Post Your Nutrition Plan!

Diet and Nutrition
1

Hey i just wanted to take a look at some of your different nutrition plans, for all of you that are trying to gain. If you do post can you put your stats to i want to compare.

My stats are
245 lbs
2600 kCal dailey
moving up to 3000 in the next few days

i go about 40% of my calories from protein, 40% from carbs and 20% from fat.

I eat a shit ton of veggies, chicken, red meat, natural peanut butter and honey-roasted peanuts, turkey, lentils and such.

Supps:
fish oil
flaxseed
whey

just to start…

2

Just a sample of mine.

5’8" 170 lbs
average about 3600 cals/day . I have a super-fast metabolism so I need at least that much to gain a little per week.

Meal #1
1 c yogurt + blueberries + strawberries
1 serving EvoPro Protein
1 omega 3 egg
1 piece toast + butter
(going to start adding a slice of cheese to the egg)
1/2 s Flameout

Meal #2
3 Protein Power Balls (i make them) 600 cals there
and a piece of fruit (usually a banana)

Meal #3
Popeye Smoothie (Berardi)

Surge
1/2 s during workout
1 s post-workout

Meal #4
BBQ chicken
Mashed potatoes
apple

Meal #5
6oz extra lean ground beef
2 slices of cheese
whole wheat bun

Meal #6
1 cup yogurt
1 serving EvoPro
1/2 s Flameout

then ZMA before bed

quite a bit of food to only gain .5-1 lb/wk
I can’t stomach a lot of food at once

3

Here’s what I ate today:

Breakfast (Breakfast burrito + 2 pancakes)
-1 large corn/whole wheat tortilla
-2 Omega 3 eggs omelet (with onion/pepper/tomato)
1/4 cup low fat cheddar cheese
1/4 avocado
2 tablespoons salsa
2 medium sized whole wheat sweet potato pancakes
3 tablespoons maple syrup

Lunch
Pad Thai (w/ shrimp & tofu)
4 clementines
3 figs
1 cup boiled collard greens
1 tablespoon olive oil

Preworkout Meal
-Bowl of oatmeal (made with 1/2 cup uncooked steel cut oatmeal)
-100g canned herring
-1 Ryvita cracker

PWO shake
-1 scoop soy isolate protein
-1 cup orange juice
-1 1/4 cup chopped kale
-2/3 cup frozen mango
-12 slices frozen banana
-1 teaspoon blackstrap molasses

Dinner
-1 lean hambuger (whole wheat bun)
-1 slice low fat swiss cheese
-1 1/2 cup spicy sweet potato
-Medium size salad

What’s the recipe for the protein power ball?

4

it’s a family secret recipe :stuck_out_tongue:

1/2 c sunflower seeds
1/3 c wheat germ
1/4 c dried apricots
1/3 c walnuts
2 TBSP flax seed meal
honey
1.5 scoops (muscle milk or other protein powder)

mix in food processor

add in 1/2 c natty PB mix again

form into golf size balls and roll in sesame seeds

at 200 cals/ball it’s easy way to take in 800-1000 calories in a sitting

you can take out the apricots and walnuts and use another form of protein powder to reduce the calories, same with the honey

5

my work out day diet plan

Breakfast - 1/2 cup Egg white/2 omega 3 egg omelet
20g Metabolic Drive shake and small banana

pre work out 1/2 Surge + 3 BCAAs
Post work out 1/2 Surge+ creatine and 3 BCAAS

Lunch - skinless boneless chicken (beef or fish) 1 cup broccoli.

Snack 1 - 1 serving almonds + 1 serving cheese 1/2 cup tuna

Dinner- pretty much same as lunch.

Snack 2 - natural peanut butter on celery, 2 pieces = 20g Metabolic Drive shake

Pre bedtime 20g shake or tuna/chicken on dry salad + ZMA

Total Cals: 2336 Protein: 256 Fat: 67 Carbs: 164

6

sounds good, whats the big hype about Surge?

