[5] I agree along with some protein
[6] Our ancestors didn't have quality shakes, whey is best for post workout
[7] Yes lots of water, milk or dairy such as greek yogurt or organic low fat milk it beneficial
[8] Sodium has many benefits in moderation, pro bodybuilers don't drop soduim until a few days before competition. See how you feel with no sodium in your body for weeks
[9] Eggs are eggs
[10] I agree

 

[stevesmi]

[1] Pro bodybuilders eat alomst the same thing every day, except maybe fluctuate carb intake not everything is in black and white. like i said above.. i eat sweet potato's and rice everyday. i'm saying dont eat the exact same thing day in and day out, mix it up so you dont get bored with the same routine.
[2] I agree
[3] Lean ground beef and low fat cuts of steak are perfectly fine and have many benefits, every man should enjoy his read meat, just in moderation grassfed beef is better. omega 6's.
[4] I agree
[5] I agree along with some protein
[6] Our ancestors didn't have quality shakes, whey is best for post workout has been debated over and over. i guess we can agree to disagree. i did the whey thing and my gains were substandard, gained much better on real food.
[7] Yes lots of water, milk or dairy such as greek yogurt or organic low fat milk it beneficial i eat goat yogurt... cow milk i do not touch.. again we will agree to disagree. seems like the older guys are more pro-milk.. has to do with billions $$ of advertisements they grew up with but that is another debate. since milk is inflammatory i would argue it is anti-beneficial but again we will agree to disagree as this has been debated on here many times
[8] Sodium has many benefits in moderation, pro bodybuilers don't drop soduim until a few days before competition. See how you feel with no sodium in your body for weeks we already get a ton of sodium as it is in the US, its in everything.. you dont have to dunk salt on everything cause you are worried about getting enough sodium
[9] Eggs are eggs boiled eggs makes many people gassy... if boiling them doesn't bother you then you are g2g. and i disagree that eggs are eggs in the sense of organic vs. the cheap 99 cent eggs. organic tastes better and tastes fresher
[10] I agree

..

 

[WinnyPumps]

That's what I was tring to say, that everything is not black n white. Yes grassfed beef is good however more expensive and not always available to people, regular lean ground beef is perfectly acceptable. I've even been trying bison lately which I love. If you choose to refer to our ancestors they have been eating red meat forever. I guess I just think you are being rather picky and one sided. You provided a numbered list like it was your rules. If you were eating like you say you do everyday then your grocery bill would be $200 a week and you would be pure muscle with no fat.

 

[thelocal]

people like the routine of things also,they liek to eat same thing,workout same time,

 

[AlphaMaleDawg]

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

yea I know but only to reach my protein requirement of close to 2g per lb on cycle. Otherwise I'd have to double everything else. I like to have one pre-workout bc it digests quickly and post for the same reason. Then again before bed I like some casein

also sometimes I'll have a cheat meal, like mcdonalds or something and then I will make up the rest of the day's eating to make sure the macros are still the same at the end of the day if I were to eat clean...So usually if I do that, I won't eat any other fats during the day. The result in body composition makes no difference on AAS. I have eaten both insanely clean diets and dirty but w/ the same macros. There is no difference

 

[at(almost)ANYcost]

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

2 scoops whey in 1% milk upon rising

50g in protein worth of egg whites + mushrooms, peppers, turkey breast, canned chicken, far free cheese slices in an omelet for breakfast

2 cans albacore tuna in water + low fat Miracle Whip

2 cans albacore tuna in water + low fat Miracle Whip

2 cans albacore tuna in water + low fat Miracle Whip

50g in protein worth of egg whites + mushrooms, peppers, turkey breast, canned chicken, far free cheese slices in an omelet for breakfast

2 scoops whey in 1% milk before bed

Over... and over... and over again every day. The only changes are I will add in boneless skinless chicken breasts without any condiments or salt, in lieu of tuna 50/50 of the time. Also, I will add in carbohydrates (grapefruit, pomegranates and oatmeal) at breakfast and pre/post workout on training days. Non training days = 0g carbohydrates.

 

[RickO'Shea]

It's really simple.

Every 3 hrs you eat 2 tilapia filets and a 1/2 cup of broccoli.
You'll get shredded like a MOFO.

 

[at(almost)ANYcost]

It's really simple.

Every 3 hrs you eat 2 tilapia filets and a 1/2 cup of broccoli.
You'll get shredded like a MOFO.

