Your diet Meal by Meal..Lets here it!

[CPA22]

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

 

[audiophyle]

meal 1
peanut butter
protein shake
meal 2
peanut butter
protein shake
meal 3
peanut butter
protein shake
meal 4
peanut butter
protein shake
meal 5
peanut butter
protein shake
meal 6
peanut butter
protein shake

i know i know, too much variety

 

[Babyfaced Assassin]

Meal 1:
Oatmeal, 5 Egg Whites and 1 Whole Egg

Meal 2:
Tuna, Low Fat Mayo, Veggies, Sweet potato

Meal 3: Protein Shake + 1tbsp of Flax Oil

Meal 4: Protein Shake or MRP + Oatmeal (Pre workout meal)

Meal 5: Protein Shake + Dextrose + Creatine (Post workout)

Meal 6: Chicken + Veggies + Sweet potato

 

[chewyxrage]

my diet meal by meal: currently bulking.




meal 1 - 3 slices turkey on whole wheat bread, small peice cheese

meal 2 - the monster ass shake - 2 cups skim milk, 2 servings ANPB, 1/2 cup oats, 1 banana, 1 tbsp cocoa, 1 scoop (28g) whey protein

meal 3 - 2 small chicken breasts, 1 cup veggies

meal 4 - 2 small chicken breasts, 1/2 cup brown rice

meal 5 - 1 eye of round steak

snack - 1 scoop whey protein

snack - 1 serving triscuits w/ 2 servings hummus.

meal 6 - 4 whole eggs, 1/2 cup shredded cheese, 2 peices turkey

snack before bed - 1 scoop whey and some flax oil - sometimes some anpb.

3,276 calories 142 g fat 216 g carbs 278 g protein


macros are a little messed up but it's been working

 

[desman]

meal 1-- low carb flax/wheatbran oatmeal (3 carbs)
2 tbsp cream
2 tbsp udo's oil

meal2-- 5 egg whites, 1 yolk, 2 tbsp olive oil

meal 3-- can tuna with mayo, cup veggies

meal 4-- chicken breast(spinach and cheese in middle)
handfull almonds

meal 5-- salmon
large salad(caesar dressing 1 tbsp olive oil)

meal 6-- 1/2 cup cottage cheese
2 tbsp natty peanut butter
psyllium husk fiber

sometimes i have a protein shake(oil) upon waking up or before bed and always PW

 

[HodgeMN]

Meal 1:
1 cup cottage cheese
1/4 cup whey prtotein
1 cup berries (rasberries or blueberries)
1/2 cup oatmeal
all mixed up with a spoon- not to bad

54g Protein, 40g carbs, 8g fat, 7g fiber --469 cals

Meal 2:
Almonds

9g Pro, 4.5g carbs, 21g fat, 4.5g fiber --270 cals

Meal 3:
Can of Tuna or 1/3 lb turkey breast
1 tortilla factory low carb tortilla
2 tablespoons light Miracle Whip

40.5g Pro, 11g carbs, 8.5g fat, 14g fiber -- 300cals

Meal4:
3/4 cup oatmeal
12 oz milk
1/4cup whey protein
1 heaping tablespoon of ground flax seeds

43.5g Pro, 56g carbs, 12g fat, 9g fiber -- 490cals

Post Workout Shake:
2 servings powerade (dextrose base)
1/4 cup whey protein powder

21g Pro, 36g carbs, 224 -- cals

Meal 5:
Varies but usually consists of chicken or spaghetti (low carb sauce w/o pasta) or lean beef/fish etc. I always have a spinach salad with olive oil and balsamic vinegar and some sort of vegetable.

Try to keep my calories between 2300 to 2600 as I am trying to lose bodyfat. Protein intake is around 210g/day. I try to keep carbs under 150g/day. On non-workout days this is easy since I do not have the 36g on the postworkout shake. Once in a while I will have some cottage cheese before bed. Working out well so far.

 

[SoreArms]

What are your stats, body weight, BF%, etc...


