3000-4000 Calories a day = What are you eating each day?

[celtsrip]

I'm looking for examples of other people's diet for bulking up. 5-6 meals a day is what I'm looking at accomplishing.

Basically I'm looking for examples of what foods are eaten along with the portions and at what time of the day.

Any information would greatly help me out so I have an idea and hopefully can pre-cook a lot of meals for part or most of the week.

Thanks!

 

[dedlift]

here's kinda what I do. I train first thing in the a.m.

Pre-workout-usually justa banana and 1scoop protein powder.

post-workout-2 scoops of gatorade(60gr of carbs) 3 scoops of protein powder

first meal: 2 cups pasta, 1 large chicken breast

second meal: 1 1/2 cups of lean ground beef, and baked potatoes. and some junk food, usually 5 or 6 cookies with milk.

third meal: I'm driving at this time, so, I eat a sandwich, with turkey breast. apple and orange juice

fourth meal:same as meal 2

fifth: Steak, home made fries, salad and any dessert I want.portions don't matter, I just eat until I'm full.

It takes me about 5000-6000 cals to gain weight. I aim for as much carbs as I can...I am not suggesting it'll work for you. My body just needs TONS of carbs to gain

 

[ozzygaza]

hey dedlift

this is what my day looks like , i love eating so it could be a bit excessive but im having great results

meal 1 oats with water and 1 scoop WPI banna
Meal 2 6 egg whites from boiled eggs 2 peices wholemeal bread with peanut butter and jelly
Meal 3 ultimate nutrition iso max gainer 650 cals low sugar with complex carbs
Meal 4 steak with brown rice mixed with cucumber and tomatos
meal 5 pre work out oats mixed with wpi
Meal 6 post work out gatorade wpi and on whey protien
Meal 7 chicken breast with sweet potato carrots broccoli
Meal 8 low fat cottage cheese 350 grams green beans
Meal 9 iso max gainer

i do 3 sessions of 20 minutes of high intensity interval training plus 3 1 hour walks a week
im a really bad sleeper about 3 hours a night thats why i can fit in so many meals i also have a very physical job

im 6.1 12 percent body fat( was measured pre cycle prob around 14 now ) and 213 ponds

 

[dedlift]

i don't think that is overkill. i sleep poorly as well, we just had a baby, and I only get about 4 hrs. sleep is my biggest problem

 

[ozzygaza]

yeah me too no child though seems genetic ive tried gamma and a whole range of herbal crap nothing works , however a friend has just had accupuncture sessions and says they are sleeping 7-8 hrs a night major improvement , im never feel sleepy so im lucky in that way but im sure its not good for recovery or the nervous system , anyway eat heaps train hard sleep when you die oh and congrats on the baby

 

[sohel001]

1. Female and eating 1200 or more calories a day or male and eating 1500 or more calories a day (or eating fewer but doing so under a doctor's care)
2. Have been losing weight

I'd like to know the average number of calories you eat a day and how much weight you have lost. Thank you!

And since I'm starting this, I'll go first:

Average calories/day: 1700
Weight lost so far: 24 pounds (as of August 9)
&nb sp; &nb sp; 30 pounds (as of August 25)
&nb sp; &nb sp; 42 pounds (as of October 18)

 

[jkennedy3421]

Breakfast: 6 egg whites, 1/2 cup peppers and onions, slice of lowfat chese, 2 slices of whole wheat toast or 1 cup instant oatmeal, 1 cup skim milk

Snack: 1 cup skim milk with whey protein (sometimes add banana and strawberries)

Lunch: 1 cup brown rice, 8 oz grilled chicken breats, med apple

Snack: can of tuna, mayo lite, 2 slices whole wheat bread, spinach lettuce, tomato

Dinner: 6 oz lean steak, 1 1/2 cup broccoli, 1/2 cup brown rice

Snack: 1 cup fat free cottage cheese cottage cheese

Been following workouts and diet plan from le.com and have gotten some good results

 

[Biggin]

Thats a good diet right there.

