Decided to go back to a clean bulk. wrote up this plan. figured id post it just in case it helps ppl out who dont know where to begin.
posting this as an example of the breakdown for a lazy mans simple meal plan for all the nutrition noobs.
this is a bulk so rougly 500 calories above maintenance. you can also adapt this style of planning for a cut and go at 300-500 below maintenance
you will need to be able to read, count, and use a food scale(you can buy one at walmart for like $15). also a measuring cup for milk.
been on a eat whatever i want only track total calories and protein bulk for a while now.
its time to go back to a relatively clean bulk.
this is 1 week. i plan to write 3-4 meal plans total and rotate them weekly to avoid burning out on the same food.
i am lazy and dont want to spend crazy time cooking each day (and forget cooking a weeks worth in one day, been there done that and never again)
so a lot of this is microwavable
also that is why i will just eat the same meals every day for a weeks time (to lazy to take the time to write the meal plan for different everyday, also its more of a pain to shop and cook when its like that)
also this is very affordable food
since im rotating weekly ill go to the store once a week on sunday
im 6'1 200 lbs. lift 4x a week. estimated maintenance calories 2800-2900 daily.
this is all from kroger and some of it is kroger brand.
this is all ofc what i personally will be eating and is to be used as an example of a meal plan.
for the most part its all the microwavable cheap versions of the typical weightlifting foods
as i said above this is just one week. i plan to write 2-3 more with different food (i.e tuna, turkey, sweet potatoes, different fruits/veggies, etc etc) and rotate weekly. the macro breakdown will always be the same tho
meal one- multi vitamin. (fish oils if you take them)
2x eggs.(hardboiled pre packaged from store) 140 calories, 10 protein, 0 carbs, 10 fat
2x oatmeal(Quaker oats instant lower sugar packets) 240 calories, 8 protein, 48 carbs, 4 fat
3x turkey sausage links. (frozen, microwavable) 100 calories, 12 protein, 0 carbs, 7 fat
1x toast.(white bread) 70 calories, 2 protein, 14 carbs, 0 fat
1.5x peanut butter(3 tbs).(Jif creamy) 285 calories, 10 protein, 12 carbs, 24 fat
1x cup of milk.(Kroger carbmaster brand) 60 calories, 11 protein, 3 carbs, 0 fat
Total: 800 calories, 50 protein, 73 carbs, 37 fat
Meal two- (pre workout)
1x chicken.(tyson frozen diced chicken breast) 100 calories, 19 protein, 0 carbs, 2 fat
2x rice.(uncle bens original 90 second microwaveable) 400 calories, 8 protein, 80 carbs, 5 fat
1x steamed veggies-(birds eye frozen microwavable) 40 calories, 1 protein, 6 carbs, 0 fat
1x yogurt.(yoplait 100 calorie) 100 calories. 12 protein, 11 carbs, 0 fat
1x banana. 105 calories, 1 protein, 27 carbs, 0 fat
Total: 745 calories, 41 protein, 124 carbs, 7 fat
Meal three- (post workout)
2x scoops protein-(optimum nutrition gold standard) 240 calories, 48 protein, 6 carbs, 3 fat
2x garlic butter fillets.(gordons frozen fillets microwavable) 160 calories, 28 protein, 0 carbs, 6 fat
1x potato. 110 calories. 3 protein, 26 carbs, 0 fat
1x butter,(country crock) 50 calories, 0 protein, 0 carbs, 5 fat
1x sour cream,(kroger fat free) 20 calories, 1 protein, 3 carbs, 0 fat
1x cheese,(kraft fat free shredded cheddar) 45 calories, 9 protein, 2 carbs, 0 fat
total for potato with toppings: 225 calories, 13 protein, 31 carbs, 5 fat
1x banana. 105 calories. 1 protein, 27 carbs, 0 fat
Total: 730 calories, 90 protein, 58 carbs, 14 fat
Meal four-
2x beef-(92 lean 8 fat) 320 calories, 42 protein, 0 carbs, 9 fat
1x pasta-(whole grain, whole wheat) 180 calories, 9 protein, 39 carbs, 1 fat
2x pasta sauce-(light original 45 calories per serving) 90 calories, 2 protein, 22 carbs, 0 fat
2x garlic bread-(pepridge farm texas toast) 300 calories, 6 protein, 30 carbs, 16 fat
1x steamed veggies-(birds eye frozen microwavable) 40 calories, 1 protein, 6 carbs, 0 fat
1x cup milk-(kroger brand carb master) 60 calories, 11 protein, 3 carbs, 0 fat
Total: 900 calories, 71 protein, 100 carbs, 26 fat
Total for the day:
3270 calories, 255 protein, 359 carbs, 92 fat
This post was edited by Xdaci on Mar 6 2015 06:54pm