please make me a good diet.

[Reinier]

Please help me get a good diet.

My goal is to add as much muscle mass as possible before march when i will start cutting.

I have been eating in a kind of careless way till now, no crap or junkfood, usually enough protein, enough small meals, but lots of simple carbs and some bad fats and no real order.

a few things about how my diet should be:
not too high budget. dont wanna eat up all the money in the house.

I only have whey protein post workout and its the only supplement i use.

I dont eat cheese. not under any circumstance.

meals between something like 9 am and 3 pm should be easy to bring along and snack.

If somebody could make me a good diet that goes by these rules i would be very grateful.

[big calvin]

ok this is gonna be easy:D

work these foods out to how many caloires u think u could grow nice on.

meal 1
myoplex mass(u can get it on netrition.com. its like $2 a shake)

meal 2 & 3
some type of big sandwhich(lots of turkey or roast beef:D )

meal 4
myoplex mass

meal 5
chicken breast and brown rice

now throughout all the day drink 2% milk ;)

then u should grow pretty good on this.

[Reinier]

thx calvin but i dont think ill have the myoplex, it seems like a great supp but i cant order overseas because i dont have visa or mastercard and the supps in holland are very expensive.

The big sandwich with meat along to school seems like a great idea, as does the chicken and brown rice.

I think id like to replace meal 1 with oatmeal for the carbs and 2 full eggs for the protein.

I already drink 2% milk all day btw.

another thing i like to put in is some peanuts as they have some good fats and some protein too, and they make an easy way to modify your calorie intake.

meal 1 about 7:30 am
oatmeal
2 full eggs
multivitamin pill

meal 2 about 10:50 am
that yum big sandwich with meat(WW bread of course)

Meal 3 about 12:50 pm
some peanuts
sandwich (probably jus normal one, maybe ham on it)

meal 4 about 15:30
another sandwich

meal 5 family dinner around 18:00
vegetables
potatoes or brown rice
meat
multivitamin pill

meal 6 20:00
skim yoghurt

meal 7 just before hitting the bed, whatever time that is
small can of tuna

[Reinier]

I forgot one important meal, the post workout.
on workout days i would not have meal 4 and replace it with this:
some white bread for insulin spike
about 50 grams of whey powder in water
some WW bread


wow... looking at this im gonna eat a LOT.....
well i guess its ok to have many meals if you work the cals.
I dont really know many cals ill probably need....
I`m about 198 lbs now, 6"3, 18% (i believe) i work out about 4 times a week and i play basketball 2 times a week.
any ideas what my maintenance level could be? 3500 kcals?