Additional meal advice

[tlongwel]

About 180 lbs 6' tall 20% bf....having a tough time finding meals to get the cals I need because I am fairly new to eating well and cooking (3200 bulk 2800 cut).
Currently my average day:
Meal 1 - 5 eggs (2 w yolk), two pieces whole grain toast (nothing on it), glass skim milk
Meal 2 - pre workout shake (40g protein)
lift
meal 3 - post workout shake (40g protein 80g carb)
meal 4 - turkey sandwich on whole grain 1 slice cheese, 1 cup cottage cheese
meal 5 - 1 chicken breast, 3 sweet potato and 1/2 cup roasted peanuts

all that I'm at like 2500 cals (242g protein, 210g carbs and 85g fat)
what else can I throw in there to get my 3200?? Or even 2800 to cut...lol

 

[tlongwel]

.....anyone ?

 

[WeekendWarrior]

I would replace the preworkout shake with some type of meal. Take the shake later and add other things to it like olive oil, peanut butter, oats ect... as needed to meet your daily calories.

 

[tlongwel]

That's what I'm saying I don't know what meal I should eat what are some easy ones to pack on like 500 cals

 

[WeekendWarrior]

Not sure I understand your problem, math?
An example shake:
Scoop of whey isolate (140)
medium size bananna (105)
2 tbsp of skippy peanut butter (190)
1 tbsp of olive oil (120)
Total calories 140+105+190+120 = 555
There are plenty of websites and apps that will help you keep track of calories.

 

[tlongwel]

Sorry, I was more along the lines of looking for an actual meal I could add in because I'm not very creative, but I didn't even think about adding that to my shake. Those extra fats and carbs won't affect my lift?

 

[WeekendWarrior]

Like I said before, I would replace the pre-workout shake with a pre-workout meal. I would go with something light that is high in protein and carbs. I usually have a couple of greek yogurts as my pre-workout meal(280 cal, 28g protein, 40g carb, 0g fat). I would then take the shake with the added food before bed. I can't say for sure what is a good pre-workout meal for you. I don't know what foods you like or can afford or other preferences? I like a light meal pre-workout, but some people like something heavier. You shouldn't be asking me if this meal or that one will effect your lifting, everyone is different and i'm only guessing what will work for you. Your best bet is to experiment and find out what works best for you.

 

[malfeasance]

Currently my average day:
Meal 1 - 5 eggs (2 w yolk), two pieces whole grain toast (nothing on it), glass skim milk

Cut out the milk. A 12 ounce glass is going to have 17 grams of sugar! Add in 3 more eggs. Add half a cup of oats, no sugar, at most a small splash of milk on the oats. Drink tea or coffee, no sugar.

Meal 2 - pre workout shake (40g protein)

I do not know what time you lift, but ditch the shake and try to work in half a pound of chicken and some rice with a spinach salad. Save the shake for your workout.

meal 3 - post workout shake (40g protein 80g carb)

ok

meal 4 - turkey sandwich on whole grain 1 slice cheese, 1 cup cottage cheese

Processed turkey" Blech! Turkey is ok, just get it raw and cook it yourself, then eat half a pound of it, or substitute half a pound of some other meat, not processed deli food.

meal 5 - 1 chicken breast, 3 sweet potato and 1/2 cup roasted peanuts

Looks ok. You really do not like green leafy vegetables, though, do you?

Eat cottage cheese right before bedtime, in addition to the above. Add two cut up strawberries for flavor if desired, and some raw almonds.

 

[MuscleGauge1]

I think you need more carbs try some brown rice or beans to sub in there. I would also suggest
not drinking two shakes and just adding a meal in there too. I think this would be best for you
What type of protein are you taking right now? is it a pure isolate or a gainer? What flavor?

