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Your diet Meal by Meal..Lets here it!

CPA22

CPA22

New member
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.

I posted this in the diet section also but i figured it would of course get more hits here
 
brown rice or oat cereal with almond meal mixed in either. about 8 whole eggs, 20oz of lean (untra thin sliced eye round) steak, at least a gallon of water, a few apples, maybe an avocado, some baguette, then whatever my wife makes for dinner. oil i use for foods/cooking is olive. protein is way high, carbs are moderate, and fat is moderate to high. yeah i know, this is no model diet, but you know it's working for me.
 
nope, the spelling IS correct. i wish i had chosen "and," so "40andpumpin," but i didn't. let me say here and now i'm sorry for any misunderstanding that may have caused, but i can assure anyone and everyone, i am 100% heterosexual. :D
 
40butpumpin said:
nope, the spelling IS correct. i wish i had chosen "and," so "40andpumpin," but i didn't. let me say here and now i'm sorry for any misunderstanding that may have caused, but i can assure anyone and everyone, i am 100% heterosexual. :D
Click to expand...

oh man you tease. you had me all excited.
 
meal 1 - 6 egg whites, 3 whole eggs, 1 cup oatmeal , 1-1.5 tablespoon natty peanut butter

meal 2 - homemade MRP with oats, protein powder, g plenish and peanut butter (about 700 cals)

meal 3 - chicken breast with sweet potatoes or my blended oatmeal peanut butter drink if i'm in a rush (8 oz water, 2 packets of splenda, 1 cup oats, 2 tablespoons natty peanut butter)

meal 4 - either fish or chicken , cup and a half of brown rice, 1 spoon of natty peanut butter

meal 5- MRP again

meal 6 - eggs again (raw though )



meal 6
 
CPA22 said:
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.

I posted this in the diet section also but i figured it would of course get more hits here
Click to expand...

you might limit carbs to workout days and pw add some flax oil , mct
 
CPA22 said:
calveless wonder, what are you stats and goals with this diet?
Click to expand...

5'8, 177, 10-11% bf......

this is my bulking diet.... trying to put on another few pounds of muscle before i try to diet down to about 6-7%
 
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
 
my cutting diet
200g apple+170g chickenbreast+20g flaxsseedoil 7 times a day. 50g maltodextrin pwo. 3200kcal ed. 500mg r-ala + 6g alcar ed. 100mg primo eod. Loosing 1cm round the belly and just about 1kg ew.
 
8oz of ham with fruit

6 whole eggs

one fist of brown rice and 25g protein drink

6 whole eggs

one fist of beans and 25g protein drink

8oz of chicken breast

one fist of broccoli and 25g protein drink

8oz of beef

one fist of spinach and 25g protein drink

8oz of chicken breast

8oz of beef

8oz of ham


I add a 100g CHO/100g protein drink on lifting days by replacing two meals.

I carry a backpack with a cooler inside to hold on to my food where ever I go and I have 12 alarms set up on my cell phone to remind me to eat every hour.

I don't eat the brown rice or beans four days out of the week.

My diet changes almost every week.

This is basically my bulking and cutting diet.
 
Last edited:
CPA22 said:
I see alot of people posting about apples...is there something that i dont know about them?
Click to expand...

one a day keeps the doctor away!

actually, apples are great. apple pectin has many benefits.
 
1. Two servings wheat germ, 1 serving strawberries, 1 serving blueberries. Six scrambled eggs with two yolks and a protein shake.

2. Protein shake and 10 fish oil capsules

3. Workout drink, 30g P 60g CHO

4. Post workout meal, protein shake and two bagels.

5. One hour post workout 1 can beef and vegetable soup with a protein shake.

6. 8oz lean beef.

7. 8oz chicken breast 5 fish oil capsules.

8. Protein shake and 10 fish oil capsules.

This has been my diet for the past six weeks.:alien:
 
i remember reading somewhere that to much protein is stored as fat and also that our body cant handle more than 25g's at a time. If this is true, why do we have so much???
 
JKurz1, who are you talking to?


CPA22, maybe if you consume 1 kg of protein /d , while consuming 200g of carbs and fats.
 
CPA22 said:
i remember reading somewhere that to much protein is stored as fat and also that our body cant handle more than 25g's at a time. If this is true, why do we have so much???
Click to expand...

