Need A Meal Plan

[swick]

Hello, I have tried putting together a good meal plan in the past with no luck really.

I decided I would like to put it in the hands of someone with first-hand experience.

If anyone can basically TELL ME specifically what to eat, I will.

My personal goals: I want to be lean while still being able to put on LBM. I would like to keep this year 'round instead of bulking, cutting, bulking, cutting: if possible.

Some of my favorite healthy foods are: salmon, eggs, chicken, wheat bread, tuna, etc...

I work out Sunday 10-11:30pm, Monday 10-11:30pm, Wednesday 10-11:30pm.

My weight is 160lbs and I am about 5'10-5'11 in height.

If possible, it'd be nice to hear from a male with first hand muscle building experience instead of the usual diet/nutrition girls that are on these boards. All suggestions will be appreciated of course.

Im looking for a specific meals with portions for every meal in a typical day.

Sorry if this is too much to ask, I've just been having a hard time finding a successful meal plan.

 

[bulletproof1]

you have to at least try to show the experts your attempt at creating your own plan before they will help you. dont worry if its all screwed up. almost everyones is the first time.

 

[swick]

well, Im not really looking to do that...

What I want is someone else's meal plan that has worked for them...

Then mabey I can try to add a few personal touches and makes sure it fits my weight requirements.


I basically need a proven meal plan layout to start from.
Im not looking to start from scratch and have people tweak it.

Thanks!

 

[bulletproof1]

you said in your 1st sentence that you have tried. why not show them what you came up with? the purpose of this site is to learn not simply do what everyone else does. everyones body is different. if you are truly too lazy to come up with your own plan, then go to the diet forum, there are hundreds of diets there. i wouldnt expect much help when you arent showing much initiative.

 

[Jodi]

you said in your 1st sentence that you have tried. why not show them what you came up with? the purpose of this site is to learn not simply do what everyone else does. everyones body is different. if you are truly too lazy to come up with your own plan, then go to the diet forum, there are hundreds of diets there. i wouldnt expect much help when you arent showing much initiative.

 

[BulkMeUp]

What I want is someone else's meal plan that has worked for them...

Then mabey I can try to add a few personal touches and makes sure it fits my weight requirements.

Simply taking someones elses meal plan and making minor changes might not work for you as that person had come up with that plan to suit his age, height, weight, bf, goal, training regimen and general lifestyle. You need to read up on as much as you can to come up with a diet plan that works for YOU. You could start with the stickies on this forum.

However if you still want to pick up someone elses diet, go through the threads requesting diet critique and hopefully you might hit one that suits you.

 

[Lucky7]

Not to hijack the thread but..
See what you think of this diet:

Cardio 6am-7am (burn around 700kal)
Breakfast: 7:30
3 egg whites w/onions green peppers and low-non fat cheese
1 slice of Turkey bacon
1 500mg Flaxseed whole wheat waffle

Daily vitamins:
1x multi
1x 1000mg C
3x 1000mg fish oil

Performance supplements:
Protein shakes
MRS drinks
200 mg caffeine

9am:
6oz tuna
2x slices whole wheat bread
non fat cheese
onion and green peppers
1 tbs vagu
1 tbs pickle relish
or
3-4oz turkey or chicken sandwich
whole wheat bread
non fat cheese slice

11-12pm:
MRS
323 cal/ 52 pro/ 1.6 fat
w/8oz skim milk and 16oz water

2-2:30pm
Protein drink
6oz tuna
2x slices whole wheat bread
non fat cheese
onion and green peppers
1 tbs vagu
1 tbs pickle relish
or
3-4oz turkey or chicken sandwich
whole wheat bread
non fat cheese slice

4pm
Protein Bar

Dinner: 5-6pm
Boca chicken patty
Pasta sauce

Other foods and snacks I commonly use:
sweet potato, hole wheat pita, refried beans, 2%cheese, steamed vegetables,
Baked beans, apples, bananas, oat meal, cold cereal, beef jerky, strawberries, chicken breast, assortments of Weight Watcher carb smart dinners, diet cola, olive oil.... I seemed to be shying away from carbs and Im not sure if this is a good thing, as far as the amount. The carbs I do eat are simple and have a low Gi.

My goals for myself is similar Swicks from the above post. I have lost about 10lbs so far, over about 4 weeks. I would know like to start building muscle and strength along with adding some size from gaining lean body mass. So what would be the best diet and workout program for something like this? I'm sure its not a simple question to answer but any general outline would be great.

Thanks!

 

[BulkMeUp]

You seem to have most of your diet figured out. However work out the total cals and macros to see if you are on track. Cant give you specific figures as your weight is needed. But best way to start is to first workout the pro. You need 1-1.5g/lb. Then you fill in the fats and carbs to make up the rest of the cals. 15x your bodyweight in lbs = cals for maintenence. Above that for bulking. slowly increase cals by 200-300/week until you began to see gains.