Here is what my food intake is like right now.
7am
40 gram whey
1 or 2 table spoon fish oil
handful almonds or cashew nuts
830
oatmeal about 2 cup cooked
1 cup blueberries/black berries
1/2 cup granola
1030
40gm whey/1/4cup dry oats
noon
bunch of rice/beans (pinto, soy, black, lentils one of those usually)
textured wheat glutin/soy protein (aka fake meat)
Vegetables (broccoli or cauliflower or asparagus usually)
330pm
20gm whey/20gmcasein 1/4 cup oats
more nuts
500
20gm whey, 5 glutamine/5bcaa 8oz grape juice
PWO
40gm whey, 5glutamine/5bcaa 8oz grape juice
700
more veggies, soy/wheat gluten, rice or pasta
1100
20gm casein
table spoon fish oil
Ive also been on an icecream kick recently and have been putting away probably an extra 3 or 500 calories of that at around 9pm, if I was trying to get lean I would not do this. I have been a little stuck at 260 for the last couple weeks and feel like I need more calories so ok with it. .
the last few days Ive also been eating about 300 extra calories of dark chocolate spread throughout the day.
I dont measure the vegetables, just eat as much as possible.
I know the whey is high, but it is what it is. I will substitute some boiled eggs in for the protein a couple days a week.
Calories are in the 32-3800 range.
Protein is about 250gm/day. I might hit 300 on some days but not usually.