My meals (this is a 50/30/20 P/F/C)

Meal 1
3 egg white and 2 whole eggs, 1/4 steel cut and flax seed meal
or
protein shake with ANPB and flax seed meal

Meal 2
2 scoops protein (49g), 1/4 cup steel cut, flax seed meal

Meal 3
chicken breast, 1 1/2 cup brocolli, olive oil, balsamic, 1/4 cup almonds

Meal 4
chicken breast, 1 1/2 cups spinach, oilve oil, balsamic

Meal 5 (usually pre-WO)
Either chicken breast
or
Protein shake 48g (if pressed for time)
5g creatine
5g glutamine

post WO
Whey (40g)
5g creatine
5g glutamine
*I'll also add dextrose here, once I get it.

Meal 6
Chicken breast and ANPB or a handful of peanuts

Also take multi vits, zinc and Flax oil capsules for EFA's

Pretty consisten throughout the week. I'll periodically change the chicken for turkey or fish, but chicken is the main staple (cheaper).
I've lost about 15 lbs. in about 6 weeks; my weight has been steady for a couple of weeks now, but my waist line keep getting smaller 'cause all my pants are fitting much looser.

 

[JKurz1]

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

 

[wannabebig1]

meal 1

5 whites
1 whoe egg
1 cup oatmeal
1 packet splenda

meal 2

8 oz grilled chicken
1 large sweet potato

meal 3 (post workout)

2 scoops 100% whey
1 teaspoon l glutamine
aprox 30g dextrose

meal4

pt steamed chicken / brocolli
1 cup brown rice

meal 5

8 oz grilled chicken
1 medium sweet potato

meal 6 bed time

2 scoops optimun whey

 

[CPA22]

everyone seems to have the same basic diet here..good to see this

 

[JKurz1]

How does each of your "off-training" days differ? Lose the carbs? Up the carbs? Just lose the PO shake?

 

[Babyfaced Assassin]

JKurz

pretty much lose the PW shake and replace it with a "Treat" Meal

 

[JKurz1]

so, you think you eat more?? Do anything on off days? I ran this am and wondering if I should run again tonight ot just lay low and walk the pooch..........

 

[Babyfaced Assassin]

Jkurz

I train pretty intensley 6 days a week so if i treat myself i don't really count calories or anything. I find that it doesn't make me fat or anything as long as im training hard.

Sometiems we'll go for all u can eat sushi and i'll finish a tray of sushi myself and im not a big guy hehe

As for doing things in my off day?
well i teach Kickboxing on my off day so whilst im not training as such im on my feet. I try to walk around alot too but nothing too strenuous.

 

[JKurz1]

so, you are pretty active 7 days a week.....hmm.....I have two off days a week and I do 35 minutes of treadmill or eliptical first thing in the am on those days........then I was thinking about going back and hitting some more after work (i.e. I sit in an office for 99% of the day.......so, I'm hardly active)

Plus, training so early in the am on the other days, I feel like I haven't done anything come 6pm......

 

[chewyxrage]

everyone seems to have the same basic diet here..good to see this

sure is.

hey what kind of fish do you people eat? what kind of fish is good for cooking on the foremen grill? i'm looking for some variety.

 

[JKurz1]

Salmon, talapia, flounder, tuna stakes....on the foreman grill? Well, not sure..........but excellent in the oven or regular grill, so I don't see why not......

 

[dr0832]

meal 1: 1/2 cup of oatmeal, a little of some type of fruit, 1/2 serving of Metrx weight gainer, 23g of protein, 8-16 ounces of milk, 8-16 ounces of water. Sometimes 6 egg beaters.

