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Alaric
03-15-2004, 11:14 PM
17 years old
511
167 lbs
Bulking, with a 40/40/20 P/C/F Ratio

Daily Caloric Intake: 4000 cals
Daily Protein Intake: 400g
Daily Carb Intake: 400g
Daily Fat Intake: 90g

Daily Schedule (Training Days):

6:45 am Wake up
7:25 am Meal 1 - Breakfast
9:35 am Weight Training Workout
10:35 am Meal 2 - Post Workout Shake
1:30 pm Meal 3
2:00 pm Afternoon Nap
4:00 pm Meal 4
6:30 pm Meal 5
9:15 pm Meal 6
9:45 pm Sleep

Meal Breakdowns

Beside each meal name, I will have a range (goal) for how my p/c/f intake for that meal. I may be off by a couple grams overall though. Ratios are always (P/C/F)

Meal 1 (67 grams protein, 117 grams carbs, 15 grams fat)
2 Whole Egg - 148 calories (12.4 / 0.6 / 10)
9 Egg Whites 150 calories (31.8 / 2.4 / 0)
4/3 Cup of Oatmeal w/ 4tsp Splenda 500 calories (20.8 / 84 / 8)
1 Large Apple 110 calories (0.5 / 29 / 0.360)
10 Baby Carrots (95g) 35 calories (1 / 10 / 0)

Totals = 943 Calories (66.5 / 126 / 18. 36)

Meal 2 (67 grams protein, 117 grams carbs, 10 grams fat)
4 slices of white bread - 360 calories (12 / 68 / 4)
2.5 Scoops ON Whey 275 calories (57.5 / 7.5 / 4.5)
1 Large Apple 110 calories (0.5 / 29 / 0.360)
4 Strawberries 44 calories (0.8 / 7 / 0.4)
10 Baby Carrots (95g) 35 calories (1 / 10 / 0)

Totals = 927 Calories (71.8 / 121.5 / 9.26)

*I'm using white bread, because it has a higher GI index and will shuttle it into my system faster postworkout.

Meal 3 (67 grams protein, 67 grams carbs, 13 grams fat)
1 1/3 -Cup Brown Rice 290 calories (6 / 61 / 2.1)
9 oz chicken (before cooking) 281 calories (58.8 / 0 / 3.1)
1 Cup broccoli 30 calories (2.5 / 6 / 0.3)
1 tsp flax oil 60 calories (0 / 0 / 6.8)

Totals = 541 Calories (67.3 / 67 / 12.3)

Meal 4 (66 grams protein, 67 grams carbs, 13 grams fat)
1 1/3 -Cup Brown Rice 290 calories (6 / 61 / 2.1)
9 oz chicken (before cooking) 281 calories (58.8 / 0 / 3.1)
1 Cup broccoli 30 calories (2.5 / 6 / 0.3)
1 tsp flax oil 60 calories (0 / 0 / 6.8)

Totals = 541 Calories (67.3 / 67 / 12.3)

Meal 5 (66 grams protein, 20 grams carbs, 20 grams fat)
2.65 scoops ON WHEY 275 calories (60 / 8 / 4.9)
2 tbsp heavy Whip Cream 103 calories (0.6 / 0.8 / 11.2)
4 Strawberries 44 calories (0.8 / 7 / 0.4)
5 baby carrots - 17 calories (0.5 / 5 / 0)

Totals = 456 calories (62.3 / 20.4 / 16.5)

Or
10oz lean meat/chicken 312 calories (65.3 / 0 / 3.4)
1/3 cup of brown rice 72 calories (1.5 / 15 / 0.5)
1 tbsp flaxseed oil - 120 calories (0 / 0 / 13.6)

Totals = 504 calories (66.8 / 15 / 17.5)

Meal 6 (66 grams protein, 0 grams carbs, 21 grams fat)
3 Whole Egg - 276 calories (18.6 / 0.6 / 21)
9 Egg Whites 150 calories (31.8 / 2.4 / 0)
2 oz Lean Roast Beef 100 calories (18 / 0 / 3)

Totals = 526 calories (68.4 / 3 / 24)

***********************************************
w/ Meal 5a
Daily Totals: 3934 Calories (403.6 / 404.9 / 92.72)

w/ Meal 5b
Daily Totals: 3982 Calories (408.1 / 399.5 / 93.72)

Saint Patrick
03-15-2004, 11:44 PM
Looks good to me.

wibble
03-16-2004, 07:25 PM
I agree, looks really good. :)

Alaric
03-16-2004, 08:58 PM
Thank you guys :) my 2 hours of hard work payed off!

Spartacus
03-17-2004, 12:07 AM
looks good, although not very gourmet :p