Are mofo's shredded?

Are you following me?

Are you unable to spell fillets correctly?

MY WORK HERE... has only just begun!

I DECLARE ALL OUT SYNTAX AND PUNCTUATION WAR! Get your grammar guns out HAHA

 

[RickO'Shea]

I are unable to spale Philets correctly.
Go ahead sir, declare your paltry war. I have an excellent grasp of syntax. I simply choose not to employ it.

 

[at(almost)ANYcost]

I are unable to spale Philets correctly.
Go ahead sir, declare your paltry war. I have an excellent grasp of syntax. I simply choose not to employ it.

oh boys you r n a heapa troubles, a mess ah troubles now! You dun did step in it big tyme, n i am bout ta open a can a wormz you will defntely knot take kindlee 2, lulz.

 

[Nelson Montana]

I keep it simple -- emphasize protein, and keep crap to a minimum.

Beyond that, I make sure I get enough fiber and take a ton of supplements to keep myself nutritionally saturated.

If I wanted to bulk, I'd add more calories, 2 BIG BLASTS and a half dozen eggs a day.

From what I often see on these kind of threads is too much emphasis on cutting good fats. Oil is GOOD! And too much emphasis on oatmeal -- which is nothing special but people treat it like it's some sort of miracle food.

 

[veneto82]

meal 1 - scoop of whey protein, skim milk, 7 pasturised egg whites, oats, bannana, handfull of berries, 1 tablespoon Natty peanut butter (blended) then drunk.
meal 2 - home baked cookie (consist of whey protein, oats, raisins, honey, wheat germ, egg whites, olive oil, water)+ cup of Natural yoghurt with handfull of berries and linseeds.
Meal 3 - Wholemeal bread sandwich with salad, boilded chicken, avocado
Meal 4 (pre workout) 1 can of tuna in olive oil + brown boiled rice
PWO - Maxy waize + why protein shake
Meal 5 - chicken/lean pork/steak or beef with broccoli & sweet potato
Meak 6 - 1 tablespoon peanut butter and dymatrize 12 hour protein shake

 

[RADAR]

nuts are calorie dense a handfull will give you extra clean calories and micro nutrients!

 

[C0LUMB0]

^^hey columbo why so much milk?lol

LOL...yeah bro sometimes i go through a stage where i drink a gallon a day , AKA the Ripptoe approach to bulking
can bloat the shit out ya tho !

 

[stevesmi]

you guys gotta live. ya gotta live. all this diet crap. ya gotta live.

lol. just saying what the <20 crowd on here always blabs on threads like this. they think they can eat what they want then when they get older and build up a gut change their tune quick.

we all had 8 packs at 17. its not that hard. try it at 35 eating slop everyday then we will talk

 

[Starlight]

you guys gotta live. ya gotta live. all this diet crap. ya gotta live.

lol. just saying what the <20 crowd on here always blabs on threads like this. they think they can eat what they want then when they get older and build up a gut change their tune quick.

we all had 8 packs at 17. its not that hard. try it at 35 eating slop everyday then we will talk

I'm hearing ya !!! but I am a sucker for routine too ! eat the same shit every week day and change a little on weekend , will post my diet tomorrow .

 

[WinnyPumps]

2 scoops whey in 1% milk upon rising

50g in protein worth of egg whites + mushrooms, peppers, turkey breast, canned chicken, far free cheese slices in an omelet for breakfast

2 cans albacore tuna in water + low fat Miracle Whip

2 cans albacore tuna in water + low fat Miracle Whip

2 cans albacore tuna in water + low fat Miracle Whip

50g in protein worth of egg whites + mushrooms, peppers, turkey breast, canned chicken, far free cheese slices in an omelet for breakfast

2 scoops whey in 1% milk before bed

Over... and over... and over again every day. The only changes are I will add in boneless skinless chicken breasts without any condiments or salt, in lieu of tuna 50/50 of the time. Also, I will add in carbohydrates (grapefruit, pomegranates and oatmeal) at breakfast and pre/post workout on training days. Non training days = 0g carbohydrates.

