I hope this can help out some of you new weight lifters and even some more advanced ones as well. Eating is how you get the gains you work so hard for in the gym.... so here is a day in the life of eating for myself.
Meal 1
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2 Cups Oatmeal
.75 Cup Milk 2%
2 Eggs
2 tbs brown sugar
Multi Vitamin
Totals: 30.8g Protein, 87.4 Carbs, 18.2g fat, 633.6 Calories
Meall 2
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2 Bagels-Egg Sandiwches
6 oz Cottage Cheese - Lowfat 1%
2 Oanges
7.5 tsps cream cheese
Totals: 40.9g Protein, 112.8 carbs, 18.2g fat, 762.5 Calories
Meal 3
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2 Pieces Whole Wheat Bread
6 Graham Crackers
1 Slice American Cheese
3 OZ Chicken Breast
1 Apple
1 Cup OJ
4 tsps Mayo - Lo Cal
Totals: 43g protein, 122.2 carbs, 22.9g fat, 833.6 Calories
Meal 4
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1 cup Milk 2%
2 tbs Peanut Butter - Natural
Multivitamin
Protein Shake
Totals: 35.8 g protein, 48.6 carbs, 22.6 fat, 528.2 Calories
Meal 5
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2 Cupe Rice- White
5 oz Fish - Salmon Baked
2 Cups Cantalope
1 tbs Butter
2.5 tsps Dressing - Ranch
2 cups Broccoli
Total: 57.2g protein, 132.9g Carbs, 30.6g fat, 1015.3 calories.
Whole day total: 207.7g protein, 503.9g carbs, 112.5g fat, 3773.2 Calories.
22% Protein, 53% Carbs, 27% Fat
This is pretty much right on the money with what you should be eating and your total calories. Use this as a guide for yourself. Eat, eat, eat. Take on the personality of a horse and just eat anything in sight.
Meal 1
--------
2 Cups Oatmeal
.75 Cup Milk 2%
2 Eggs
2 tbs brown sugar
Multi Vitamin
Totals: 30.8g Protein, 87.4 Carbs, 18.2g fat, 633.6 Calories
Meall 2
----------
2 Bagels-Egg Sandiwches
6 oz Cottage Cheese - Lowfat 1%
2 Oanges
7.5 tsps cream cheese
Totals: 40.9g Protein, 112.8 carbs, 18.2g fat, 762.5 Calories
Meal 3
----------
2 Pieces Whole Wheat Bread
6 Graham Crackers
1 Slice American Cheese
3 OZ Chicken Breast
1 Apple
1 Cup OJ
4 tsps Mayo - Lo Cal
Totals: 43g protein, 122.2 carbs, 22.9g fat, 833.6 Calories
Meal 4
----------
1 cup Milk 2%
2 tbs Peanut Butter - Natural
Multivitamin
Protein Shake
Totals: 35.8 g protein, 48.6 carbs, 22.6 fat, 528.2 Calories
Meal 5
---------
2 Cupe Rice- White
5 oz Fish - Salmon Baked
2 Cups Cantalope
1 tbs Butter
2.5 tsps Dressing - Ranch
2 cups Broccoli
Total: 57.2g protein, 132.9g Carbs, 30.6g fat, 1015.3 calories.
Whole day total: 207.7g protein, 503.9g carbs, 112.5g fat, 3773.2 Calories.
22% Protein, 53% Carbs, 27% Fat
This is pretty much right on the money with what you should be eating and your total calories. Use this as a guide for yourself. Eat, eat, eat. Take on the personality of a horse and just eat anything in sight.
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