Seems the diet post thread didn't work so well, so I'll clog the forums with another diet help thread.
176 lb.
21 years old
Bulking (hard to stay consistent on weekends due to crazy family plans all the time)
Meal 1:
Shake with cup of oatmeal, 6 egg whites, banana, cup of o.j., and cup of apple juice.
Meal 2:
Pb sandwich with 2 scoops protein.
Meal 3: (pre-workout)
8 oz. chicken, pork, or steak depending on day
2 cups broccoli or green beans
slice of bread
Meal 4: (post workout, 30 min-1 hour after shake)
8 oz. chicken, pork, or steak
2 cups broccoli or green beans
sweet potato
Meal 5:
yogurt and 2 scoops protein
Meal 6:
8 oz. chicken, pork, or steak depending on day
2 cups broccoli or green beans
sweet potato
Meal 7:
Shake with peach, 2 scoops protein, milk, and ice cream
Meal 8: (normally 2:30 in morning when I wake up to use bathroom, so I figured I might as well eat, but I was really at a loss as to what to eat here )
1 dan active yogurt
2 sticks of cheese
I eat 1.5 lb of steak and 1.5 lb of pork a week. The rest of my meals are boneless/skinless chicken.
Posted by: Tatyana
To calculate your BMR based on lean body weight (Katch-McArdle Formula)
BMR (both sexes) = 370 + (21.6 x lean mass in kg)
THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.
NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!
To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements
To gain weight, add 10-0% to your total calorie requirements
Then you need to weigh everything and calculate macronutrient ratios
1 g protien = 4 kcal
1 g carbs = 4 kcal
1 g fat = 9 kcals
This is in a word file, I also put a lot of the things I eat in an excel file so it will add everything up for me and work out my macronutrient percentages.
This is the bit people don't want to do. I have been working out a few of my fav recipes, and I also have several diaries and notebooks with foodtypes and kcals etc.
I don't think anyone here is going to do it for you, best to learn yourself
)