meal plans

[Skii]

does anyone have any good meal plans written down, like your meals throughout the day. need a good meal plan for someone that's about 220 lbs with about 10-12% bf, that'll give me good gains. thanx

that all depends on your genetics and metabolism

here is a sample of what i eat on a daily basis:

7am Wake up

5 scrambled eggs
small piece of steak (rare)
1 nutriplex shake
8oz. glass of water
multivitamin

10am

5 scrambled eggs
1/2 cup steamed rice
8oz. glass of water
Just Whey shake

1pm

Chicken breast
1/2 cup steamed rice
8oz. glass of water

4pm

chicken breast
1/2 cup steamed rice
8oz. glass of water

7pm

Nutriplex shake w/one scoop of creatine

730-930

Workout

945pm

nutriplex shake w/one scoop of creatine

1030pm

BED TIME


When some of the servings gets to be too bland or boring i'll switch up with maybe salmon once a day, or tuna, maybe some turkey, and several times a day between meals i'll eat a spoonful of peanut butter for some added fat calories and a little extra protein.

HOPE THIS HELPS!!!




Don't know what your goal as far as weight and build is concernes but, during this diet I have gone up to 220#, and about 13%bf, and gains are coming slowly(i am a hardgainer) but they are coming, plus lifts have increased as the more protein and good carbs I get I feel better in the gym.


[ December 31, 2001: Message edited by: hrdpecs ]

[Robyn]

when i wake up i always start with a good breakfast, bowl of "healthy" cereal or oatmeal and an 8oz. glass of oj (carbs)and either a serving of cottage cheese or a six egg white omelete w/ fat free cheese for protein. a multivitamin, CLA, calcium pyruvate (for endurance during workouts, and fat to muscle synthesis)
-snack: 2 hrs later, usually consists of a Designer Whey Protein bar, or a MetRX bar, CLA, calcium pyruvate, and chromium picolinate(also helps to cut fat)
-lunch: 2 hrs later, would be a tuna salad, or sandwich w/ fat free mayo (any herbs or spices you please considering they have virtually 0 calories) on lite, whole wheat bread, or a couple of broiled fish fillets, and a fat free yogurt, CLA, Pyruvate, l-carnitine(another aid in fat reduction)
-snack: 2 hrs later, myoplex or some other whey protein shake, mixed w/ creatine, then supplemented w/ DHEA
-dinner: 2 hrs later:skinless chicken breasts, salmon or low fat fish, turkey, a healthy microwave dinner(when in a pinch for time)lean cuts of steak, then for a side i would have, brown rice and veggies, or a baked potato and veggies.
snack 2hrs later- last meal would be another protein shake because it metabolizes rapidly

but don't forget, after every meal drink anywhere from 8 to 16 ozs, of water to ensure that all nutrients go to muscle development and cleanses the liver and kidneys. works for me. hope you find this helpful bro!

[Skii]

i dont know about you guys but my schedule is packed from morning until night, i just cant believe you guys spend all that time on making your meals! guess i'm just not dedicated enough. maybe nightime prepping is the answer.

[baracuda]

ski,
night time prepping is definitely the answer
for myself, anyway
Sunday shopping... followed by chic cooking, yams baking, veggie cutting, eggs boiling, etc...(thank goodness for tupperware!)
2 nites (Sun, Thurs) of good prep sets me up for the week... only way to make it happen