Any source of nutrients above and beyond what your body can use will be stored as fat - wether it is carbs, fat, or protien.

The conversion to fat itself takes some energy, so it is not a 1-1 but your body will convert protien to fat to be sure.
 
Well, all I know is that when I eat massive amounts of protein I lose massive amounts fat.
 
Last edited:
meal 1 - 22g whey protein
7 jumbo egg whites
3 jumbo yolks

meal 2 - 12 oz lean ground beef
1 salad

meal 3 - one apple
22g whey

meal 4 - 66g whey
120g powdered gatorade carbs

meal 5 - 2 servings brown rice (54g carbs)
generous amount of any green veggie
8 oz chicken or turkey
3 tbsp natty PB

meal 6 - 2 cans tuna fish
2 tbsp flaxseed oil

meal 7 - 66g whey
3 tbsp natty PB
 
Someone loves their myoplex.....always under the impression that more than 1 a day isn't benefitial...........I'm taking in 3 shakes (1 pw, 1 mid am, and 1 before bed) so I switched my mid-pm meal from a shake to a tuna pack and flax......
 
Meal 1: 8 whole eggs, 3-4 packets instant oatmeal or a few cups of a whole wheat based cereal.

Meal 2: 3-4 McDonalds double cheeseburgers.

Meal 3: Tuna steak or chicken sandwich (~8 oz), cottage cheese, rice.

Meal 4: Protein shake with Udo's choice oil (~75 g protein)

Meal 5: 4 tuna salad sandwiches on whole wheat

Meal 6: Protein shake w/ Udo's

Meal 7: 16 ozs of ribeye steak or prime rib with a few cups of broccoli


Varies heavily but that's pretty close to how I usually eat.
 
6' 1/2" 230 lbs

BF unsure of probably around 14%. I eat like a guy 50 lbs heavier lol
 
First thing in the AM I mix 3 cups of milk or OJ with 6 scoops of AllTheWhey protein. That becomes 3 meals for 150-180 grams of protein already. Beyond that I eat pretty much what I want but breakfast might be 4 eggs scrambled w/cheese and a packet of oatmeal. Lunch may be fast food w/a chicken breast sandwhich. Depending on lunch dinner might be beef (burritos, hamburger), grilled chicken breasts or Kirkland canned chicken, which is 65 grams of protein. Hopefull ends up around 300 grams of protein which is all I really count.
Also start or finish the day with a big spoonful of Metamucil (fiber) in 12oz water.
 
Yes you do D - you lose the instant shit and get some steel cuts and drop the McyD's, for some chx breast and yams and I think you'd see better gains...just a thought......my diet could use some help too.....I need to nix a few shakes.......
 
This was originally Crumcake's diet for "Getting Ripped While Maintaining Muscle Mass"...I modified it a bit to lower the calories.

(1)*7:00*
2 servings Pro Complex – 520 calories (260 each), fat 4g (2 each), protein 110g (55g each)
and
1 tablespoon Flax Oil – 120 calories (120 each), fat 13.6g , protein 0g


(2)*9:00*
Grilled Chicken Breast - 85 calories, fat 1.8g, protein 16g
1 cup steamed veggies - 60calories, fat .5g, protein 5g

(3)*11:00*
2 cans of tuna w/ onion, celery, and 1 tablespoon safflower mayonnaise
sf – calories 99, fat 11g, protein .2g
2x tuna – 440 calories, fat 10g, protein 81.2g
celery – 2 calories, fat 0g, protein 0g
onion – 4.2 calories, fat 0g, protein 0g
TOTAL: 545.2 calories, fat 21g, protein 81.4g

(4)*1:00*
1 servings ProComplex – 260 each, fat 2g, protein 55g
and
1 tablespoon Flax Oil – 120 calories, fat 13.6g , protein 0g

(5)*3:00*
Grilled Chicken Breast - 85 calories, fat 1.8g, protein 16g
1 cup steamed veggies - 60calories, fat .5g, protein 5g

(6)*6:00*
Post workout 1 Serving ProComplex – 260 calories, fat 2g , protein 55g

(7)*8:00*
Grilled Chicken Breast - 85 calories, fat 1.8g, protein 16g
1 cup steamed veggies - 60calories, fat .5g, protein 5g


TOTAL: 2260.2 calories, fat 63.1, protein 364.4
 
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