My meal plan is slightly higher then what I planned but oh well not a big difference.
Note*I will spread 5 Liters of water around in there.
So how does it look???
Logan's Custom Meal Plan
REQUIRMENTS FOR THE DAY:
-Lots of water (5_Liters)
-Eat ever 2-3 hours
-7+ hours of sleep a night
-Pre-workout Meals: 60-90 minutes before workout
-Post-workout Meals: Within 45 minutes after lifting (Get a High GI carb, and a fast source of protein like Whey)
FOODS TO EAT:
Protein : Poultry, fish, red meat, cottage cheese, Whey, eggs
Carbs : Whole wheat pasta, ezekial bread, brown rice, rolled or steel oats, Yams,Lentils fruit.
Fats: Olive oil, fish oil,
flax oil, nuts(almonds, pecans, walnuts, almond and peanut butter
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HOW MUCH TO EAT:
(Average Base per meal)
3100 Calorie Total
Protein: (310grams)
Carbohydrates: (310grams)
Fat: (68.8grams)
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BASIC INFORMATION:
40/40/20 SPLIT
---40%:Protein
---40%: Carbohydrates
---20% Fats
-1.39*LBS=Protein grams
-1.39*LBS=Carbs grams
Protein: (1gram)=(4Calories)
Carbohydrates: (1gram)=(4Calories)
Fat: (1gram)=(9Calories)
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(BASE)
3100 Calorie Total
Protein: (310grams)
Carbohydrates: (310grams)
Fat: (68.8grams)
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WHEN TO EAT:
*Base Numbers
7:00am(BreakFast)-(650Calories)-(65 Protein)-(65 Carbs)-(14.4 Fat)*Everything in grams
9:00am(Meal2)-(450Calories)-(45 Protein)-(45 Carbs)-(10.0 Fat)*Everything in grams
11:40am(Meal3)-(450Calories)-(45 Protein)-(45 Carbs)-(10.0 Fat)*Everything in grams
3:40pm(Meal4)-(450Calories)-(45 Protein)-(45 Carbs)-(10.0 Fat)*Everything in grams
4:30pm(Pre-workout)-(550Calories)-(55Protein)-(550Carbs)-(12.2Fat)*Everything in grams/Slow digesting carbs/
5:40pm-(Off to the gym)
7:00pm-(Post-workout)-(550Calories)-(55 Protein)-(55 Carbs)-(12.2 Fat)*Everything in grams/Fast digesting carbs/
9:00pm-Protein Shake(not added to totals)
DAILY TOTAL(3100Calories)-(320 Protein)-(310 Carbs)-(68.8 Fat)*Everything in grams
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WHEN TO EAT:
*Real Numbers
7:30am(BreakFast)-(670Calories)-(63 Protein)-(66 Carbs)-(11 Fat)*Everything in grams
9:30am(Meal2)-
11:40am(Meal3)-
3:40pm(Meal4)-
4:30pm(Pre-workout)-
5:40pm-(Off to the gym)
7:00pm-(Post-workout)-
DAILY TOTAL(3100Calories)-(320 Protein)-(310 Carbs)-(68.8 Fat)*Everything in grams
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7:00am(BreakFast)
-Multi-Vitamin
-Lentils[half-cup cooked]-(112 Calories)-(9 Protein)-(20 Carbs)-(0 Fat)
-Oatmeal.1cup cooked-(145 Calories)-(6 Protein)-(25 Carbs)-(2 Fat)
-Peanut butter.1.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
-Tinned Tuna.In water-(116 Calories)-(25 Protein)-(0 Carbs)-(1 Fat)
-Low-fat yougurt 80oz-(127 Calories)-(13 Protein)-(17 Carbs)-(0 Fat)'
-Egg Large.1whole-(75 Calories)-(6 Protein)-(1 Carbs)-(0 Fat)
TOTAL---(670Calories)-(63 Protein)-(66 Carbs)-(11 Fat)*Everything in grams
9:00am(Meal2)-
-Protein shake.82G-(300 Calories)-(52 Protein)-(22 Carbs)-(2.8 Fat)
-Banana-(109 Calories)-(1 Protein)-(28 Carbs)-(0 Fat)
-Peanut butter.2.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
TOTAL---(504Calories)-(57 Protein)-(53 Carbs)-(10.8 Fat)*Everything in grams
11:40am(Meal3)
-Skinless chicken breast 3.5oz-(165 Calories)-(31 Protein)-(0 Carbs)-(4 Fat)
-Oatmeal.2cup cooked-(290 Calories)-(12 Protein)-(50 Carbs)-(4 Fat)
-Peanut butter.2.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
TOTAL---(504Calories)-(47 Protein)-(53 Carbs)-(16 Fat)*Everything in grams
3:40pm(Meal4)
-Kashi Cereal[1cup]-(210 Calories)-(10 Protein)-(38 Carbs)-(3 Fat)
-Tinned Tuna.In water-(116 Calories)-(25 Protein)-(0 Carbs)-(1 Fat)
