Can anyone assist me in a meal plan?

[nismo]

I need some advice on a daily meal plan. I want alot of calories, low fat, and high protein. I am starting to get serious about my working out and really want to put on some mass. My diet sucks right now and I know thats why im not growing the way I want to.

-Also, do most of you cook the majority of your meals on one day and space them out throughout the week?

My stats: 29 yrs old . 5`10 170lbs. Im usually around 180lbs. Im just coming off of a wrist injury and really looking to hit it hard. I also train 4 days a week. I hit the gym at 8pm on workout nights (for an 1.5 hours) and go to bed at 10pm.

Can someone give me an example of what I should be eating on a daily basis.
-breakfast...
-snack...
-lunch...
-snack...
-dinner...
-pre-workout...
gym
-after workout (before bed)...


thanks a ton for your time and advice.

 

[SoreArms]

you need to figure out your daily calorie intake first. I'm assuming you want to bulk, so a good start is bodyweight x 15= daily calories. Now you want ot determine what percentage of your calories you want ot get from protein, carbs and fat. Not sure what a good macro percentage would be for bulking since I'm always cutting. Once you have that, then divide by either 6 or 7, you shouldn't get less than 6 meals per day.

I cook a ton of food on Sunday and it usually lasts me through out the week, but I do cook a thing or two during the week too. It's just nice not to have to worry about cooking 3-4 meals for work everyday, just reach in the fridge, pack things in tuppperware and go.

Here's a sample of what my msot common daily meal plan looks like. You're probably going to want more carbs and have them in every meal.

Meal 1 (6:00 - 6:30 AM)
protein powder (30g protein)
1/3 cup raw oatbran 20g carbs)
1 tbs flax seed meal (4.5g fat)


Meal 2 (9:00 AM)
2 servings cottage cheese (28g protein)
1 tbs ANPB (4g fat)
1/3 cup raw oatbran (20g carbs)


Meal 3 (11:30 AM)
6oz raw broccoli
5oz chicken breast or 1 can tuna
balsamic vinegar
sesame seed or olive oil


Meal 4 (2:30 - 3:00 PM)
1 scoop protein powder
1 tbs flax seed meal


Meal 5 (4:30 - 5:00 PM)
4 oz brown rice
5 oz chicken breast


Meal 6 (7:00 - 7:30 pM)
if post work out
50g dextrose
30g whey protein

if not
chicken or tuna wrapped in low carb tortillas or somethign similar to meal 3
(I taper on carbs later in the day)


Meal 7 (9:00 - 9:30 PM)
carb countdown (12g protein, 3g carbs)
1 scoop of protein powder

or sometimes a beef or salmon steak

 

[nismo]

thanks man... that gives me an idea.

 

[Ozz2001]

add 3 meal replacements a day and you will gain....