Wutsup BOI,

What do you guys eat on a typical day? Food is the most anabolic substance, and I wanna see what you guys do. When bulking, here's a normal day of eating for me

1) 2 cups oats, scoop whey
2) Bagel, egg whites, cheese, banana
3) tuna sandwich, 2 potatoes, apple
4) 8 eggs, cheese
5) salad - cheese, beef, dressing etc

Next bulk phase I'm going to aim for 400g carb / 300g protein / 50-60g fat as a starting point

I've been eating essentially the same thing 5 days of the week, then loosen up the diet on Saturday and Sunday(slightly less cals usually).

Wake up: Bagel+cream cheese, banana, glass of milk
Lunch: 1/2lb chicken breast, med/large sweet potato
Post-Workout: 2 scoops whey, milk, banana
First Dinner: 1/2lb hamburger, 2 cups cooked rice
Second Dinner: 1/2lb pork chops, 2 cups cooked rice
Right before sleep: 2 scoops whey, milk.

Milk consumption totals 1/2 gallon per day. Vitamins, fish oil, and beef aminos add another 100-200 cals.
Comes out between 4000-4200 cals and ~280 grams protein.

It's been a pain putting down the rice though. Considering finding another suitable carb source. Maybe make mashed potatoes for the week or something.

I've gone from 176ish to 191 on this diet plan so far.

Typical day on a bulk:

7am: 16oz Skim plus, 2 scoops ON choclate whey, 1 banana
9am: 1 cup greek yogurt, egg and cheese sandwich, 16oz chocolate milk
12:30: roast beef or tuna sandwich (1/2 lb meat), water
2pm: PWO 20oz of Orange juice, 2 scoops of vanilla why
4pm: Protein Bar (34g protein) or 4 hard boiled eggs
7pm: 12 oz of beef, pork or chicken. Can of corn or 2 boiled red potaotes
10pm: 1 or 2 cups of greek yogurt

Depending on what meat I have, I end up with about 4,000 calories 350 to 400g protein, 100g fat, and 400 carbs. This was to get me from 225lbs to 245'ish lbs.

On bench day I drink my usual PWO shake BEFORE my workout. If I'm dragging ass, I pound of bottle of Starbucks frapuccino before a workout. Sugar+Caffeine = energetic workout.

I am now going to cut back the carbs to 250 - 300 and consistently keep the protein above 400 grams for the next 4 weeks. Need to gain strength for a meet while keeping my weight below the 242 weight class.

Good idea for a thread

Typical Meals for maintenance -

7am: 60 gram protein shake + ~2tbl spoons of nut-butter/2 protein-scoop sizes of oats into the shake
10am: ~4 eggs + 3 pieces of bacon
12pm: 8-12 oz. of meat + veggies + more veggies/potatoes + 20 gram shake
4pm: 40 gram protein shake + optional 40 grams sort of carb (depending on workout being done)
6pm: 20 gram protein shake
8pm: Meat + veggies (changes erryday)
10pm: Maybe another 40 gram pro. shake depending on how much meat I consumed for the day.

As you can tell, I rely on shakes for more peace of mind than anything, knowing that I'm getting ~140-180 grams of protein at least a day. That, in addition to meat consumption, puts me in the ball park of around 1.5 - 2.0 x BW for the amount of protein a day I need.

Carbs and fats are typically consumed in a 1:1 fashion in relation the amount of protein ingested for that meal except peri-workout.

If I need to cut, replace carbs with fats except peri-WO, and 10 am meal is either reduced or taken out and replaced by a 20 gram shake + a little fat or none.

For the next little while mine is:

Upon riseing: 25g casein hydrosolate
meal 1: 1 cup oatmeal 2 eggs whole 1 cup egg whites
Meal 2: 1 cup oatmeal 2 scoops protein powder (this is my post workout meal)
meal 3: 8oz chicken breast, salad with dressing
meal 4: 2 scoops protein powder, cinnamon, goji 100
meal 5: 1/2lb ribeye, raw salad
meal 6: 1 scoop protein powder
Intra-workout: 1 scoop surger workout fuel

but in the winter months it was:

Reese puffs cereal 4-5 servings
1 cup oatmeal 2 scoops protein powder
3 tbsp peanut butter
4 cups milk

100g waxy maize 50g whey
1 cup milk

Little caesars hot n ready medium peperoni
crazy bread (this meal alone was about 3000 calories)

75g whey
1 cup oatmeal
3 tbsp peanut butter
3 cups milk

1/2lb steak
6 eggs with cheese
6-8 slices of bacon

Near bed time
50g whey
1 cup oatmeal
2tbsp peanut butter
3 cups milk

Went from 204-235 with that baby i have no idea how many calories that is, i was inspired by jm blakely

1 Quart of chocolate milk
12 eggs
3-4 glasses of whole milk
3 potatoes
1.5lbs of ground beef

Usually some other random stuff in there but those are the staples during cold, heavily clothed months.