 

[irish_2003]

whenever i'm hungry and need another clean meal i like a large baked potato and top it with cottage cheese and black pepper

 

[Standard Donkey]

About 180 lbs 6' tall 20% bf....having a tough time finding meals to get the cals I need because I am fairly new to eating well and cooking (3200 bulk 2800 cut).
Currently my average day:
Meal 1 - 5 eggs (2 w yolk), two pieces whole grain toast (nothing on it), glass skim milk
Meal 2 - pre workout shake (40g protein)
lift
meal 3 - post workout shake (40g protein 80g carb)
meal 4 - turkey sandwich on whole grain 1 slice cheese, 1 cup cottage cheese
meal 5 - 1 chicken breast, 3 sweet potato and 1/2 cup roasted peanuts

all that I'm at like 2500 cals (242g protein, 210g carbs and 85g fat)
what else can I throw in there to get my 3200?? Or even 2800 to cut...lol

am i reading this right? you are 6 feet tall, 180lbs and 20% bodyfat?


man.. that fucking sucks!



ok, here is what you do.


protein sources - Chicken, beef liver, egg whites, lean fish, lean cuts of steak

fat sources - grassfed butter, extra virgin coconut oil

carb sources - oatmeal (not the sugary shit), rice, potatoes



NO: dairy, bread, fruit



6 meals a day, 45/35/15 p/c/f on off days


time your carbs before your workout on training days, no carbs post workout..


your body composition is seriously total shit bro (no offense). bulking should be the last thing on your mind.

 

[wren]

Ok, so, here's my general day, currently bulking at a 2600 net per day...
February 18, 2013

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Prior - Kokt Egg, 1 egg[/TD]
[TD]70[/TD]
[TD]0g[/TD]
[TD]6g[/TD]
[TD]7g[/TD]
[TD]185mg[/TD]
[TD]70mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Boca Sausage Links - Sausage Links, 2 Links[/TD]
[TD]80[/TD]
[TD]5g[/TD]
[TD]4g[/TD]
[TD]8g[/TD]
[TD]0mg[/TD]
[TD]370mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Fat Free Sharp Cheddar Cheese - Shredded - Cheese, 28 g[/TD]
[TD]45[/TD]
[TD]2g[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]4mg[/TD]
[TD]280mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Meijer - Great Eggspectations 100% Liquid Egg Whites, 9 Tbsp (46g)[/TD]
[TD]75[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]15g[/TD]
[TD]0mg[/TD]
[TD]225mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]La Tortilla Smart and Delicious Soft Wrap - Multigrain, With Extra Virgin Olive Oil, 1 tortilla[/TD]
[TD]100[/TD]
[TD]18g[/TD]
[TD]4g[/TD]
[TD]9g[/TD]
[TD]0mg[/TD]
[TD]290mg[/TD]
[TD]1g[/TD]
[TD="class: last"]12g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]New Star - Spinich, 1 1/2 cups[/TD]
[TD]20[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]65mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Safeway Farms - *Steam In Bag* Broccoli Florets, 1.5 cup (85g)[/TD]
[TD]38[/TD]
[TD]6g[/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]38mg[/TD]
[TD]3g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]Boathouse Farms - Caesar Parmigiano Yogurt Dressing, 2 Tbsp 30g[/TD]
[TD]45[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]2g[/TD]
[TD]10mg[/TD]
[TD]170mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]President - Fat Free Feta Cheese Crumbled, 1 oz = 2tbsp[/TD]
[TD]35[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]5mg[/TD]
[TD]260mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Valley Fresh Organic Canned Chicken Breast In Water - Canned Chicken With Rib Meat, 10 oz[/TD]
[TD]225[/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]45g[/TD]
[TD]150mg[/TD]
[TD]1,300mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Yoplait : - Greek 100 Calorie Yogurt Key Lime, 1 container[/TD]
[TD]100[/TD]
[TD]10g[/TD]
[TD]0g[/TD]
[TD]13g[/TD]
[TD]4mg[/TD]
[TD]55mg[/TD]
[TD]7g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]chicken breast - chicken breast, 5 oz[/TD]
[TD]175[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]29g[/TD]
[TD]81mg[/TD]
[TD]225mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Meijer Organics - Rotini Whole Wheat Pasta, 1 cup[/TD]
[TD]210[/TD]
[TD]44g[/TD]
[TD]2g[/TD]
[TD]7g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]Prego - Light Smart- Traditional Tomato Sauce, 1/2 cup (120mL)[/TD]
[TD]45[/TD]
[TD]11g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]410mg[/TD]
[TD]7g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft - Mozzarella Cheese - Fat Free Shredded , 28 g (0.25 cup=28g)[/TD]
[TD]45[/TD]
[TD]2g[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]5mg[/TD]
[TD]280mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Cheese - Parmesan, shredded, 1 tbsp[/TD]
[TD]21[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]2g[/TD]
[TD]4mg[/TD]
[TD]85mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]chicken breast - chicken breast, 11 oz[/TD]
[TD]385[/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]63g[/TD]
[TD]179mg[/TD]
[TD]495mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Meijer - Instant Brown Rice, 1/2 cup (1 cup cooked)[/TD]
[TD]150[/TD]
[TD]33g[/TD]
[TD]1g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Sharwood's - Makhani Butter Chicken Cooking Sauce, 1/2 cup[/TD]
[TD]140[/TD]
[TD]15g[/TD]
[TD]9g[/TD]
[TD]2g[/TD]
[TD]14mg[/TD]
[TD]750mg[/TD]
[TD]6g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Pure Protein - Chocolate Peanut Butter Bar, 50 g (1 bar)[/TD]
[TD]200[/TD]
[TD]16g[/TD]
[TD]6g[/TD]
[TD]20g[/TD]
[TD]10mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Pure Protein - Chocolate Peanut Butter Bar, 50 g (1 bar)[/TD]
[TD]200[/TD]
[TD]16g[/TD]
[TD]6g[/TD]
[TD]20g[/TD]
[TD]10mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Body Fortress? Super Advanced Whey Protein Chocolate - Chocolate Whey Protein Shake Mix, 2.5 scoop[/TD]
[TD]350[/TD]
[TD]10g[/TD]
[TD]5g[/TD]
[TD]65g[/TD]
[TD]113mg[/TD]
[TD]175mg[/TD]
[TD]3g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Now Foods - Carbo Gain 100% Complex, 1/8 cup (50g)[/TD]
[TD]48[/TD]
[TD]12g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,802[/TD]
[TD]207g[/TD]
[TD]62g[/TD]
[TD]344g[/TD]
[TD]774mg[/TD]
[TD]5,943mg[/TD]
[TD]38g[/TD]
[TD="class: last"]38g[/TD]
[/TR]
[/TABLE]

