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Thread: Meal Plan Complete! Thoughts?

  1. #1
    Senior Member BigBossMan's Avatar
    Join Date
    Apr 2007

    Meal Plan Complete! Thoughts?

    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%

  2. #2
    Senior Member BigBossMan's Avatar
    Join Date
    Apr 2007

    sorry to post twice

    I messed up the format on that last sorry to post again. This one is a little easier on the eyes though.

  3. #3
    Senior Member
    Join Date
    Dec 2006
    Raleigh, NC
    that looks pretty frickin soild

  4. #4
    Senior Member Mr. D's Avatar
    Join Date
    Mar 2006
    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.

  5. #5
    Join Date
    Feb 2007
    Brighton, Illinois
    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.

  6. #6
    Senior Member BigBossMan's Avatar
    Join Date
    Apr 2007
    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.

  7. #7
    Senior Member Mr. D's Avatar
    Join Date
    Mar 2006
    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.

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