It varies... basically 'Paleo', but with post-workout carbs.

today is:

1) 4 egg western omelet, blueberries
2) 1 FINiBAR and 1 scoop of ANACONDA/MAG-10/Surge Workout Fuel during lifting
3) Chicken Fajita salad w/ Sweet Potato Hash
4) Grilled salmon, roasted green beans
5) If I'm still hungry... Metabolic Drive + almond butter/cocoa nibs

tomorrow will be like:

1) Leftover salmon, walnuts, apple
2) Workout stuff as above
3) Lean burger patties w/ lettuce/tomato/onion, sweet potato hash (I could eat sweet potatoes every day)
4) Rotisserie chicken, steamed broccoli
5) If I'm still hungry... Metabolic Drive + almond butter/cocoa nibs

@ Blackaggar - holy shit I wish I could justify eating that much deliciousness! Once I get my weight back up though, I'm sure I'll have to resort to something like that.

For my next bulk, in about 6-8 weeks from now, I'm going to focus on simplicity in training and nutrition. I'm going to do a typical 5 day BBing split, 2-3 cardio sessions to stay in "shape" and eat something like this:

2 cups oats
1.5 scoops whey

Sandwich -
whole wheat bread
8 oz chicken breast
slice cheese
Apple or other fruit

Banana pre-workout

Post Workout:
2 cups oats
1.5 scoops whey

Post Post Workout:
2 cups rice
8 oz chicken
Broccoli

6 whole eggs
4 whites
slice cheese
some broccoli

If I get hungry -
more whey and/or healthy fats of some sort

I'm going to start with a diet like this - I'm aiming for 400g carb / 300g pro / 50-80g fat = ~3,500-4,000 kcal

As scale weight stops moving up, I'll probably eat more of the same.

As far as supps, obviously whey protein, fish oil with meal 1 and last meal, and that's it. I'm going to save my money and focus on the basics. You know, the things that have worked for countless others....Although Surge Recovery is pretty damn tasty!

Thanks K-Man. You're looking good in your new avatar. About the oats - I LOVE oats w/ whey and splenda. Literally one of my favorite foods. When I skipload on my current diet, I usually end up eating ~ 6 cups oats w/ whey and a quart of low fat ice cream in a 5 or 6 hour period. I get to eat any kind of low fat, junk food carb, and I choose oats! I can't get enough, literally!!!

Thanks for the kind words. What exactly is skiploading?

Well, right now I'm dieting IF style, kinda like you but I'm in a calorie deficit. I basically eat 2 meals low in carbs as well as workout nutrition. For 6 days I bust ass in the gym, do Fasted Cardio most mornings, then one day a week (on leg day) I have my normal 1st meal, have my workout nutrition (usually 3 scoops Surge Recovery instead of 2 on leg day), then after I begin my skipload.

Ken "Skip" Hill started this I believe. Basically it's a dieting strategy that utilizes glycogen supercompensation. Since I'm basically getting 60-140ish g carbs per day most days, I have one day where I can eat whatever, for a set amount of time, as long as the food is high GI, low fat, lowish protein. I've been doing it for 6ish weeks, losing weight, and maintaining/gaining strength on most lifts. It really works wonders.

I'm sure Skip writes quite a bit more eloquently on the subject though. You should check out his shit, he's the man.

Good thread! Right now I am trying to slowly lean out a bit for summer. Over winter I let my diet get carried away and put on more fat than I'm happy with - I'm still only about 12% but I'm vain lol. Anyway, I'm following a lean gains style approach pretty closely;

10g bcaas pre workout
50g whey post workout
Meal one: 100g rice (dry weight), 400g beef, some veg, tblsp. peanut butter, tblsp. or so of olive oil
Meal two: 6 egg omelette with a can of tuna and some grated cheese

Comes to probably around 180 - 200g of protein a day, not worried too much about fats or carbs so long as I get the proteinz in. Doing this I've been maintaing weight, getting stronger and very (painfully) slowly getting leaner. Anyway my bodycomp goals are to get lean, hold it a bit, and then much more intelligently gain weight afterwards. Right now I am hardly doing cardio (well, I'm not really) so I'll be slowly adding that in too.

On a related note, I saw a blog from a dude on a different forum talking about his skipload. Here it is: all I have to say - HOLY SHIT!

REFEED!
1/2 box Lucky Charms cereal
1 box low fat granola cereal with raisins and dates + powdered sugar
1 box Cinnamon Toast Crunch Cereal
1 large package Starburst candies
1 box Reese's PB cereal
1/2 gallon lactose free fat free milk
1 chocolate peanut butter caramel cheesecake
6 slices "bread pizza"
40 chocolate cake cookies with chocolate syrup
2 cinnamon streusel pancakes with fat free butter and syrup
1.5 quart fat free vanilla ice cream with chocolate and caramel syrup
1.5 quart fat free fudge brownie ice cream
2 Taco Bell Fresca chicken soft tacos with fat free sour cream and fat free cheese
2 Taco Bell Fresca steak soft tacos with fat free sour cream and fat free cheese
3 onion bagels with cream cheese and/or fat free butter
2 cinnamon raisin bagels with cream cheese and/or fat free butter
11 Rice Crispie Treats
4 packs sugar free drink mix
10 pieces sugar free candy (trying to watch my figure)

Total carbs = 3675

On a cut right now.
Mag10 Pulse Fast on Mondays and Thursdays.