-Peanut butter.1.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
TOTAL---(421Calories)-(39 Protein)-(41 Carbs)-(12 Fat)*Everything in grams
4:30(Meal5)
-Potato(approx.7oz)-(220 Calories)-(5 Protein)-(51 Carbs)-(0 Fat)
-Extra Lean minced meat(3.50z)-(263 Calories)-(28 Protein)-(0 Carbs)-(16 Fat)
-Protein shake.41G-(150 Calories)-(26 Protein)-(11 Carbs)-(1.4 Fat)
TOTAL---(633Calories)-(61 Protein)-(62 Carbs)-(17.4 Fat)*Everything in grams
5:40pm-(Off to the gym)
7:00pm-(Post-workout)
-White rice.2cup cooked-(205 Calories)-(4 Protein)-(44 Carbs)-(0 Fat)
-Protein shake.82G-(300 Calories)-(52 Protein)-(22 Carbs)-(2.8 Fat)
TOTAL---(505Calories)-(56 Protein)-(66 Carbs)-(2.8 Fat)*Everything in grams
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DAILY TOTAL(BASE):
TOTAL---(3100 Calories)-(310 Protein)-(319 Carbs)-(68.8 Fat)*Everything in grams
DAILY TOTAL(REAL):
TOTAL---(3237Calories)-(323 Protein)-(341 Carbs)-(70 Fat)*Everything in grams
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*Everything in grams
*Serving size is 3.5oz
*Number are rounded c=cup
*---1cup=250ml
-PROTEIN
-Tinned Tuna.In water-(116 Calories)-(25 Protein)-(0 Carbs)-(1 Fat)
-Protein shake.41G-(150 Calories)-(26 Protein)-(11 Carbs)-(1.4 Fat)
-Protein shake.82G-(300 Calories)-(52 Protein)-(22 Carbs)-(2.8 Fat)
-Egg white.1-(17 Calories)-(4 Protein)-(0 Carbs)-(0 Fat)
-Egg Large.1whole-(75 Calories)-(6 Protein)-(1 Carbs)-(0 Fat)
-Skinless chicken breast 3.5oz-(165 Calories)-(31 Protein)-(0 Carbs)-(4 Fat)
-Extra Lean minced meat-(263 Calories)-(28 Protein)-(0 Carbs)-(16 Fat)
-Salmon-(183 Calories)-(28 Protein)-(0 Carbs)-(5 Fat)
-Halibut-(140 Calories)-(27 Protein)-(0 Carbs)-(7 Fat)
-Low-fat cottage cheese 1/4 cup-(82 Calories)-(14 Protein)-(3 Carbs)-(1 Fat)
-2% Cottage Cheese 1/2 cup-(110 Calories)-(15 Protein)-(5 Carbs)-(2.5 Fat)
-Skinless turkey breast-(135 Calories)-(30 Protein)-(0 Carbs)-(1 Fat)
-Proten Bar-(??? Calories)-(??? Protein)-(??? Carbs)-(??? Fat)
-Deli ham-(145 Calories)-(21 Protein)-(2 Carbs)-(6 Fat)
-Select Sirloin-(180 Calories)-(30 Protein)-(0 Carbs)-(6 Fat)
-CARBS
-Low-fat yougurt 80oz-(127 Calories)-(13 Protein)-(17 Carbs)-(0 Fat)
-Oatmeal.1cup cooked-(145 Calories)-(6 Protein)-(25 Carbs)-(2 Fat)
-White rice.2cup cooked-(205 Calories)-(4 Protein)-(44 Carbs)-(0 Fat)
-Brown rice.1cup cooked-(216 Calories)-(5 Protein)-(45 Carbs)-(2 Fat)
-Macaroni.1cup cooked-(197 Calories)-(7 Protein)-(40 Carbs)-(1 Fat)
-Spaghetti.1cup cooked-(197 Calories)-(7 Protein)-(40 Carbs)-(1 Fat)
-Lentils[half-cup cooked]-(112 Calories)-(9 Protein)-(20 Carbs)-(0 Fat)
-Kashi Cereal[1cup]-(210 Calories)-(10 Protein)-(38 Carbs)-(3 Fat)
-Whole wheat pitta1-(170 Calories)-(6 Protein)-(35 Carbs)-(2 Fat)
-Potato(approx.7oz)-(220 Calories)-(5 Protein)-(51 Carbs)-(0 Fat)
-Banana-(109 Calories)-(1 Protein)-(28 Carbs)-(0 Fat)
-Plain Bagel-(195 Calories)-(7 Protein)-(38 Carbs)-(1 Fat)
-Onion.1c Chopped-(61 Calories)-(2 Protein)-(14 Carbs)-(0 Fat)
-Sweet Potato.1-(117 Calories)-(2 Protein)-(28 Carbs)-(0 Fat)
-Salsa 2/3C-(29 Calories)-(1 Protein)-(6 Carbs)-(0 Fat)
-Corn 1/2C-(89 Calories)-(3 Protein)-(21 Carbs)-(1 Fat)
-Wheat germ.2Tbsp-(50 Calories)-(4 Protein)-(6 Carbs)-(1 Fat)
-English muffin-(127 Calories)-(5 Protein)-(25 Carbs)-(1 Fat)
-Apple-(81 Calories)-(0 Protein)-(21 Carbs)-(0 Fat)
-Strawberries.1C-(46 Calories)-(1 Protein)-(11 Carbs)-(0 Fat)
-Flour Tortilla.8inch-(145 Calories)-(4 Protein)-(25 Carbs)-(1 Fat)
-Green
peas 1/2C-(67 Calories)-(4 Protein)-(12 Carbs)-(0 Fat)
-Carrot.1-(31 Calories)-(1 Protein)-(7 Carbs)-(0 Fat)
-FATS
-Flaxseeds.3.Tbsp-(140 Calories)-(7 Protein)-(11 Carbs)-(10 Fat)
-Peanut butter.2.Tbsp-(190 Calories)-(8 Protein)-(6 Carbs)-(16 Fat)
-Walnuts.1oz-(172 Calories)-(7 Protein)-(3 Carbs)-(16 Fat)
-Peanuts.1oz dry roasted-(166 Calories)-(7 Protein)-(6 Carbs)-(14 Fat)
