Tough Old Man

Looking for a 6K plus diet not super high on FAT. Do you have one?

Emma-Leigh

Just because I am kinda bored....


MEAL 1:
2 cups dry oats (612 cals, 104 carbs, 17g protein, 10g fat)
1 scoop whey protein (100 cals, 25g protein)
2 eggs, 6 egg whites (230 cals, 35g protein, 10g fat)
3 fish oil capsules
TOTALS = 972 cals, 104g carbs, 67g protein, 23g fat

PWO SHAKE:
2 scoops Whey (200 cals, 50g protein)
1 banana (110 cals, 28g carbs)
1.5 cup skim milk (120 cals, 18g carbs, 12g protein)
1 cup oats (306 cals, 52g carbs, 8.5g protein, 5g fat)
TOTALS = 736 cals, 98g carbs, 76.5g protein, 5g fat

MEAL 2:
2 cups brown rice (432 cals, 92g carbs, 8g protein, 2g fat)
6 oz chicken (240 cals, 46g protein, 3.5g fat)
1 cup broccoli
3 fish oil caps
TOTALS = 700 cals, 92g carbs, 52g protein, 8.5g fat

MEAL 3:
2 tbs almond butter (180 cals, 4g carbs, 8g protein, 18g fat)
1.5 scoops whey (150 cals, 37.5g protein)
1.5 cup skim milk (120 cals, 18g carbs, 12g protein)
1 cup oats (306 cals, 52g carbs, 8.5g protein, 5g fat)
1 cup blueberries (80 cals, 20g carbs)
TOTALS = 836 cals, 94g carbs, 66g protein, 23g fat

MEAL 4:
2 cups brown rice (432 cals, 92g carbs, 8g protein, 2g fat)
6 oz chicken (240 cals, 46g protein, 3.5g fat)
1 cup broccoli
3 fish oil caps
TOTALS = 700 cals, 92g carbs, 52g protein, 8.5g fat

MEAL 5:
2 cups brown rice (432 cals, 92g carbs, 8g protein, 2g fat)
6 oz chicken (240 cals, 46g protein, 3.5g fat)
1 cup broccoli
3 fish oil caps
TOTALS = 700 cals, 92g carbs, 52g protein, 8.5g fat

MEAL 6:
8 oz salmon (330 cals, 53g protein, 13.5g fat)
2 whole eggs (140 cals, 14g protein, 10g fat)
10 oz sweet potato (225 cals, 48g carbs, 6g protein, 1g fat)
1 cup vegetables
TOTALS = 695 cals, 48g carbs, 73g protein, 24.5g fat

MEAL 7:
2 cups cottage cheese (336 cals, 16g carb, 56g protein, 3g fat)
1 oz walnuts (160 cals, 1g carbs, 4g protein, 17g fat)
2 cups skim milk (160 cals, 24g carbs, 16g protein)
TOTAL = 656 cals, 41g carbs, 76g protein, 20g fat



TOTAL = 5995 cals
CARBS = 661g (45%)
PROTEIN = 515g (35%)
FAT = 121g (20%)


If you want to hit 6000 cals spot on.... add 1 tsp cinnamon to your oats in the morning...

Vieope

FURtherness

DeadBolt

Now thats a killer diet LOL...I would love to give that a go one day. What guidlines did you follow to do that emma b/c the proteins and carbs are fairly close...I would think one would want some more carbs over protein during a nice bulk like that.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Emma-Leigh

I just put it together like that.

If you wanted slightly more carbs/less protein:

MEAL 1:
2 cups dry oats (612 cals, 104 carbs, 17g protein, 10g fat)
1 scoop whey protein (100 cals, 25g protein)
2 eggs (140 cals, 14g protein, 10g fat)
1 cup skim milk (80 cals, 12g carbs, 8g protein)
1 med. apple (70 cals, 17g carb)
3 fish oil capsules
TOTALS = 1002 cals, 133g carbs, 64g protein, 23g fat

PWO SHAKE:
1.5 scoops Whey (150 cals, 37.5g protein)
1 banana (110 cals, 28g carbs)
1.5 cup skim milk (120 cals, 18g carbs, 12g protein)
1.25 cup oats (382 cals, 65g carbs, 10.5g protein, 6.25g fat)
TOTALS = 762 cals, 111g carbs, 60g protein, 6.25g fat

MEAL 2:
2 cups brown rice (432 cals, 92g carbs, 8g protein, 2g fat)
6 oz chicken (240 cals, 46g protein, 3.5g fat)
1 cup broccoli
3 fish oil caps
TOTALS = 700 cals, 92g carbs, 52g protein, 8.5g fat

MEAL 3:
2 tbs almond butter (180 cals, 4g carbs, 8g protein, 18g fat)
1.5 scoops whey (150 cals, 37.5g protein)
1.5 cup skim milk (120 cals, 18g carbs, 12g protein)
1 cup oats (306 cals, 52g carbs, 8.5g protein, 5g fat)
1 cup blueberries (80 cals, 20g carbs)
TOTALS = 836 cals, 94g carbs, 66g protein, 23g fat

MEAL 4:
2 cups brown rice (432 cals, 92g carbs, 8g protein, 2g fat)
6 oz chicken (240 cals, 46g protein, 3.5g fat)
1 cup broccoli
3 fish oil caps
TOTALS = 700 cals, 92g carbs, 52g protein, 8.5g fat

MEAL 5:
2 cups brown rice (432 cals, 92g carbs, 8g protein, 2g fat)
6 oz chicken (240 cals, 46g protein, 3.5g fat)
1 cup broccoli
3 fish oil caps
TOTALS = 700 cals, 92g carbs, 52g protein, 8.5g fat

MEAL 6:
7 oz salmon (290 cals, 46g protein, 11g fat)
14 oz sweet potato (315 cals, 68g carbs, 8g protein, 1.5g fat)
1 tbs flax oil (126 cals, 14g fat)
1 cup vegetables
TOTALS = 731 cals, 68g carbs, 52g protein, 26.5g fat

MEAL 7:
1.5 cups cottage cheese (252 cals, 12g carb, 42g protein, 2g fat)
1 oz walnuts (160 cals, 1g carbs, 4g protein, 17g fat)
2 cups skim milk (160 cals, 24g carbs, 16g protein)
TOTAL = 572 cals, 37g carbs, 62g protein, 19g fat



TOTAL = 6003 cals
CARBS = 720g (48%)
PROTEIN = 460g (31%)
FAT = 123g (20%)

ponyboy

Damn that's a lot of food. I don't think I could eat that much.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

DeadBolt

That is a damn load of food...now I need to hit the 200lb+ range before I can even attempt that diet LOL.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

DeadBolt

And emma I was saying you needed to make a wholoe new meal plan lol...but its nice of you to offer. That def didn't take 2 seconds to pop out.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

PreMier

I think I will try this plan. With more protein though.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Tough Old Man

Wow that's serious and glad you was bored, not board. Thanks I follow that as soon as I come off this cut. I love the low fat in this diet. Should help to keep some of the belly fat off when bulking

WATTS

Damn im ganna have to give it a go to, looks like a really bulk diet...when i bulked last i had too high of fat intake and gained a belly. haha, at least i was able to cut it off. but i am deffinetly ganna give this one a try

Emma-Leigh

LOL - Hey, I never said I could spell!

Tough Old Man

I understand I get board toooooo (bored)!!!! I think that if i followed you diet on my coming up cycle, I might not have to cut 47 lbs before my next cycle....LOL