How's that diet working out for you. I would like to try something similar but I feel I would lose some fat but muscle at the same time. That is far too little carbs it seems. You definitely can't build alotta muscle doing that

 

[C0LUMB0]

here is my 2 cents

1. eating the same thing day in and day out is a great way to build allergies and gets boring.. mix it up
2. sweet potato (baked or raw), brown rice, organic eggs, green leafy veggies, fruit should be staples of your diet
3. stay away from red meat except for grassfed beef go for salmon instead of other fish (omega 6's)
4. read RADAR's thread on foods for a great writeup
5. before the gym fiber, fiber, fiber. sweet potato + rice is great.. easy to digest after the gym protein, protein, protein
6. lose the shakes, did our ancestors evolve on shakes or real food? think about it.
7. milk is for babies... drink WATER WATER and more WATER. lose the sugar drinks like gatorade and other scam 'sports' drinks.
8. lose the salts, i've seen people who dunk tons of salt on everything they eat. freakin insanity. learn to eat your foods WITHOUT salt. very important
9. boiled eggs are great, but if possible scramble instead.. much easier to digest, less gassy!
10. see #1 again.. MIX IT UP. eating healthy should be fun. I enjoy trying out new foods, I love good food. and I love the way good food makes me feel.

American diet has too much sugar, salt, and fats. and not enough omega 6's and greens. this is why we have such a huge obesity epidemic! and its spreading to other countries now

Steve post-up your typical daily meal schedule ...am interested bro.

 

[thelocal]

lots of interseting differnet diets i see,,but yea routine is where its at,keeps me going

 

[WinnyPumps]

lots of interseting differnet diets i see,,but yea routine is where its at,keeps me going

Exactly, some people criticize a regular routine however that is the foundation of building a great physique including being successful in any part of life. Of course I change it up a bit or cheat a little but that's just part of livin life.

 

[thelocal]

Exactly, some people criticize a regular routine however that is the foundation of building a great physique including being successful in any part of life. Of course I change it up a bit or cheat a little but that's just part of livin life.

true

 

[Starlight]

train about 1.5 hrs 5 days a week and very little cardio!!!!

meal 1 .
3/4 cup oats with low fat milk - 425 cal / 16p / 10f / 62c
protein shake - 135 cal / 26p / 1f / 2c

meal 2.
190g canned tuna in oil (drained) - 240 cal / 32p / 11f / 3c

meal 3.
200g lean cut steak - 372 cal / 66p / 11f / 0c
bcoc , cauli , mushroom - 100 cal / 5p / 0f / 2c

meal 4.
190 g canned tuna in brine (drained) - 142 cal / 31p / 1.5f / 1.5c
3/4 cup oats with low fat milk - 425 cal / 16p / 10f / 62c

(prework out)
protein shake - 135 cal / 26p / 1f / 2c

workout


(post workout)
protein shake with 2 tablespoons of glucose - 210 cal / 26p / 1f / 25c

meal 5.
200g chicken breast 300 cal / 58p / 8f / 0c

meal 6.
200g lean cut steak - 372 cal / 66p / 11f / 0c
broc , cauli , mushrooms - 100 cal / 5p / 0f / 2c

meal 7. (bed)
protein shake - 135 cal / 26p / 1f / 2c

total .
3091 cal / 399p / 65.5f / 139.5c
sometimes cheat a bit with chocolate to get fats up
stats are 5'7 , 176lb ,32yrs

 

[stevesmi]

Steve post-up your typical daily meal schedule ...am interested bro.

when i ran my 2 deca cycles I was eating for 3 people, it gave me a monster appetite and helped bulk me up bigtime. when off cycle I eat much less of course

i dont have a typical meal schedule. I mix it up. but i will tell you what i have in my house and what i don't etc.

also
organic multigrain waffles
honey
organic jam
sunbutter
ezekial 0 sodium bread
grassfed beef
leafy greens
okra
various fruits (i have many different trees in my backyard.. figs, citrus, cherries, pears, peaches)
WATER, WATER, WATER.. i have an ionizer that takes out 99% of the crap in my tap water..
fruit juice (not from concentrate)
oatmeal (everyones favorite)
protein bars
salmon
fish oil
olive oil
sweet potato's (lots of em)
brown rice (lots of it)
goat yogurt
sunflower seeds
tuna (unsalted, no oil added)

when I visit family

turkey
occasional ham (fat cut off)
nuts

when i go out to restaurants

chicken
cheese
pasta

i'm sure I am leaving out a lot of things but this is a baseline of what i eat

I eat every 2 hours.. breakfast is large. the goal is to stay anabolic throughout the day.

before the gym i eat fiber, after i eat protein.. during I have creatine with water.

