These are the post workout meals Tony Gentilcore put up in an article for bulking:
Meal #1: One serving Surge (or anything equivalent). Yes, chocolate milk would suffice as well.
Meal #2: (45-60 minutes later): 2-3 cups of cereal (Smart Start, Honey Bunches of Oats) with scoop protein powder, 1 yam (mashed with cinnamon), apple, and some cottage cheese with yogurt.
Meal #3: (another 60-90 minutes later): 2-3 servings of whole wheat (or spinach) pasta with marinara sauce, a chicken breast, and broccoli.
Meal #4: (another 90 minutes after that): 2 cups rolled oats with blueberries and cinnamon.
These were for a lower day with calories lowered on an upper body and no training day.
What would be a rough estimate of the caloric load for the above 4 meals and the macronutrient breakdown?
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
Current mile time: 4:23
Century races: 3
Current supps: http://www.atlargenutrition.com/prod...covery/results