T Nation

Daily Meal Plan


#1

I am 5'10" 160lbs, looking to gain healthy solid weight FAST. these are my two meal plans: first one for non-work day other for work day. I have heard about fish oil but I don?t know where to get it or if I even need to use it. I also need suggestions on post workout meals/shakes . If you think I need to change/incorporate anything into my daily eating scheme let me know! I hope I can eat all this.

Meal 1 (7:00am)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
1 cup Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice

Meal 2 (10.00am)
Skinless chicken breast
One cup vegetables
1/2 Cup brown rice
BBQ sauce
Black beans
3 pieces multi-grain bread with 9% DV carbs/slice
Salad with spinach leafs Italian dressing and vegetable oil

Meal 3 (1:00pm)
2 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil

Meal 4 (4:00pm)
2 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil

Meal 5 (7:00pm)
2 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil

Meal 6 (10:00pm)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham Ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice

Meal 7 (3:00am)
1 Sloppy joe

Meal plan on work day Since I can not eat food on the job, I have to sneak food into the bathroom to grub.

Meal 1 (7:00am)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
1 cup Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice

Meal 2 (10.00am)
Skinless chicken breast
One cup vegetables
1/2 Cup brown rice
Black beans
BBQ sauce
3 pieces multi-grain bread with 9% DV carbs/slice

Meal 3 (1:00pm)
3 Fruit & Grain Cereal bars

Meal 4 (3:00pm)
3 Fruit & Grain Cereal bars

Meal 5 (5:00pm)
3 Fruit & Grain Cereal bars

Meal 6 (7:00pm)
3 Fruit & Grain Cereal bars

Meal 7 (7:00pm)
3 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil

Meal 8 (10:00pm)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
1 cup Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice
Salad with spinach leafs Italian dressing and vegetable oil

Meal 9 (3:00am)
1 Sloppy joe


#2

I can not have any dairy products, like milk or whipping cream. Also, on top of being lactose intolerant, I can also not consume calcium because it gives me ulcers. So most suplements don't work well for me.


#3

determine your maintenace caloric needs then add 500-1000 cals to that a day...read Massive Eating...just don't eat as much as you can, or you will be gaining too much fat w/ your new added muscle...break down those macro ratios for us, so we could atleast see your split of p/c/f

forgot something, what is w/ all the sloppy joes??? hopefully you are using at least 90% lean ground beef, vary things up...more chicken, tuna, steak, fish, some whole wheat pasta, maybe some brown rice...veggies..a whey supplement, casein supplement...good pre/post workout nutrition....i dunno thats all i can think of off the top of my head


#4

I had good results using fish oil supps that I got from Sams club, I think Costco may have some as well


#5

What IS with all the sloppy joes? If there's one way to get sick of a diet, it's to eat the same thing all the time. Also max 27% fat hamburger is pretty fatty. Can you cut some of the fat out?

If you can switch your fruit and grain bars to something with more protein, that would be better.


#6

I'm very curious about calcium giving you ulcers. I'm lactose intolerant as well and prone to get ulcers. Sometimes when I drink lactose free milk I feel like I had had lactose or an ulcer type pain... this must be why then!?
How did you find out that Calcium gives you ulcers???