Example for a 200lb man:
Your goal should be to eat 350 grams of protein (1.5 - 1.75grams per lb of bodyweight) and to eat about 450 grams of carbohydrates per day (2.25 - 2.5 grams per lb of bodyweight). Your caloric intake should be about 3700-3800 calories per day. This calorie intake should be enough for some size gains but not fat.
For solid protein I think that you should be eating five servings of 30grams per day. For example: 5 chicken breasts (30 grams of protein each), or 5 cans of tuna (30 gs each), or mix them up 3 chicken breasts and 2 cans of tuna etc... (4oz of turkey is about 30 grams of protein and 5oz of lean red meat is about 30grams of protein also).
I am going to suggest taking 3protein shakes per day at about 60 grams each. So with the solid protein (150 grams per day) and liquid (180 grams daily) you should be getting enough protein. (This doesn't include the protein you are getting from oatmeal etc.)
Carbs are the easy part. In general, for solid carbs you will only need to eat them about 3 times per day. Oatmeal, fruit, potatoes, rice, and pasta. Take in about 75 grams per meal 2 times per day and 30 - 50 grams once in the evening. That is 1 cup of oats with one piece of fruit. 3 medium size potatoes. 1 medium size bowl of pasta or 1 large bowl of rice. For liquid carbs you should take in about 3 scoops of PURE VITARGO after your workout (108 grams of carbs).
Here is an example of a typical day:
MEAL 1:
1 cup of oats (54g carbs)
1 piece of fruit in my oats (25g carbs)
2&1/2 scoops of Whey Protein (60g protein)
MEAL 2:
1&1/2 chicken breasts (45g protein)
1 yogurt (50g carbs)
MEAL 3:
2 chicken breats (60g protein)
1 bowl of pasta (75g carbs)
some veggies
MEAL 4:
2 Scoops of Whey Protein and 1 Scoop of Pure Vitargo (45g protein, 25carbs)
1 piece of fruit (25g carbs)
SNACK: (PREWORKOUT)
1 scoop of Pure Vitargo (36g carbs)
1 scoop of Whey Protein (25g protein)
POST WORKOUT DRINKS:
3 Scoops of Pure Vitargo (108g carbs)
3 Scoops of Whey Isolate (75g protein)
MEAL 5:
1&1/2 chicken breasts (45 grams of protein)
1 medium potato (30g carbs)
veggies
MEAL 6:
(before bed)
2&1/2 scoops of Evopro Protein (60g of protein)
TOTALS:
CARBS: 428 GRAMS
PROTEIN: 415 GRAMS
I don't count fat grams because you get enough in your regular foods. You probably are getting about 50 grams per day which adds 450 calories.
I overloaded on the protein because that is something you should shoot for. You might not be able to eat that much in one day (right away). But try to eat almost that much, because you will notice better gains. Also your schedule might not allow you time for that preworkout snack. You don't want to eat protein too close to your workout (45 minutes or less). Your body has no problem digesting carbs during a workout.
Listed below are some more foods for you to choose from to build your mass diet.
Protein foods about 60 grams each:
- 18 egg whites
- 10 oz tuna fish
- 12 oz of eye of round steak
- 10 oz of turkey breast
- 10 oz of chicken or 2 breasts
- 2 cups of nonfat cottage cheese
- 10 oz of most kinds of fish
Complex carbs 60 grams each:
- 2 medium potatoes or 12oz
- 1 & 1/2 cup of cooked rice
- 4 slices of wheat bread
- 1 cup of oatmeal
- 2 pieces of fruit
- 3 oz of dry pasta
Try to eat as much veggies when possible. It helps digestion and your metabolism. Asparagus, green beans, broccoli, celery, eggplant, lettuce, mushrooms, spinach, zucchini. Don't count the minimal carbohydrates from veggies.
If you are more interested in losing body fat:
You should cut the amount of carbs that you eat in half. Instead of 450 grams of carbs you would eat about 200 - 225 grams per day. You would also cut out most fruit in your diet, the carb drinks, and dairy products.
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