T Nation

Meal Plan, Your Ideas!

I have had an extended lay-off (2-months) from training due to injury and have slowly recovered to be ready for some proper weight training, not just rehab work.

I was just wondering if anyone has any thoughts on this for a training day meal plan. So many people on these boards have great knowledge and experience so i thought i would throw it out there for any suggestions.

Quick bit of info. I am a 22-yr old male. about 5’8" tall and 145-pounds. Sitting between 8-10% body fat as an estimate. All measures are dry/un-cooked weight and Cals in vegies not counted (besides potatoe). Here goes:

6:30am Breakfast
-Plain fat-free Yogurt 1-cup
-Frozen Bluberries 1-cup
-Dried Apricots 6-Halves
-Medium Sized Apple
-Egg Whites 4
-Brown Rice (cooked) 3/4 Cup
-Scoop of Grow
Cals 577, Fat 3, Carb 111, Pro 53

9:00am
Gym Session

10:00am
-Surge 1/2 serving
-Sweet Potatoe 180grams
-Canned tuna 2.2oz
Cals 369, Fat 2, Carb 50, Pro 33

12pm
-Canned Tuna 2.2oz
-Quinoa 1/4 Cup
-Heap of vegies
Cals 231, Fat 3, Carb 29, Pro 22

3pm
-Canned Tuna 2.2oz
-Almonds 10
-Brazil Nuts 3
-Walnuts 8-halves
-Vegies
Cal 293, Fat 23, Carb 5, Pro 22

6pm
-Chicken Breast
-Flaxseed Oil Tbl Spoon
-Vegies
Cal 385, Fat, 20, Carb 0, Pro 50

9pm
-Cottage Cheese 1/2 Cup
-Peanut Butter 1 Tbl Spoon
-Boiled Eggs 2
Cal 365, Fat 21, Carb 7, Pro 33
*normally throw in about a table spoon of sunflower seeds to this.

Any suggestions for improvements would be greatly appreciated.

Thanks!

[quote]pmarn1 wrote:
I have had an extended lay-off (2-months) from training due to injury and have slowly recovered to be ready for some proper weight training, not just rehab work.

I was just wondering if anyone has any thoughts on this for a training day meal plan. So many people on these boards have great knowledge and experience so i thought i would throw it out there for any suggestions.

Quick bit of info. I am a 22-yr old male. about 5’8" tall and 145-pounds. Sitting between 8-10% body fat as an estimate. All measures are dry/un-cooked weight and Cals in vegies not counted (besides potatoe). Here goes:

6:30am Breakfast
-Plain fat-free Yogurt 1-cup
-Frozen Bluberries 1-cup
-Dried Apricots 6-Halves
-Medium Sized Apple
-Egg Whites 4
-Brown Rice (cooked) 3/4 Cup
-Scoop of Grow
Cals 577, Fat 3, Carb 111, Pro 53

9:00am
Gym Session

10:00am
-Surge 1/2 serving
-Sweet Potatoe 180grams
-Canned tuna 2.2oz
Cals 369, Fat 2, Carb 50, Pro 33

12pm
-Canned Tuna 2.2oz
-Quinoa 1/4 Cup
-Heap of vegies
Cals 231, Fat 3, Carb 29, Pro 22

3pm
-Canned Tuna 2.2oz
-Almonds 10
-Brazil Nuts 3
-Walnuts 8-halves
-Vegies
Cal 293, Fat 23, Carb 5, Pro 22

6pm
-Chicken Breast
-Flaxseed Oil Tbl Spoon
-Vegies
Cal 385, Fat, 20, Carb 0, Pro 50

9pm
-Cottage Cheese 1/2 Cup
-Peanut Butter 1 Tbl Spoon
-Boiled Eggs 2
Cal 365, Fat 21, Carb 7, Pro 33
*normally throw in about a table spoon of sunflower seeds to this.

Any suggestions for improvements would be greatly appreciated.

Thanks![/quote]

Thats less than 2500 calories.

that would be a great meal plan for me,
a 5’0 girl.