[135lbsbeginner]

8:00 am - MEAL 1
Oatmeal (2 Serving)
Calories – 320
Total Fat – 4g
Saturated Fat – 0g
Trans Fat - 0g
Cholesterol – 0mg
Sodium – 480mg
Total Carbohydrate – 64g
Dietary Fiber – 6g
Sugars – 26g
Protein – 8g

Egg whites (6 eggs)
Unknown
Protein – About 18g

Fruit (1 Serving)
Unknown

10:00 am - MEAL 2
Oatmeal (2 Serving)
Calories – 320
Total Fat – 4g
Saturated Fat – 0g
Trans Fat - 0g
Cholesterol – 0mg
Sodium – 480mg
Total Carbohydrate – 64g
Dietary Fiber – 6g
Sugars – 26g
Protein – 8g

Cup of Milk (1 Serving)
Calories – 90
Total Fat – 0g
Saturated Fat – 0g
Trans Fat - 0g
Cholesterol – 5mg
Sodium – 135mg
Total Carbohydrate – 13g
Dietary Fiber – 0g
Sugars – 12g
Protein – 8g

Fruit (1 Serving)
Unknown

12:00 pm - MEAL 3
Soynuts (About 2 Servings)
Calories – 280
Total Fat – 12g
Saturated Fat – 2g
Cholesterol – 0mg
Sodium – 65mg
Total Carbohydrate – 22g
Dietary Fiber – 8g
Sugars – 8g
Protein – 20g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

Fruit (1 Serving)
Unknown

2:00 pm - MEAL 4
Chicken Breast (1 Servings)
Calories – 210
Total Fat – 7g
Saturated Fat – 2g
Trans Fat - 0g
Cholesterol – 0mg
Sodium – 600mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 37g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

Fruit (1 Serving)
Unknown

3:00 pm - Go to Gym

5:00 pm - GET HOME FROM GYM
Protein Shake (1/2 Serving)
Calories – 100
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 2.5mg
Sodium – 160mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 25g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

Fruit (1 Serving)
Unknown

6:00 pm - MEAL 5
Soynuts (About 2 Servings)
Calories – 280
Total Fat – 12g
Saturated Fat – 2g
Cholesterol – 0mg
Sodium – 65mg
Total Carbohydrate – 22g
Dietary Fiber – 8g
Sugars – 8g
Protein – 20g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

Fruit (1 Serving)
Unknown

8:00 pm - MEAL 6
Bake Potato (1 Pottato)
Unknown

Wheat Bread (2 Slices)
Calories – 80
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 300mg
Total Carbohydrate – 20g
Dietary Fiber – 10g
Sugars – 2g
Protein – 8g

Peanut Butter (About 2 Servings)
Calories – 380
Total Fat – 24g
Saturated Fat – 5g
Cholesterol – 0mg
Sodium – 500mg
Total Carbohydrate – 30g
Dietary Fiber – 2g
Sugars – 8g
Protein – 16g

Cup of Milk (1 Serving)
Calories – 90
Total Fat – 0g
Saturated Fat – 0g
Trans Fat - 0g
Cholesterol – 5mg
Sodium – 135mg
Total Carbohydrate – 13g
Dietary Fiber – 0g
Sugars – 12g
Protein – 8g


DAILY TOTALS:
Calories – 2,310
Total Fat – 65g
Saturated Fat – 11g
Cholesterol – 12.5mg
Sodium – 3g
Total Carbohydrate – 280g
Dietary Fiber – 48g
Sugars – 118g
Protein – 166g

[Palmetto]

Looks pretty good bro. But I would say you should have some more carbs before you go to the gym. Maybe some whole wheat pasta in there somewhere too. After you lift I would say take in more complex carbs and defeinetly more protien bro. This is when your muscles need to be fed, after they get blasted. Protien shake is good. That should be taken right after you get back from the gym. Then maybe take a shower and eat you some chicken breasts or something, a good whole meal w/ a good bit of protien. Other than that looks pretty good bro. Maybe you could cut back on your sat. fats a little. Meal six could use some work. Just switch the white bread with whole wheat bread and make sure your peanut butter is natural peanut butter with no preservatives. I think it tastes better too. Lookin good man, you have the right idea!

[king james]

for breakfast i would add 1 or 2 whole eggs in there, i eat 4 eggs whites plus 2 whole. There is lots of good stuff in the yellow but you dont need to many,

your lunch and dinner is always soynuts, hmm how about some more chicken for lunch or maybe a fish (tuna) sandwich, some lean meats and maybe a handful of nuts i think would be better ie;

Lunch could be a tuna sandwich, handful of mixed nuts, some fruit and maybe a yogurt i think that would be good and for dinner how about some STEAK and salad that sounds better IMO.


After you workout, im not sure, but i don't think eating that salad with the shake is necessary if your eating another one 1hr later with dinner, in sted i would fill the shake up with lots of good fruits ie; mixed berries and bananas, water

[135lbsbeginner]

Well, I don't want to eat too much protein because I'm only 137 lbs and it's hard for my body to get rid of the extra protein. but i get what your saying about more carbs before and more protein after I workout.

[BigBen]

go for a whole serving of protein shake after the gym. i would add some proten to break fast too. also as palmetto said some more carbs before and after the gym bro. Your definately getting the idea now man.
Good job
AND

[dieseld]

Originally Posted by 135lbsbeginner

Well, I don't want to eat too much protein because I'm only 137 lbs and it's hard for my body to get rid of the extra protein. but i get what your saying about more carbs before and more protein after I workout.

i'm not really sure of the look your going for, but at 6'1 and 140lbs you are very thin...which their is nothing wrong with that...imo, you cal intake is pretty low...you are eating fairly often, but id try to add another 800 cal per day...remember, if your training hard and often your supposed to eat alot more than oridinary folks...

[Palmetto]

you cal intake is pretty low...you are eating fairly often, but id try to add another 800 cal per day...

Well first off, shouldn't we be asking him what he is planning on doing? If he is bulking then yes, maybe some more cals, but if he plans on cutting, then this diet looks ok to me. Maybe tweak some things here and there to really set it off and he will be good to go.

[dieseld]

Originally Posted by Palmetto

but if he plans on cutting, then this diet looks ok to me. .

yeah. what are you planning on doing? i just thought that at 140lbs 6'0, bulking would be the case

[135lbsbeginner]

thanks to all for the reply. yeah, bulking but at the same time staying cut. do any of you know a food that's high in calories but very low in protein, i mean like 1 or 2 grams? i'm having a hard time keeping my calories up but my protein below say 155 grams.

[Palmetto]

Bro,listen. While you bulk, you can eat as clean as you want to. But the bottom line is that you will not stay as cut as you want too. I mean you may stay cut if you have an extreamly fast metabolism or you eat very very clean. But more than likely you will put on some fat. But at 137.5 lbs. and 6'1" I wouldnt be worried about extra fat. Another thing, if you eat a food that is very high in cals but low in protien, more than likely it will be junk food, and you really dont want that. Look at it this way, why waste money on food that will do nothing for your body but make it use more energy to burn off those "empty" cals? If you eat, you may as well eat good foods which are high in protien and cals, just make sure your sat. fats stay respectable. By that I mean at least under 11 grams of sat. fats a day. CLEAN, WHOLE FOODS BRO. Eating those and LOTS of those 6-7 times a day is the ONLY way to get good muscle gains with minimum fat. Post us up another diet man, we're here to help brotha.

[135lbsbeginner]

but over all i'm on the right path?

[Palmetto]

Yea, overall you are looking good. Just take our advice and make up a new meal plan. Lookin good so far.