onelife's Meal Plan

[onelife]

hi lads
could you please critique my meal plan.
i go to the gym 6 days a week Mon/Sat
with weights mon/wed/fri and cardio tue/thur/sat.
i am aiming for maximum muscle gain with slight fat lose.



7:30am (Pre weights)
6 egg whites 1 yolk, 2 tablespoons whey protein in no fat milk
small bowl oatflakes
1 banana

10:30am (Post weights)
2 tablespoons whey protein in no fat milk
small tin tuna
1 cup rice
1 cup brocoli

1:00pm
chicken breast
1 small potato

(start work 2:00pm)

4:00pm
1 orange
1 banana
1 small serve yogut

6:30pm
1 peanut butter honey sandwich

9:00pm
small chicken breast
1 cup carrots
1 cup brocoli

(home from work 10:30pm)

11:00pm (before bed)
1 cup Almonds

[edit: replaced hazelnuts with almonds]

 

[EFFORT]

Get at least 3 servings of whey post workout


I would add 8oz of lean ground beef (make it into a burger if you want) to the 4:00pm meal

and have 8oz of lean ground beef again at 6:30


and get some slow digesting casein protein before bed with that meal.

 

[Centaurion]

macros?

 

[onelife]

thanks EFFORT, will get some red meat into there and have a look at casien protein.
what do you mean by macro's Centaurion?

also what's the quickest way to get the egg's down in the morning? is it safe to drink them raw?

 

[Centaurion]

what is the macro-nutritional breakdown?

ie, how many g of fat/carb/pro? total calories?

go to www.fitday.com, plug all that in. come back here and post the macros, and people will be able to help instead of just talking out of their asses

and how much do you weigh? bf?

and also, you should consume some dextrose pwo

 

[onelife]

Calories: 3367
Fat: 126
Carbs: 347
Protein: 235

Weight: 66kg
Height: 5'9in