Meal 2: 2 scoops Whey, 75g dextrose, 10g Glutamine, 7g creatine

Meal 3: 1 cup of oat meal, 1 can of tuna, 2-3 tbsp salsa, 8 ounces of milk, 1/4 cup walnuts, 16 ounces of water

Meal 4: 1.5 chicken breasts, 1 large sweat potatoe, 1/2 cup brown basmati, tbsp olive oil, 16 ounces of water

Meal 5: 1/2 serving of metrx weight gainer, 23g extra protein, 8 ounces of milk, 8 ounces of water, 1/4 cup of walnuts or sometimes a NPB sandwhich on wheat bread

Meal 6: 1/2 cup of cottage cheese, 1/4 cup of walnuts, 1 scoop of slow releasing protein, 1 chicken breast

 

[JKurz1]

Any cardio on these diets???? Off days??

 

[SoreArms]

Any cardio on these diets???? Off days??

I'm starting to do HIIT, other than that i had only been doing 10 mins pre WO and 10 mins post.

 

[JKurz1]

what will your HIIT look like?

 

[SoreArms]

I'm going to start with the 8 week program outlined in this link
http://www.musclemedia.com/training/hiit.asp

I've been doing it for a few weeks now on eliptical, but I won't start the actual program until I'm able to wake up in the morns.

I've also read that many people just do their regular cardio a la HIIT, I might also give this a try down the line.

 

[psychedout]

Typically looks like:

1) 2 cups cottage cheese
1 cup oats
2 tbsp pb

2) 2 cups cottage cheese
1 cup oats
handful of almonds

3) 2 medium chicken breats
1 cup rice

4)PWO: 1 litre of milk

5)2 medium chicken breats
1 cup rice

6) 2 cans of tuna, 2 tbsp pb

 

[Babyfaced Assassin]

JKurz yeah

some would argue that I over train though but realistically I don't think i'm training enough lol

I manage to get in 12 hours of trianing a week max

 

[JKurz1]

all good bro - I trying to cut back as I think overtraining is getting the best of me.........

 

[sfreak49]

either 2 cups of milk with allthewhey protein shake twice a day, or 2 slices of bread, a can of tuna and mayo and a cup of milk...for dinner usually a salad and a sandwich, or two sandwiches with lots of meat and some mayo.

 

[JKurz1]

female or male?

 

[Vicious cycle]

Meal 1.
3 whole eggs and 4 egg whites, 2 slices canadian bacon, 3/4 cup total ceral (I sometimes add raisins for taste) w/ 1/2 cup FF milk.


Meal 2.
Allthewhey shake (2 scoops) w/1 cup FF milk and a banana or orange or grapes.


Meal 3.
2 large chicken breasts, large salad (a little Blue cheese dressing)


Meal 4.
Allthewhey shake (2 scoops) w/1 cup FF milk and a serving of pineapple (in natural juices)


Meal 5. (only on workout days right after my workout)
Allthewhey shake (2 scoops) w/1 cup FF milk


Meal 6.
16oz. Steak and large salad (a little Blue cheese dressing) and a baked potato /butter spray (the 0 everything kind)


Meal 7.
Allthewhey shake (2 scoops) w/1 cup FF milk


I'm not a big guy (180lbs) and I find it tough to take in this much. Very tough. One more thing, WATER WATER WATER!!!!!!

 

[JKurz1]

suggestion? drop a few shakes and get some more solids in.....I know its hard, but your stomach will eventually learn to take them in...also, where are the carbs? Oats instead of total, yams, whole grains, etc.....

 

[Vicious cycle]

suggestion? drop a few shakes and get some more solids in.....I know its hard, but your stomach will eventually learn to take them in...also, where are the carbs? Oats instead of total, yams, whole grains, etc.....

I welcome any and all suggestions. The carbs are all over the place, in the FF milk, the total (even more with raisins), the baked potato and the 2 servings of fruit. How much more should someome take in? I'm not even getting half of my total protien intake from the shakes, so I don't think (IMHO) that it's out of line. I don't like oatmeal, so I looked at the info chart on the Total and oatmeal and they are pretty close.

 

[SoreArms]

Jkurz

What does your HIIT look like?

 

[sfreak49]

male. the list i made makes up the six meals i eat in a day to equal about 2500 calories.