My Workout Day Meal Plan

Here’s just one example of how I might eat on a lift day. I wanted to give people a general idea of what my diet is like and hopefully I can get some advice. My goal is to gain 2-3 lbs muscle per month and I’m 5’6" & 141 lbs.

1/2 c egg whites
1 whole egg
1 cup mixed vegetables (for omelette)
1 slice low fat swiss cheese
1 slice rye sourdough bread
1 pat margarine
1/2 c uncooked steel cut oatmeal

630 calories, 40g protein, 88g carbs, 15g fat

Chicken salad w/ dressing
4 dried figs

630 calories, 35g protein, 70g carbs, 30g fat

90g canned herring
1 c uncooked oatmeal

450 calories, 30g protein, 53g carbs, 14g fat

1 c orange juice
1 banana
1.5 c kale
1 scoop protein powder

390 calories, 33g protein, 66g carbs, 3g fat

Lean Burger
Whole wheat bun
1 slice low fat swiss cheese
1 sweet potato
1.5 c boiled collard greens
1 T olive oil

690 calories, 40g protein, 64g carbs, 26g fat

2790 calories, 178g protein, 341g carbs, 88g fat

What are your thoughts? I feel as if my carbs are too high. However, if I cut back on carbs it makes it that much more difficult to meet my calorie needs. Tell me where you think I could make improvements. I was thinking of adding in another whole egg and getting rid of the rye sour dough bread. Do you think that’s too much oatmeal…lot of carbs coming from there.

Since I’ve started lifting my carbs have been high, as shown above, but I don’t think I’ve been putting on that much body fat. It seems almost the same to me as when I started. Do I just need to monitor body fat and adjust carbs accordingly?

BTW I usually eat something better than a burger for dinner, but it’s just one example. I’d probably eat like this on Monday.