The rest of the week is very similiar.
If I'm not working out I skip the Anaconda Protocol 2 and once or so a week I might have carbs (oatmeal or a bagel) with breakfast or a piece of cake at a family event.

8:30 am - 1 Scoop MAG-10

9:00 am - 3 egg omlette with Peppers and Onions, 4 sausage links, Strawberries and Watermelon

12:15 pm - 1 Scoop MAG-10

12:45 pm - 12 oz of some type of meat, chicken or fish, Celery and Cucumbers. Flameout and FA3

5:00 pm - Anaconda Protocol 2

7:30 pm - 1 Scoop MAG-10

8:00 pm - 8 oz of some type of meat, chicken or fish, Green Veggies. Flameout and FA3

11:00 pm - 5oz Veal Patty

My diet is awesome right now but I'm going to be cleaning it up at the moment actually to get ready for beach season. I've been going pretty unrestricted.

7:30am- 4 eggs with parmesan cheese on top during my workout days and on nonworkout days I add a protein shake with whole milk in there

11am- Protein Shake at work

1pm - Lunch usually a piece of chicken or fish with a ceasar salad, once a week I buy a vegetarian burrito which comes with a salad as well (its massive)

5pm - Nonworkout days only I take a protein shake

7:30pm - Cook dinner usually chicken, ground turkey, or fish (lately Trout) and another salad. Sometimes I add a Sweet Potato or Quinoa with it

Workout days - Protein Shake - Workout - Protein Shake

Some days namely if my food isn't defrosted when I get home I'll take it out of the fridge entirely and go straight to the gym and then eat dinner after.

For the past 3 weeks this has been my meal schedule.

Weekday meals are like this (work between 8am to 630pm).
7am - protein shake with whey isolate (2 scoops), med banana (frozen, cut, 20g Carbs) and Macadamia oil 1 tablespoon.
930am - 4 Egg whites and 2 whole eggs + sweet potato mashed mixed with spice and olive oil 1 Table Spoon.
1230pm/1pm - Chicken, vegetables (green), sometimes rice or mashed potato - outside bought lunch. 30g cashews.
3pm/4pm - Chicken (breast meat) with organic rice or quinoa with olive oil 1 Table Spoon.
Workout (4 days a week, meals don't really change on non-workout days but I do eat earlier)
8pm/9pm - 200 to 225g Chicken with some vegetables (green) and either rice or quinoa (20g Carbs). 1 Table Spoon Olive Oil.
1030pm/11pm - 2 scoops Casein and Brazil Nut Butter or Almond Butter. Cinnamon powder.

Actions:
1. Meal 1 and 2 might switch around, i.e. meal in the morning and shake at work. I need to work on increasing the protein content of meal 2 and ensure I get the fat content in meal 3.

2. On the weekends I will find ways to add fish and beef to my diet. I've never been able to cook beef well at home (I always cook it too much, or not enough etc). I need to work on it.

hlss09 that refeed you posted looks incredibly awesome, I need to try shit like that haha.
Btw I can't answer back the PMs you sent me.

Oh word, well could you answer the PM in my training log if you have the time. BTW that refeed was a google search, not mine. 3500ish g carbs is too much - even for me! I'd be sick for sure. My refeeds usually consist of 6-8 cups oats w/ whey, 1 quart of low fat ice cream, and a bit of candy.

Food/supplements today, which is pretty typical I guess for a training day:

9am- 140mg caffeine, 10mg yohimbine
2pm- 1c oats, some raisins, 1 tbsp shredded coconut, 2 scoops MPI+fiber, niacin, probiotic, minerals, b6, circumin
4pm- More caffeine, GPC, Anaconda
6:30pm- (post workout) 4oz turkey sandwich with light cream cheese
8:30pm- classic single from Wendy's
10:30pm- 6 oz chicken, 1c spaghetti
12:30am- 2 scoops MPI+fiber, probiotic, minerals, b6, circumin, crestor (lol)

I've been making a point to fit tasty shit like burgers and pizza into my macros and calories on a somewhat regular basis. Makes dieting and maintaining the fairly large deficit I'm running lately much easier mentally. I also think I stay fuller and have better workouts if I have some "junk" and keep my carbs around 200g. Doesn't seem to really be affecting my progress at all, which confirms what I've believed for a long time: the calories and macros matter far more than the source. Still eat a wide variety of whole foods, fruits, vegetables, etc., but I am a firm believer in the idea that stressing over a hamburger is far more detrimental to your health in the long run than eating the damned hamburger.

As far as supplements, a lot of the stuff that I take has zero to no performance benefit. I've got shitty familial hypercholesterolemia and am doing my best to keep it under control from an early age.