The dinner is actually 2 separate meals. The protein bars are snacks in between meals, usually I only have 1, but today I was busy and didn't have time for anything else. The 2.5 protein shakes are pre and post workout, the carbo-gain is post workout because today was a cardio day (it's just maltodextrin). The sodium is stupid high, I love my Na, but that is a 50/30/20 (protein/carbs/fat) macro scheme. I could probably cut the carbs down and get some healthy fats (natty peanut butter, flax seed oil) or cut the fat down and get some more carbs, but if you're looking to add calories adding healthy fats will be easier since you're getting 9 calories per gram versus 4 for carbs. But this is a general, fairly easy meal plan. It generally takes about 20 minutes to make one of the chicken meals (cut up chicken, brown it in a pot, cook rice or pasta while chicken is browning, add some sauce to chicken, (prego light smart or the curry sauce I used today) to make it more interesting.

The big thing is, there's some variety, and there's a lot more actual food. This type of schedule is also easy to change to a cutting diet with a little tailoring.

Again, I've only been doing this for about a year, on week 4 of my first bulk, so I don't know if I'm doing everything right, but I thought it might be helpful to see someone elses full meal schedule. Before I hit the hay I'll be downing a casein shake to get the rest of the way to 3k calories. (~450 burnt on cardio/lifting, bringing the total to ~2600)

From your estimations on calories you might consider starting a food diary, I recommend the app Myfitnesspal, if you have a smart phone. Makes life easy.

P.S. If this sounds grossly wrong, I'd love any thoughts people might have, always looking to improve.

 

[wren]

bulking should be the last thing on your mind.

You might consider this advice as well. I'm at 177, 15%bf, 5'11. I was trying to decide if I wanted to drop more bf before my first bulk, but didn't want to go too low due to concerns about my body retaining more fat on the bulk due to the low initial bf. I really probably should've taken it down another % or two, but at that point I just decided I wanted to put some numbers up on my lifts, so I went for it.

