meal plan help

[matts1985]

im looking to get more toned, then focus more on weight gain for right now. I want what every guy wants and thats a 6 pack. I know some basics of what i should eat. 5-6 small meals per day, high fiber vegies, keep the protein coming in so i dont lose muscle mass, drink lots of water, stay away from sugars ect....But i want to know some more in depth things that can help, like a meal plan that i can stick to. Also i would like to know what to eat and when, so i can maxamize my results. right now i weigh between 155-160 eventually i wanna get up into the 180's or so. Right now i wanna focus on getting toned though.

 

[bassmaster6262]

here is my cut diet

meal 1 @ 6am
1/2 cup of oatmeal
1/4 cup of cottage cheese
4 strawberries
5 egg whites
1 egg yolk
blend all of this together if u want and cook like a pancake they taste really good

meal 2 @ 9am
protein shake
10 almonds

meal 3 @ 12
3/4 cup of brown rice or 6 oz of sweet potato
6 oz can of tuna or 8 oz of chicken
2 cups of salad w/ 2 tablespoons of ving. dressing

meal 4 @ 3
protein shake
10 almonds

meal 5 @ 6
8 oz of chicken
2 cups of veggies (steamed or boiled)

meal 6 @ 9
protein shake

This is the diet that the trainer at my gym puts us on for comps.

 

[matts1985]

alright thanks alot....this amount would be good for me even though im about 160 right

 

[Lok1]

If you weigh 160, you should be cutting at ~ 12 x bodyweight in total calories. On top of that, you should be eating at least 1.25g protein/lb of bodyweight and getting adequate EFAs. After that it don't really matter all that much.