 

[maverick300]

My day :\

Meal 1 5am- shake with water(cutting)milk (bulking)

Meal 2 6 am - 6-7 egg whites , one bowl of oalmeal with skim milk. A citrus fruit.

Meal 3 830 - oats in a shake (strawberry or choco)

meal 4 1130- 6 oz chicken breast grilled , plain baby spinach salad , 1 cup brown rice teaspoon of olive oil, small fruit bowl.

meal 5 shake with mixed berries blended Yummy my fav.

meal 6 - whole wheat spaghetti with cold strained shrimp (10-12 med pcs)

workout

meal 7 - post work out shake with a nana.

meal 8 - 6-7 ounces steak with baked potatoe. Mixed greens with olive oil drizzled.

 

[celtsrip]

Thanks guys. This should definately help me. I actually have been eating simliar things, but I just got to work on pluging in more snacks throughout the day.

 

[THE-DET-OAK]

maybe I am eating too much but here it goes.

1. 6 eggs 3 yolks(fried in olive oil). 3 pieces of turkey sausage links. cup of flaxseed cereal with skim milk. 7:30 am

2. Turkey sandwich meat (oven roasted private selection) 1/2 pound. Make sandwich on ARNOLD multi grain sandwich thin, with one piece of chees. 2 pieces of celery with peanut butter. 10 blackberries, and a bananna. 10:30 am

3. same as meal 2. 1:00pm

4. Pre- made pasta dish. I usually make this on sundays and thur to last the week. Use whole wheat pasta 9 servings. 12 chicken breasts (sear them in pan with olive oil just enough to cook edges, then cook in oven @ 400 degrees for exactly 15 min) cut chicken in strips and put in container with pasta. Add as many grean beens and corn as you like mix all in container. Take a jar of spag sauce with you on side and add it to your portion before microwaving. 4:00 pm (you can sub 3lbs of ground turkey meat for the chicken to mix it up from week to week)

5. same as meal 4. 6:30 pm

6. pre workout shake-45grams of protein. 8:00 pm

7. post workout same as pre. 9:30 pm

8. this meal changes all the time sometime fish, steak, chicken. always with vegetable and high glycemic carb.

Never had any comments on this diet, any suggestions would be welcomed.

 

[thatotherguy]

maybe I am eating too much but here it goes.

1. 6 eggs 3 yolks(fried in olive oil). 3 pieces of turkey sausage links. cup of flaxseed cereal with skim milk. 7:30 am

2. Turkey sandwich meat (oven roasted private selection) 1/2 pound. Make sandwich on ARNOLD multi grain sandwich thin, with one piece of chees. 2 pieces of celery with peanut butter. 10 blackberries, and a bananna. 10:30 am

3. same as meal 2. 1:00pm

4. Pre- made pasta dish. I usually make this on sundays and thur to last the week. Use whole wheat pasta 9 servings. 12 chicken breasts (sear them in pan with olive oil just enough to cook edges, then cook in oven @ 400 degrees for exactly 15 min) cut chicken in strips and put in container with pasta. Add as many grean beens and corn as you like mix all in container. Take a jar of spag sauce with you on side and add it to your portion before microwaving. 4:00 pm (you can sub 3lbs of ground turkey meat for the chicken to mix it up from week to week)

5. same as meal 4. 6:30 pm

6. pre workout shake-45grams of protein. 8:00 pm

7. post workout same as pre. 9:30 pm

8. this meal changes all the time sometime fish, steak, chicken. always with vegetable and high glycemic carb.

Never had any comments on this diet, any suggestions would be welcomed.

Nice description. Mix up your meals a bit too. Oatmeal with raisins in the morning with the eggs/ cereal for after workout. So much more I don't want to type.

I use IDS brand Protein comes in 10lb bucket. Has over 600 calories and 51 grams / 30 percent daily carbs in two scoops. The cost it good for the amount you get. ]

Get a Amino Acid drink too. I hate popping pills all day.