7

Gran. Tot. 2686 379 70 54

That’s my daily total right off my Excel sheet. (Cal / Protein / Fat / Carbs )

I’m at the end of my cutting cycle, going to keep at those numbers for about 2-3 weeks; then slowly add in some more cal’s; but still keep the carb count down as low as possible.

8

[quote]Wildman90 wrote:
sounds good, whats the big hype about Surge?[/quote]

an effective post work-out drink, since i’m trying to put on weight, i figure a little during the workout would be a good idea too.

helps speed up recovery

9

I see, im a fan of just mixing glutamine with some gatorade while i workout.

today so far i had

Bfast
1 whole wheat pancake
1 medium size banana
i tble natural peanut butter
2 serving powdered egg whites
half cup oats
1 slice whole grain bread
5 peices of turkey bacon

meal 2
1/2 cup plain yogurt
1/2 cup cereal

meal 3
12 oz chicken breast
1/4 cup lentils
2 oz spinach pasta
3 cup veggies

10

Surge wild Rasp. tastes better than any soda! Thats why I like it haha

What part of PA are you from Wildman90

11

My resources are as follows: Muscle Revolution by Chad Waterbury, Precision Nutrition by John Berardi, Nutrient Timing by John Ivy and of course a daily dose of reading from T-Nation.

Current Supplemenation are as follows: Metabolic Drive (Low-Carb, Biotest)), Surge (Biotest), Glutamine (VitaminShoppe), Creatine (Biotest), MV(GNC), Power Drive (Biotest), BCAA (Biotest), Flameout (Biotest), Alpha Male (Biotest), REZ-V (Biotest), ZMA (Biotest), and Greens+.

Here’s a sample of a typical daily diet or “feeding opportunities” as I’ve adopted to call it since following the Precision Nutrition by John Berardi:

5:45A - BCAA\Power Drive\REZ-V
6:00A - 7:00A - Drive to work
7:00A - Egg omelette (5 white\1 whole) or HB eggs 5 or 6, green salad\Olive Balsamic dressing, Chicken breast or roast beef or salmon or any other source of solid protein, fruit (any fruit) or sometimes steel cut oat meal or quinoa, Flameout, MV
9:00A - Alpha Male
10:00AM - Supershake (Metabolic Drive, Flax meal, almonds or other nuts) some time I add mint extract to make it more yummy
12:00P - Chicken breast or roast beef or salmon or any other source of solid protein, green salad\Olive Balsamic dressing, fruit, BCAA, Flameout
2:00P - Alpha Male
3:00P - Supershake (Metabolic Drive, Flax meal, almonds or other nuts)
4:00P - Biotest Surge Drink half on the way to gym and half while working out.
4:30 - 6:00P - Workout
6:15P - Biotest Surge
7:30P - Chicken breast or roast beef or salmon or any other source of solid protein, green salad\Olive Balsamic dressing, (no-fruit), BCAA, Flameout, MV
9:00P - Supershake (Metabolic Drive, Flax meal, almonds or other nuts)

Workout Routine:
ABBH - Anti-Bodybuilding Hypertrophy
Here’s a link to my current progress chart:
( Anti-Bodybuilding Hypertrophy I )

I would greatly appreciate it if all of you can feed me back on what you think of this plan.

Here’s a question too:

  • It is reasonable for me to expect to gain 1 lb per month with about 500 surplus calories daily. My maintenace Kcal is 1900 (122 X 16). I consume about 2400 per day with the hope of gaining 1 pound per month. Currently at 6.6 BF percentage. I am currently 122 lbs (No clothes, upon waking up).
12

ok, check this badboy out,This put 30lb of muscle on me while remaining at around 11% bodyfat over 14 months, when i was a fair bit younger. Do not try, see bottom

5:30am 20 mins steady cardio

6:00am 3 scoops whey protein, 500g oatmeal in water with almonds,

8:00am, 6 eggs, 6 whites, 8 slices thick wholemeal toast with peanut butter.

10:00am Bulk 9 (special drink)
2 pints milk, 1/4 pint olive oil, 9 scoop protein powder, 9 liquid egg whites, 9 scoop brown sugar,To be consumed gradually up until workout.

12:00 3 chicken breast/ 400g brown rice, , 500ml double cream for desert.

