Quote (SKCRaynor @ Aug 26 2011 01:51pm)

Hey man...4-5K calories is quite a bit, do you remain fairly lean despite excess calories? Also, what is your current BMR with your usual routine included?

Anyway, if you'd like 4K calories approx, here is a decent meal plan for your purposes:


Meal 1 -

3 whole eggs + 3 egg whites
1/2 cup cottage cheese
2 slices whole grain bread w/ any nut butter + 1 tsp jelly
1 apple/orange/grapefruit/pear/peach/nectarine
2 cups coffee


Meal 2 -

8 oz chicken breast (grilled) w/ 1 tbsp olive oil
1 large salad w/ 1 tbsp olive oil and balasmic, apple cider, or red wine vinegar
1 cup of brown rice or buckwheat
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 3 -

8 oz sirloin steak (90/10 or leaner) w/ 1 tbsp olive oil
1 cup brown rice
1 cup black beans
1 cup chopped green peppers/onions/tomatoes/etc
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 4 -

8 oz chicken breast (grilled/baked/broiled) w/ 1 tbsp olive oil
1-1.5 cups whole grain pasta w/ tomato sauce
1 cup sauteed broccoli w/ 1 tbsp olive oil + lemon


Meal 5 -

2 cans of tuna + 1 tbsp mayo + 2 tbsp mustard (to taste)
1/2 cup chopped onions/celery/carrots (add to tuna)
2 slices whole grain bread
1 slice cheddar cheese
2 slices tomato + 2 slices onion
(melt the whole damn thing together as an epic tuna melt of delicious)



You can re-arrange some of the meals there, given that you are on a bulk and seem to have a high tolerance for excess calories without the excess fat gain that normally occurs.

For the shakes, obviously pre/post workout is probably superior for your purposes.

edit: I almost forgot....PWO banana is best. You don't need to have it any other time of day because of how dense bananas are in sugar.

Furthermore, if you want to substitute sweet potatoes/oats for pasta/rice/buckwheat/whole grain bread - you can do so at your leisure.

Quote (IDUTCIH @ Aug 26 2011 08:15pm)

Just like to stop by and congratz on reaching 1k pages of advice. You have given me a lot of advice and helped me cut a lot of weight

Quote (Gutah @ Aug 26 2011 08:25pm)

I've asked you this before but didn't keep track of it.
What vitamins and supplements should i be taking?
Cutting

Quote (cseitz71690 @ Aug 26 2011 09:53pm)

That sounds like a tasty ass diet
How long do you think I should follow it for? About 6-8 weeks?

And my PWO shakes are usually 40-50g 100% isolate protein + 1-2 bananas (I like 2 on leg/back day) - good/bad?
Not sure what my BMR is at the moment. But I remain fairly lean if I don't cheat much (I love Chipotle)

Annddddd if I stay up kinda late, is a 40g casein shake sufficient before bed? or should I stick to 5 meals/1 PWO shake instead of 2 shakes?

Quote (frankrulz @ Aug 26 2011 09:58pm)

Hey Raynor, I recently moved away for college and
Im following the same diet on keto,:
Morning :
5 eggs + 1 tbsp olive oil
Snack :
Protein shake + 25G almonds
Dinner:
200-220G Chicken + 1 tbsp olive oil + 1 cup veggies
Supper:
200-220G chicken or red meat + 1 cup veggies + 30 G fat Cheese
Snack ( Post workout)
2 scoops protein shake
Prebed :
Casein + 1TBSP olive oil


But I also restarted boxing, so i will now box 4 times a week for around 2hrs ( 1H30 of it consists of endurence, circuits training, rest is sparring) + The weightlifting 4 times a week. I was wondering, Should i ingest more fat since theyre my main energy source? Cause this week was my first away from home and i PERFECTLY followed the diet. And I dropped around 5 pounds  Carb load is tomorrow tho. And for the weightlifting, im doing mass atm, should i move to power? Tyvm.

Quote (sam2468 @ Aug 26 2011 08:56pm)

inafter1000pages
inb4 post#9999