T Nation

Daily Meal Plan and Supplement Intake

Out of curiosity, tried searching the forums, but was curious as to what everyone intakes on a basic day of working out.

3 Eggs
2 Pieces of Toast
2 Bananas
1 Protein Shake

2 Chicken Breasts
1 Banana
1 Protein Shake

1 Steak
1 Chicken Breast
2 Tomatoes
1 Banana
1 Protein Shake

2 Ground Beef
1 Protein Shake (Casein)

College student that rushes to eat. Been cooking a chicken tortilla soup lately that can just be heated for quick protein intake, but was curious if anyone else had suggestions for quick protein intake or what everyone eats in a normal day.

im new on here but i kinda have a similar question…just wondering if im eating enough so hopefully you get some responses here…you prob wanna give out ur height weight training goals etc

im 24 yrs old 6’2" bout 185lbs in the morn very active

been workin out “the right way” aka i was in the gym just workin out not really knowin what i was doing…i picked up Chad Waterbury’s book “huge in a hurry” got a plan and have been stickin to it for two months now…im already looking and feeling better than i was the year or so i was at the gym before…thanks chad

i wanna really put on some size but i fear im not eating enough cals…chads sample diet plan in the book calls for about 2900 cals or so for a 175lb lifter i get right around 3000 cals a day and about 200 grams of protein…i eat healthy and clean no junk

thoughts???

OP: Not a bad starter diet… Without knowing your goals, height/weight, it’s tough to comment… Just off the top of my head, I’d add in at least 1 more meal and a boatload of green veggies…

Kyledillard, if your goals are to put on some size, then I think it’s fair to say you’re barely getting enough to eat… I’d suggest 4000cals for a clean(er) bulk, which is very easily attainable… I’m so close to 4000cals on a maintenance diet and it’s honestly nothing…

You mention you’re “very active” so does that mean you do construction work during the day, or a bike courier, or? If you’re expanding a large amount of energy throughout the day in your job, I’d increase your calories even more…

If you are active during the day, then I’d suggest keeping a food log for 2 weeks and track your weight gain (ensure you weight yourself the same time of day for those 2 weeks)… If you’re not making any gain in 2 weeks (1-2lbs), then I’d adjust your calorie intake up… If you’re gaining too much (for you), then adjust your calorie intake down a couple hundred…

thanks for the advice, i kinda knew i wasnt getting enough cals cuz my weight went up slightly in the beginning but really hasnt changed much in the last prob four weeks…im fairly active at my job i work in a warehouse/office all day then school at nights…i work out three days a week and i play full court basketball maybe 1 or 2 days a week…i know i should prob stop that its not helping me

i have tracked my cal intake really closely w/ a program online for a few days which is where i got my info from earlier ie cal intake and protien intake…i suppose i just need some advice on the best way to get mucho calories w/ out trying to eat like a hundred pounds of food a day…are u using protien shakes (like more than one) to get extra cals throughout the day??

i get a good breakfast in every day…six eggs, some cheese, a fruit and a veggie
snak @ 10 am is usually some cheese fruit veggies and hummus
lunch is usually chicken/fish plus greens and a fruit
snack again usually cottage cheese some nuts and a fruit
post workout shake (on workout days) grape juice dilluted w/ creatine and protien
dinner chicken/beef veggies and hummus fruit cheese
meal before bed is uisually more meat some fruits and veggies

[quote]kyledillard wrote:
thanks for the advice, i kinda knew i wasnt getting enough cals cuz my weight went up slightly in the beginning but really hasnt changed much in the last prob four weeks…im fairly active at my job i work in a warehouse/office all day then school at nights…i work out three days a week and i play full court basketball maybe 1 or 2 days a week…i know i should prob stop that its not helping me

i have tracked my cal intake really closely w/ a program online for a few days which is where i got my info from earlier ie cal intake and protien intake…i suppose i just need some advice on the best way to get mucho calories w/ out trying to eat like a hundred pounds of food a day…are u using protien shakes (like more than one) to get extra cals throughout the day??

i get a good breakfast in every day…six eggs, some cheese, a fruit and a veggie
snak @ 10 am is usually some cheese fruit veggies and hummus
lunch is usually chicken/fish plus greens and a fruit
snack again usually cottage cheese some nuts and a fruit
post workout shake (on workout days) grape juice dilluted w/ creatine and protien
dinner chicken/beef veggies and hummus fruit cheese
meal before bed is uisually more meat some fruits and veggies[/quote]

Your breakfast is good, but what time are you eating it at?

Try to eat every 2-2.5 hours, as you should be able to consume 5-6 meals per day easy…

Your morning snack is lacking… I’d suggest some cottage cheese, a protein shake, then your veggies…

Not sure on the quantity of fish/chicken in your lunch… I bring a big tupperware container full of BBQ chicken breasts that I’ve done up on the weekend… It’s about 3 breasts worth… Then your veggies is fine…

Afternoon snack is okay, but not enough protein (unless you’re woofing back a huge tub of cottage cheese)… You can always top off a meal with a shake if you’re lacking in protein…

Is your afternoon shake your pre-workout meal (how soon after consuming are you in the gym?)… If so you want to change things up a bit… I’d suggest taking your Creatine pre and post workout, rather than just post…

Post workout shake is good, I’d also add in your fruit to this, rather than at the other times of the day…

Everything else looks good (again, depending on quantity/size)…

One thing most people forget is to keep re-evaluating… If you gain 5lbs in a month, you want to then increase your calories to keep growing, otherwise you’ll get to a point where you stabalize and the calories your consuming equal what your expending… Same goes with weight loss, where someone will set up a diet, drop 5lbs then will sit for weeks on end, as what they’re consuming is now their maintenance calories…

wtf with the 4 bananas ! :o

there are other fruits in this world !!!

i get up early before work and make breakfast so im eating by seven am then snack at 10am lunch at 1 snak at four (or on a workout day the snack is replaced by the protien/creatine shake) dinner at seven snack at 10 then bed around 1030-1100

yea sounds like i need to up the quantity of meat, im typically eating around 6 oz per meal

adding a protein shake for my snacks sounds good also…i hear alot of people eat PB&J sandwiches but i prefer not to eat alot of bread or grains if i can

i really dont have a pre-workout meal i usually workout after lunch which is at 1 so im to the gym by 230 or so

is the fruit really a great idea after my workout tho cuz of the carbs???

again thanks for the help