Can I get a few example meals?

[LS Series]

Long story short, I went from 360lbs to 185lbs. I'm at about 195lbs now and I'm having some troubles with my diet and eating habits. One of my fears is eating to much now. I lost so much with with "x" diet I'm afraid to eat any more than that now and I know it's horrible.

I was wondering if I could get a couple example daily meal plans for cutting and bulking. Using the cheapest food helps if that makes any difference for you guys. I'm 5'7, I have no plans to compete just looking to get bigger, stronger, and leaner. My daily intake looks something like 14-1600 cals. I only have two supplements, HPLC Creatine and Whey Protein. Thinking about getting a pre-workout supplement like No Shotgun, No-Xplode, or SuperPump 250...Your thoughts? Thank you guys so much in advance this site has done wonders for me already!

[tone4now]

1600 calories is not nearly enough. you definitely need to up that. here are some staples of an average BB'ing diet:

boneless skinless chicken breast, oatmeal, egg whites, eggs, 100% whole wheat bread, veggies (broccoli, spinach, etc), fruit (banana, berries, etc), salmon, almonds, avocados, natural PB, brown rice, sweet potatoes, etc.

mix them up into 6 small meals. and read up!

[LS Series]

Thanks for the reply. I think I can mix it up fairly well, but what (calorie wise) am I looking at? 1600 Cut 2600 Bulk? I know everyone is different, but just a ballpark estimate. Also, what am I looking for on the macros? I've been told 40/40/20, 60/20/20, 40/30/30. Confusing as all hell.

[jessetk313]

If your looking to bulk up you will need at least 3000 calories maybe more depending how easily you put on weight.

[LS Series]

Bump for me.