View Full Version : Meal Plan Complete! Thoughts?

05-08-2007, 04:44 PM
:whip: Okay I finished my daily meal plan.

BreaKfast-Protein Shake
1 cup carrot juice
1 large organic egg
1 tablespoon Wheat Germ Oil
2tablespoon Natural Raw Wheat Germ
1 Cup Skim Milk
2 Large Organic Egg whites

Totals: 468Cals
Fat: 21g
Carb: 44g
Prot: 28g

1 Cannned Red Grapefruit
1 Cup Stuffed green olives

Totals: 511 Cals
Fat: 16g
Carb: 87g
Prot: 6g

1 Apple Carb:19

2cups cooked lentils
1tbsp Olive oil
1 cup 8 oz nonfat plain yogurt

Totals: 725 Cals
Fat: 16g
Carb: 99g
Prot: 50g

1 cup Organic Hummus
1 cup raw celery
2tbsp Olive Oil

Totals: 478 Cals
Fat: 31g
Carb: 40g
Prot: 13g

2 slices sprouted wheat bread
4tbsp organic peanut butter
2cups skim milk

Totals: 686 cals
Fat: 35g
Carb: 49g
Prot: 36g

Before Bed:
1 cup LF cottage Cheese
1tbsp olive oil

Totals:283 Cals
Fat: 14g
Carb: 6g
Prot: 28g

Grand Total: 3,215 Calories
Fat: 136g
Carb: 356g
Prot: 162g

grams cals %

Fat: 136 1220 40%
Sat: 24 212 7%
Poly: 29 261 9%
Mono: 74 670 22%
Carbs: 356 1173 39%
Fiber: 62 0 0%
Protein: 162 649 21%
Alcohol: 0 0 0%

05-08-2007, 04:45 PM
I messed up the format on that last sorry to post again. This one is a little easier on the eyes though.:cool:

05-08-2007, 06:17 PM
that looks pretty frickin soild

Mr. D
05-08-2007, 06:19 PM
What are your goals?You must be bulking. I might higher protein a little bit and lower carbs.

Also I would say your snacks and premeal workout need more protein in them.

05-08-2007, 06:27 PM
1g protein/LBM
.5g fat/LBM


How much do you weight?
Whats your bf%?

I'm with Mr. D, but I dont like the grams of fat, but it's your choice.

05-08-2007, 06:33 PM
Yeah my goal is to bulk but I will probably start at 2500-2750 cals a day and slowly work towards this but the meal plan will be the same just smaller portions.

Right Now I am 6' 177 with about 20% body fat I would like to keep cals low for awhile slowly build up to 3200 do lots of cardio for awhile and lift like crazy and get down to 15% bf before bulking. Or should I just bulk and worry about cutting later. I am torn between the two either way I am going to slowly build up to 3200 cals so that my body can adjust.

My protein intake was calculated based upon a 1.14g protein per LBM.

There is also a post workout meal that is not listed here that contans

30g fat
100g hi GI carb such as baked potatoe, parsnip, or perhaps dextrose
40g protein

these are a given after every lift and not factored into the overall diet so I am sure my cals will end up somewhere close 4000 when I reach full on bulk.

Mr. D
05-08-2007, 07:55 PM
if you are 20% bf i wouldnt look into bulking. Get as lean as possible then start a nice clean bulk.

you should include that PWO meal in fitday.