My New Daily Eating Plan

[Scouse]

Breakfast (8.00)
Orange Juice x 200ml

Breakfast (8.30-9.00)
Wholemeal Toast x 2 slices
Porridge Oats x 90g (or Muesli x 85g)
Milk (Semi-Skimmed) x 300ml

Morning Snack (10.30-11.00)
Banana x 1 med

Lunch (12.30-1.30)
Wholemeal Toast x 2 slices
Baked Beans x 200 g
Scrambled Egg x 2 large
or
Jacket Potato x 185g
Tuna x 130g
Mayonnaise (Extra Light) x 15g

Afternoon Snacks (3.00-3.30)
Wholemeal Bread x 2 rolls
Tuna (Tinned) x 75g
Mayonnaise (Extra Light) x 10g
Peanut Butter x 28g
Banana x 1 med

Pre Workout (4.45-5.00)
Pre-Workout Protein Formula x 46.6g (20g Protein)

Post Workout (6.30-7.00)
Post Workout Protein Formula x 50g (28g Protein)

Evening Meal (8.00-9.00)
Chicken Breast x 220g
or Salmon Fillet 180g
or 220g Steak
or 180g Turkey Breast

Broccoli x 100g
Asparagus x 100g
Spinach x 75g
or other green veg

Pasta (Egg Tagliatelle) x 90g
or Wholegrain Rice x 85g
or Sweet Potato 200g

Edited 18th April 2006

[surfstak]

Bulking, cutting or Maintenance?

[Scouse]

Should give me a typical value breakdown of:-

Calories - 3,000-3,100kcal
Carbs - 400-450g 60-62%
of which sugars - 100-120g
Protein - 220-240g 30-32%
Fat - 40-60g 6-7%
Fibre - 50-60g

[Scouse]

Actually that's slightly out because I haven't got my peanut butter breakdown included!!

So the Fat my be up to around 10% possibly.

[James Copping]

thats a lot of sugar, where is it all coming from?

I would drop the OJ in the morning`

Swap the bananas for more bread or some oats.

[Scouse]

Quote

Bulking, cutting or Maintenance?

Well, I've just maintained through out March on my current work out, so I've changed the eating plan a little for the next month (although started today).
I've added in the peanut butter sandwich and tuna sandwich at mid-morning and mid-afternoon snacks.

So I'm hoping to gain weight but not bulk to much.

I always seem to just hit straight on to the gut when I increase.

[Scouse]

Quote

thats a lot of sugar, where is it all coming from?

I would drop the OJ in the morning`

Swap the bananas for more bread or some oats.

Looks like the Banana's and the OJ with the sugars.
Also just think I've not added the breakdown from Peanut Butter so that'll be more sugar.

[Scouse]

Also the beans are 10g sugar, so when I have spud with Tuna on tues & thurs it'll be less.

Good job I've stopped adding sugar to me tea and coffee!!

[Scouse]

Not a happy chappy. My monthly weigh in has well cheesed me off!!

Ok I know it's not what the scales say but what the mirror says, and i think the mirror loves me a bit more than the scales do (my training partner even says I look a lot better these days and I've made great improvements) but it's in black and white on paper from the stupid Tanita scales.

I'm gonna invest in my own calipers. Point me in the right direction someone please?

[Scouse]

So 13.3% BF

from 11.8% last month?

I'm sure 1 week of drinking everyday all day and eating poorly will not affect that much?