14:00 3 scoops whey protein, 4 bannana, 400g oatmeal

15:00 workout for 45 minutes, drinking lucozade throughout

16:00 10 slices white bread with jam
3 scoops whey protein

17:30 2lb red meat with 3 sweet potato and veg, 1 tub hagen daaz pudding

20:00 3 scoops casein

21:00 sleep

23:00 1 pint full fat milk, 3 scoops casein

01:00am 1 pint full fat milk, 3 scoops casein

03:00am 1 pint full fat milk, 3 scoops casein

as you can see metabolism at age 20 was incredible, unfortunately i do not reccomend this type of diet for anyone as it caused untold damage to my digestive system which i still suffer for now.

Just thought i’d post it as it will no doubt cause a few scratches of heads.

13

[quote]flipboyca818 wrote:
My resources are as follows: Muscle Revolution by Chad Waterbury, Precision Nutrition by John Berardi, Nutrient Timing by John Ivy and of course a daily dose of reading from T-Nation.

Current Supplemenation are as follows: Metabolic Drive (Low-Carb, Biotest)), Surge (Biotest), Glutamine (VitaminShoppe), Creatine (Biotest), MV(GNC), Power Drive (Biotest), BCAA (Biotest), Flameout (Biotest), Alpha Male (Biotest), REZ-V (Biotest), ZMA (Biotest), and Greens+.

Here’s a sample of a typical daily diet or “feeding opportunities” as I’ve adopted to call it since following the Precision Nutrition by John Berardi:

5:45A - BCAA\Power Drive\REZ-V
6:00A - 7:00A - Drive to work
7:00A - Egg omelette (5 white\1 whole) or HB eggs 5 or 6, green salad\Olive Balsamic dressing, Chicken breast or roast beef or salmon or any other source of solid protein, fruit (any fruit) or sometimes steel cut oat meal or quinoa, Flameout, MV
9:00A - Alpha Male
10:00AM - Supershake (Metabolic Drive, Flax meal, almonds or other nuts) some time I add mint extract to make it more yummy
12:00P - Chicken breast or roast beef or salmon or any other source of solid protein, green salad\Olive Balsamic dressing, fruit, BCAA, Flameout
2:00P - Alpha Male
3:00P - Supershake (Metabolic Drive, Flax meal, almonds or other nuts)
4:00P - Biotest Surge Drink half on the way to gym and half while working out.
4:30 - 6:00P - Workout
6:15P - Biotest Surge
7:30P - Chicken breast or roast beef or salmon or any other source of solid protein, green salad\Olive Balsamic dressing, (no-fruit), BCAA, Flameout, MV
9:00P - Supershake (Metabolic Drive, Flax meal, almonds or other nuts)

Workout Routine:
ABBH - Anti-Bodybuilding Hypertrophy
Here’s a link to my current progress chart:
( Anti-Bodybuilding Hypertrophy I )

I would greatly appreciate it if all of you can feed me back on what you think of this plan.

Here’s a question too:

  • It is reasonable for me to expect to gain 1 lb per month with about 500 surplus calories daily. My maintenace Kcal is 1900 (122 X 16). I consume about 2400 per day with the hope of gaining 1 pound per month. Currently at 6.6 BF percentage. I am currently 122 lbs (No clothes, upon waking up). [/quote]

Impressive. If your gaining about 1 pd a month with the plan your on then thats what works best for you. But if you STOP or slow down I would add some more cal. While you at more your body adapts so it may stop the gains. Keep experimenting but keep the diet as bad ass as it is now. If you noticea decline or stunt i would start off by adding arund 50-11 calories per every other meal per day.

Thanx for the post its deff. a sweet plan il have to change mine slightly

14

[quote]testanabol wrote:
ok, check this badboy out,This put 30lb of muscle on me while remaining at around 11% bodyfat over 14 months, when i was a fair bit younger. Do not try, see bottom

5:30am 20 mins steady cardio

6:00am 3 scoops whey protein, 500g oatmeal in water with almonds,

8:00am, 6 eggs, 6 whites, 8 slices thick wholemeal toast with peanut butter.

