Heres are a few sample diets from my journal back in September of 1999 when I was at 169lbs, and 2 pictures from around that time. I was trying to get back into the 170-180's after losing ALOT of weight from a graveyard shift, missing meals, and was pissed. Thats when I first got dedicated to my meals. Looking this shit over just reminded me, Cream of Wheat, the cinnamon flavor, that shit was great for carbs. I think Ill pick up some today! I should add that most of the meals listed as protein shake were likely "The Beast 1200" a weight gainer I used at the time. Id often go through 4 jugs a month which equaled a small car payment at the time. So a shake could be 2-4 scoops of the weight gainer and if I took 8 scoops a day that was 400 of my carbs, 112 grams of protein and 2400 calories right there.Its not specified in my journal so Im not sure which were protein shakes and which were weight gainer. But I did count meticulously at the time. I would generally shoot for 8 scoops a day of the weight gainer, and sometimes hit 12 scoops.
Sample Diet #1: (A minimum of 275 grams protein, 5,830 calories,711 carbs)
Meal 1: Protein bar
Meal 2: Protein shake (possibly weight gainer)
Meal 3: 2 chicken breasts in salsa, a can of veggies, Large baked potato with sour cream
Meal 4: Protein shake (possibly weight gainer)
Meal 5: 1 1/2 large steaks, 2 potatoes and 2 packets "Cream of Wheat"
Meal 6: 9 buffalo wings, 2 baked potatoes
Meal 7: Protein shake (possibly weight gainer), chicken breast with salsa
(some soda too.
Had to buy food in bulk at this time, and it did get expensive. I went through 1500$ (all I had) within a few months eating like this. I also ate fast food often which was the biggest expense of all)
Sample Diet 2: (312 grams protein, 801 carbs, 5,700 calories)
Meal 1: Protein shake (possibly weight gainer)
Meal 2: Protein bar
Meal 3: Protein shake (possibly weight gainer)
Meal 4: 2 chicken breasts in salsa, 2 baked potatoes, veggies
Meal 5: A steak, 2 potatoes, can of veggies, 2 packets "Cream of Wheat"
Meal 6: 2 turkey burgers
Meal 7: Protein shake (possibly weight gainer)
(Since I dont know which were the weight gainers, and which were just protein shakes I cant label them for sure. But I would usually take 4 scoops of the weight gainer upon waking and the last 4 scoop before sleeping. So they wouldnt be too close to eachother at all. At 1200 calories a piece they filled me up more then enough. I was also only 169lbs and hated to eat, so mostly all of this was force feeding. It was the intense desire that made me force it down)
And lastly, I dug up this day from one of my journals on the date 7-30-02 when I hit a record high of 441 grams of protein total. My best eating day ever. Never broke 400 again, and it took around 24 hours Im guessing, with naps or I may have stayed up straight through. Cant remember. If I tried to consume this much in 12 hours it would probabally make me sick. Here it is:
Sample Diet 3: (441 grams of protein, didnt calculate the rest)
Snack: Bowl of cereal with milk
Meal 1: Five scoops of "The Beast 1200" ( 70 grams protein, 1500 calories, 250 carbs)
Meal 2: "Pure Pro" shake
Meal 3: 2 scoops of whey powder
Meal 4: Buffalo chicken strips, fries, corn and brownie (A "Hungry Man" TV dinner that Id often get)
Meal 5: 12oz of shrimp
Snack: 4 slices of bologne
Meal 6: Five scoops of "The Beast 1200" ( 70 grams protein, 1500 calories, 250 carbs)
PLUS: 72 ounces of milk total throughout the day
More food then I can probabally process efficiently. haha So as you can see, quite different then my recent diet journal. This was and still is the most efficient way for me to bulk. Its extremely difficult for me to eat like this these days, and Im 195 now. Its a matter of forcive habit. It can also get expensive. Hope that helps!!