This is the new meal I made for myself and will be following when I start my bulk in 2 weeks. Ill give you all some backround info on myself. I am a 6'1.5" 190lb 18 year old. I am under 10% body fat, and i would say that i am an endomorph if i had to choose one. If you have any comments, they will be appreciated. Let me know if any of you would change anything, or if some of my calculations are mistaken. thanks a lot, here is the plan.
Breakfast: 6:30am
1 scoop whey
2 whole eggs, 1 egg white
PB&J on wheat
Protein: 24+8+7+0+18 = 57
Carbs: 4+40+6+10+3 = 63
Fat: 1.5+4+17+0+9 = 31.5
Calories: 228+252+283.5 = 765
Snack: 9:00am
1 scoop Muscle Milk, 1 scoop casein
2 servings Oatmeal
Protein: 16+23+8 = 47
Carbs: 6+4+42 = 52
Fat: 9+1+4 = 14
Calories: 188+208+126 = 522
Lunch: 11:00am
Turkey Sandwich on wheat
Protein: 8+35 = 43
Carbs: 42+0 = 42
Fat: 4+5 = 9
Calories: 172+168+81 = 421
Snack: 1:00pm
PB&J on wheat
Protein: 8 7 0 = 15
Carbs: 40 6 10 = 56
Fat: 4 17 0 = 21
Calories: 60+224+189 = 473
Pre-Workout: ~ 2:15pm
1 scoop whey
1 apple
Protein: 24+0 = 24
Carbs: 4+30 = 34
Fat: 1.5+0 = 1.5
Calories: 96+136+14 = 246
Post Workout: ~ 4:00pm
1 scoop whey
1 scoop casein
1 Gatorade
Protein: 24+23+0 = 47
Carbs: 4+4+35 = 43
Fat: 1.5+1+0 = 2.5
Calories: 188+172+23 = 383
Snack: 5:00pm
2 servings Oatmeal
Protein: 8 = 8
Carbs: 42 = 42
Fat: 4 = 4
Calories: 32+168+36 = 236
Dinner: 6:00pm
8 oz lean meat
1 cup mixed veggies
Protein: ~50+0 = 50
Carbs: 0+6 = 6
Fat: ~7+1 = 8
Calories: 200+24+72 = 296
Snack: 8:30pm
1 scoop Muscle Milk
1 scoop casein
Protein: 16+23 = 39
Carbs: 6+4 = 10
Fat: 9+1 = 10
Calories: 156+40+90 = 286
Total:
Protein: 330 = 1320 = 37%
Carbs: 348 = 1392 = 38%
Fat: 101.5 = 914 = 25%
Calories: 3626
-Bryan
Breakfast: 6:30am
1 scoop whey
2 whole eggs, 1 egg white
PB&J on wheat
Protein: 24+8+7+0+18 = 57
Carbs: 4+40+6+10+3 = 63
Fat: 1.5+4+17+0+9 = 31.5
Calories: 228+252+283.5 = 765
Snack: 9:00am
1 scoop Muscle Milk, 1 scoop casein
2 servings Oatmeal
Protein: 16+23+8 = 47
Carbs: 6+4+42 = 52
Fat: 9+1+4 = 14
Calories: 188+208+126 = 522
Lunch: 11:00am
Turkey Sandwich on wheat
Protein: 8+35 = 43
Carbs: 42+0 = 42
Fat: 4+5 = 9
Calories: 172+168+81 = 421
Snack: 1:00pm
PB&J on wheat
Protein: 8 7 0 = 15
Carbs: 40 6 10 = 56
Fat: 4 17 0 = 21
Calories: 60+224+189 = 473
Pre-Workout: ~ 2:15pm
1 scoop whey
1 apple
Protein: 24+0 = 24
Carbs: 4+30 = 34
Fat: 1.5+0 = 1.5
Calories: 96+136+14 = 246
Post Workout: ~ 4:00pm
1 scoop whey
1 scoop casein
1 Gatorade
Protein: 24+23+0 = 47
Carbs: 4+4+35 = 43
Fat: 1.5+1+0 = 2.5
Calories: 188+172+23 = 383
Snack: 5:00pm
2 servings Oatmeal
Protein: 8 = 8
Carbs: 42 = 42
Fat: 4 = 4
Calories: 32+168+36 = 236
Dinner: 6:00pm
8 oz lean meat
1 cup mixed veggies
Protein: ~50+0 = 50
Carbs: 0+6 = 6
Fat: ~7+1 = 8
Calories: 200+24+72 = 296
Snack: 8:30pm
1 scoop Muscle Milk
1 scoop casein
Protein: 16+23 = 39
Carbs: 6+4 = 10
Fat: 9+1 = 10
Calories: 156+40+90 = 286
Total:
Protein: 330 = 1320 = 37%
Carbs: 348 = 1392 = 38%
Fat: 101.5 = 914 = 25%
Calories: 3626
-Bryan
