Diet Plan

[Legion Kreinak2]

Here is my scheduled diet plan for DC training. At a bodyweight of 168, I hit 2x my bodyweight in protein on training days.



Meal 1 6:00 AM Calories Fat Carbs Protein
1 Cup Bran Buds 248 2 72 8
Skim Milk 86 0.5 12 8
3 Whole Eggs 197 13 2 16
Skim Milk 86 0.5 12 8
TOTALS 617 16 98 40

Meal 2 9:00 AM
3 Tbsp EV Olive Oil 358 40 0 0
1.5 Protein Scoops 165 33
Skim Milk 86 0.5 12 8
Skim Milk 86 0.5 12 8
TOTALS 695 41 24 49

Meal 3 12 Noon
Tuna 125 1 32
2 Slices Whole Wheat 160 8
2 Tbsp Mayo 198 22 0 0
Skim Milk 86 0.5 12 8
TOTALS 569 23.5 12 48

Meal 4 3:00 PM
Tuna 125 1 32
2 Slices Whole Wheat 160 8
2 Tbsp Mayo 198 22 0 0
Skim Milk 86 0.5 12 8
TOTALS 569 23.5 12 48

Meal 5 6:00 PM
3 oz. Chicken Breast 137 26
Vegetables
Skim Milk 86 0.5 12 8
TOTAL 223 0.5 12 34

Meal 6 9:00 PM
2.5 Protein Scoops 275 55
Skim Milk 86 0.5 12 8
Skim Milk 86 0.5 12 8
2Tbsp EV Olive Oil 238 40 0 0
TOTAL 685 41 24 71

Post-Workout Meal
2.5 Protein Scoops 275 55
Skim Milk 86 0.5 12 8
Skim Milk 86 0.5 12 8
Dextrose Powder 292 0 75 0
TOTAL 739 1 99 71

Non-Training Day Totals - Kcal: 3358 F: 145.5 C: 182 P: 290
Training Day Totals - Kcal: 4097 F: 146.5 C: 181 P: 361

 

[mtellin]

Why so little food? 3oz of chicken 3 eggs and some tuna and the rest is shakes?

Unless your trying to cut (which at 168 im assuming not) Id add 3 egg whites as well, up to 8oz of chicken, a can of tuna (didnt say how much you were eating now) and try to throw out one shake and add one meal instead

 

[Numani]

get more food in there. drop some shakes.

calorie content seems okay as does the macro nutrient breakdown.

when do you train-time?

 

[Legion Kreinak2]

I usually end up training around 4:00 PM or if not then, then I have to wait until later at night, like 9:00-10:00 PM or so.

If the caloric requirements are met, and macronutrient breakdown is sufficient, then why must I add more solid food? I find it difficult for me to down so much, which is why I added in the shakes.

 

[IronLion]

3 oz of chicken breast is like 17 grams protein, you should be eating about 8 oz of whatever meat....

 

[Legion Kreinak2]

In any case, as long as I meet the caloric and macronutrient requirements, isn't it a sound diet?

 

[blinddeafmute]

I see nothing wrong with your routine. I bet you would gain weight pretty darn good on that since you are new. It took me a while to be able to eat 7 times a day. I see nothing wrong with having 3 shakes a day either. Sometimes its all you can do to get it all in. I have a very busy schedule and shakes are the absolute only way I can get in all of my cals/carbs/fat/protien.

I got the same thing when I posted my diet. Not enough food. I got asked if I was cutting. Im eating 6000 calories and almost 400g protien a day.

Whatever it takes to get it in, do it.

 

[Legion Kreinak2]

Thanks BDM, it's nice to hear that.