Oh, and if you're using canned chicken breast (it's a god send for easy clean protein) make sure you rinse it in cold water a few times, it takes out a huge amount of the sodium, so my sodium number is in reality probably about 1000mg lower than calculated.

 

[Standard Donkey]

You might consider this advice as well. I'm at 177, 15%bf, 5'11. I was trying to decide if I wanted to drop more bf before my first bulk, but didn't want to go too low due to concerns about my body retaining more fat on the bulk due to the low initial bf. I really probably should've taken it down another % or two, but at that point I just decided I wanted to put some numbers up on my lifts, so I went for it.

Oh, and if you're using canned chicken breast (it's a god send for easy clean protein) make sure you rinse it in cold water a few times, it takes out a huge amount of the sodium, so my sodium number is in reality probably about 1000mg lower than calculated.

sodium is essential? but whatever..

 

[wren]

sodium is essential? but whatever..

Ok, I may be just tired, but what do you mean by that? I was just pointing out that my sodium was pretty high, since it's something people watch from a hypertension standpoint.

 

[Standard Donkey]

Ok, I may be just tired, but what do you mean by that? I was just pointing out that my sodium was pretty high, since it's something people watch from a hypertension standpoint.

it's essential for muscles and shit.. as long as it's not too much so that ur BP get's too high.. people try to avoid sodium for some reason..


it's just one of those things that people don't understand, like saturated fats..


ur diet is amazing btw.. my diet is literally, 8 oz. cooked chicken + brewers yeast + 2 pieces of ezekiel toast + 15g worth of saturated fats for 6 meals.. lol no joke

 

[wren]

Gotcha man, and thanks...I get kinda bored with just chicken and brown rice, so I spiced it up a bit. Not too much extra work, and a lot of it you can make in advance!

Cheers!

P.S. Gotta love the ezekiel, awesome stuff.

it's essential for muscles and shit.. as long as it's not too much so that ur BP get's too high.. people try to avoid sodium for some reason..


it's just one of those things that people don't understand, like saturated fats..


ur diet is amazing btw.. my diet is literally, 8 oz. cooked chicken + brewers yeast + 2 pieces of ezekiel toast + 15g worth of saturated fats for 6 meals.. lol no joke

 

[Standard Donkey]

Gotcha man, and thanks...I get kinda bored with just chicken and brown rice, so I spiced it up a bit. Not too much extra work, and a lot of it you can make in advance!

Cheers!

P.S. Gotta love the ezekiel, awesome stuff.

im so used to eating this way.. so cheap! which leaves me tons of money to buy gearz

 

[tlongwel]

I feel like a tard but I have not checked out my body fat in a long time, was actually assuming that 20% was average. After looking up differences between different percentages I found out I am definitely not 20%. Not positive on what I am but if I had to guess I'd say between 14 and 16.

 

[MuscleGauge1]

Sweet potatoes or yams are great for calories pour some honey on them for a tasty treat also.
I would add some brown rice with olive oil drizzled on it for some healthy fats in your diet. Also
Peanut Butter is your friend I eat Peanut Butter daily at least in one meal everyday. It works.

 

[EO600bp]

add peanut oil to your protein shakes...2 tablespoons = 240 calories, twice a day is an roughly an extra 500 calories. very easy to consume the extra calories

 

[MuscleGauge1]

Never heard of the peanut oil trick that is def a new one for me! I think that is great and
I can see you really getting some good solid calories from that. That's a great idea try
that and also add some more yams in there. With these things you should be at 3200

 

[Hanley]

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later.

 

[nspaletta]

If the op is 6' and 20% bf first thing he should be concerned with is cutting down the fat and dieting right. My favorite way to cut is through trace ketosis personally. I cut my carbs down to about 60-100 carbs per day depending on how I am feeling...with one higher carb day during the week. Buy ketone sticks to keep checking your levels and you will be as healthy as you can and not have to worry about falling into deep ketosis. I could go into further detail but I don't want to write that much today lol.

 

[tlongwel]

Like I said I'm probably around 15% bf. I'm definitely not fat...If anything I'm on the skinny side. I'm just getting into dieting and lifting and I really don't know too much but all of this info is great. Appreciate it