you wont find me drinking protein shakes.. dont believe in em, makes me crap all the time, upsets my stomach. not gonna get big on protein shakes as Ross used to say. if you have a job that prevents you from eating often then i suppose this is a better option then eating nothing, but its not that hard to pack a lunch and snacks

 

[C0LUMB0]

when i ran my 2 deca cycles I was eating for 3 people, it gave me a monster appetite and helped bulk me up bigtime. when off cycle I eat much less of course

i dont have a typical meal schedule. I mix it up. but i will tell you what i have in my house and what i don't etc.

also
organic multigrain waffles
honey
organic jam
sunbutter
ezekial 0 sodium bread
grassfed beef
leafy greens
okra
various fruits (i have many different trees in my backyard.. figs, citrus, cherries, pears, peaches)
WATER, WATER, WATER.. i have an ionizer that takes out 99% of the crap in my tap water..
fruit juice (not from concentrate)
oatmeal (everyones favorite)
protein bars
salmon
fish oil
olive oil
sweet potato's (lots of em)
brown rice (lots of it)
goat yogurt
sunflower seeds
tuna (unsalted, no oil added)

when I visit family

turkey
occasional ham (fat cut off)
nuts

when i go out to restaurants

chicken
cheese
pasta

i'm sure I am leaving out a lot of things but this is a baseline of what i eat

I eat every 2 hours.. breakfast is large. the goal is to stay anabolic throughout the day.

before the gym i eat fiber, after i eat protein.. during I have creatine with water.

you wont find me drinking protein shakes.. dont believe in em, makes me crap all the time, upsets my stomach. not gonna get big on protein shakes as Ross used to say. if you have a job that prevents you from eating often then i suppose this is a better option then eating nothing, but its not that hard to pack a lunch and snacks

Thanks bro.

 

[stevesmi]

lol I'm such an idiot!! I cant believe i left out EGGS!! easy and fast to make. good protein. i eat cage free.. tastes so much better and better for you (and the hens)

I'm boiling some as I write.

 

[RADAR]

My diet is close to steve's however i cook using Extra virgin olive oil, I have a salad every day with a tad of my favorite dressing, with RED wine vinegar, and olive oil,also about twice daily i have a handfull of nuts a good way for Omega 3 oils and a good 500 calorie addition,I stay close to my competeing level so its not too bad to get READY and cut quick!

 

[stevesmi]

i agree with RADAR.. i use extra virgin with my scrambled eggs. it makes a huge difference vs. using butter or PAM

 

[thelocal]

My diet is close to steve's however i cook using Extra virgin olive oil, I have a salad every day with a tad of my favorite dressing, with RED wine vinegar, and olive oil,also about twice daily i have a handfull of nuts a good way for Omega 3 oils and a good 500 calorie addition,I stay close to my competeing level so its not too bad to get READY and cut quick!

thats cool man i never knew u competed

 

[RADAR]

thats cool man i never knew u competed

I don't anymore ,but i feel my best just outside my zone,besides competing is hell if you've never done it ,i will say it's quite an experience something that i don't care to put my body thru that hell again.

 

[thelocal]

I don't anymore ,but i feel my best just outside my zone,besides competing is hell if you've never done it ,i will say it's quite an experience something that i don't care to put my body thru that hell again.

i hear you man,i thought really hard about competing but,in the end i dont think im ready yet,or i dont have the heart to do it i should say

 

[ceo]

grapeseed oil is better for cooking. it can handle much higher temps before it smokes.

 

[WinnyPumps]

Is Pam evoo spray no good? I either use that or regular evoo. Seems to be fine

 

[stormin67]

Nice. Your stats ?

 

[ceo]

Is Pam evoo spray no good? I either use that or regular evoo. Seems to be fine

It's ok for lower temps. As long as your oil doesn't start smoking, you'll be ok.

 

[at(almost)ANYcost]

How's that diet working out for you. I would like to try something similar but I feel I would lose some fat but muscle at the same time. That is far too little carbs it seems. You definitely can't build alotta muscle doing that

It is too little fat and too little carbs - the diet was a short term phase in order to drop that fold of skin that I saw one day starting to fall over the back of my underwear in the mirror - NO! Not me!

I am, just as of yesterday and today actually, back on the wagon and solidly marching onward toward carbohydrate inclusion and macro-nutrient enlightenment

Nothing like training in a depleted state - it's terrible, but it served as a controlled and short-term utility