I am about 5’8" and weigh about 155 LBS. My BF I would guess is between 10-12%. My goal is to gain muscle with minimal fat gains, just like most people on this board. Here is a typical diet day for me. Note that the diet will change from day to day.
5:30- 6:00 breakfast:
2 whole eggs scrambled with nonfat cheese. 1 to 1 1/2 servings of Oatmeal mixed with milk and splenda. Sometimes I will eat a “healthier” cold cereal such as grapnuts.
Around 9:00 to 9:30 (midmorning
Protein drink: 1 cup skim or 1% milk 1 to 1 1/2 scoop protein powder (MRM low carb protein pwdr) 1 banana and a fat source such as Peanut butter, almond butter, two eggs or a tablespoon of UDOs oil. Sometimes I will add dry oatmeal.
This meal various. I try to eat meal that consist of 20-40 grams protein, 30-60 grams of carbs and about 15-20 grams of fat. This is my non-workout day lunch. My lunch pre and post workout is 1 cup water mixed with 8 ounces juice, 1 tbls spoon honey and about 1 1/2 scoop or 30 grams protein powder. I drink half during my workout and the rest after my workout. I know Surge would be much better.
Same as midmorning.
About the same as lunch
Usually nonfat cottage cheese mixed with nonfat, sugar free yogurt. A source of fat. Either tablespoon of PB or 1/2 of an avocado.
Note: I try to get veggies when ever possible. When I don’t feel like eating my veggies I will drink low sodium V8. Right now I am using Perfects Food greens formula (not the best tasting stuff).