10:00am Bulk 9 (special drink)
2 pints milk, 1/4 pint olive oil, 9 scoop protein powder, 9 liquid egg whites, 9 scoop brown sugar,To be consumed gradually up until workout.

12:00 3 chicken breast/ 400g brown rice, , 500ml double cream for desert.

14:00 3 scoops whey protein, 4 bannana, 400g oatmeal

15:00 workout for 45 minutes, drinking lucozade throughout

16:00 10 slices white bread with jam
3 scoops whey protein

17:30 2lb red meat with 3 sweet potato and veg, 1 tub hagen daaz pudding

20:00 3 scoops casein

21:00 sleep

23:00 1 pint full fat milk, 3 scoops casein

01:00am 1 pint full fat milk, 3 scoops casein

03:00am 1 pint full fat milk, 3 scoops casein

as you can see metabolism at age 20 was incredible, unfortunately i do not reccomend this type of diet for anyone as it caused untold damage to my digestive system which i still suffer for now.

Just thought i’d post it as it will no doubt cause a few scratches of heads.

[/quote]

Yea im scratching, how insanly intense were your workouts??? and how much did you weigh??

15

Test, I envy your old metabolism, mostly cuz I just like to eat.

Anyway here’s what a workout day is looking like for me:

8:30-45: 1 cup rolled oats, 1 cup fat free milk, 1 scoop Grow! Whey.

11:15-1 scoop Grow! Whey, 1 scoop Metabolic Drive, 1/2 cup canned pumpkin, 2 tbs Natural Peanut butter. (My ‘pumpkin pie pudding’ recipe)

2:15-Surge PWO

3:00 Large Dill pickle

4:00 8oz boneless, skinless cajun chicken breast, 1 cup brown+wild rice mixture

6:00 2 Large Dill pickles if I feel like it.

7:00 2eggs+2egg beaters, 1 serving feta cheese, diced tomato&onion, 1/3 cup spinach…all scrambled together. 1 can green beans. 4 Flameout

8:00 Pickle if I feel like it.
9:00 2 scoops Metabolic Drive, 2tbs natural peanut butter.

6-7litres of water throughout the day, black coffee+stevia or splenda when desired.

My totals:
2572Kcal
261g protein
60.5g fat
191g carbs
38g fiber

I’m in the process of tapering my calories back up to maintenance after dieting. Of course this is all gonna change next week as I’m gonna give the Anabolic Diet a run for its money.

16


Damn that’s a lot of food testanabol.

This is off topic,
My new chair in the office. I’ve been using it for the last two weeks, it’s great for the posture.

17


other things in my office. I don’t use these but I let my staff come to my office to use them.

18

flipboy stop hijacking the thread, post these in your thread…thats why you created it.

19

hmmmm lets seeee

Breakfast
2 eggs with half a red pepper
1/2 cup oatmeal with 1 cup milk, 1/2 cup blueberries
one banana, coffee

Lunch
Turkey on whole wheat, apple, orange, almonds, broccoli, cucumbers

Pre-Homemade protein bar
Post-gatorade and whey, a banana

Dinner
around 1 cupish brown rice, carrots, peppers, celery, chicken

Before bed: 1/2 cup cottage cheese, couple tbls natty pb, berries

20

6’0"
185ish (lost weight because of jaw surgery)

I try to eat 2g protein/lb BW and fill up on other stuff. Seperate Carbs and fats.
= grams of protein

Meal 1
5 eggs
[30g]

Meal 2
Pre Workout
Malto/Dextrose or Gatorade
BCAA/Leucine 15g
[15]

Post Workout
Peptopro 10g
Malto/Dextrose
Whey 50g
[60]

Meal 3
Weight gainer shake
[50]

Meal 4
1/2 pound ground beef
peanut butter
vitamin B
[45]

Meal 5
1/2 pound ground beef
PB
Veggies
[45]

Meal 6- in Dining Hall at college
I eat whatever good I can find

Meal 7
50g Team Skip protein
Olive
Veggies
[50]

ZMA- 1 hour before bed

Meal 8
50g CMDI (slow protein)
Veggies
[50g]