My Clean 3300 Calorie Diet (43%, 44%, 13%)

[Cor]

EDIT: My apologies. I forgot to add my cheese slices in MEAL 5. The title should read "My Clean 3400 Calorie Diet (42%, 44%, 14%)


When I first began lifting, the hardest thing for me was trying to figure out what I was supposed to eat, how much, and when. Well, if there is anyone out there who may need a guide or is possibly just curious; here you go. It may not cater to everyone, but for me it has been working wonders. Usually with such high caloric intake I was always having a tough time stuffing food down my throat. With this diet plan I actually seem as though I could eat all day long with no problems.

My lifting regime is four days a week for usually 1-1.5 hour sessions with between four and 5 miles of cardio on those days as well as short, light cardio on off days. Maybe this will give you an idea of how many kcals it takes me to function

2004: 135lbs - 2009: 208lbs

WATER: I drink water constantly throughout the day. My intake is a minimum of 6L and usually around 8L.

SUPPLEMENTATION: In addition to what is listed below I take a GNC Mega Men Sport multivitamin with MEAL 1, CLA three times a day at MEAL 1, MEAL 2, MEAL 5, as well as three capsules of Optimum Nutrition ZMA before sleep.

MEGA MEN MULTI: L-Glutamine (1000mg), Vitamin A (5000 IU/1500mcg), Vitamin C (300mg), Vitamin D (200IU/5mcg), Vitamin E (100IU/67mg), Vitamin K (80mcg), Thiamin (50mg), Riboflavin (50mg), Niacin (50mg), Vitamin B-6 (50mg), Folic Acid (400mcg), Vitamin B-12 (50mcg), Biotin (300mcg), Pantothenic Acid (50mg), Calcium (200mg), Iodine (150mcg), Magnesium (100mg), Zinc (25mg), Selenium (200mcg), Copper (2mg), Manganese (2mg), Chromium (120mcg), Molybdenum (75mc) - Sports Blend: Green Tea Leaves Extract + Ginkgo biloba Leaf Extract + L-Arginine + L-Carnitine + L-Glutamine + L-Taurine (215mg) - BCAA Blend: L-Valine + L-Leucine + L-Isoleucine (150mg), alpha-Lipoic acid (25mg), Choline (10mg), Inositol (10mg), Silica (4mg), Boron (2mg), Lutein (950mcg), Lycopene (950mcg), Astaxanthin (50mcg), Zeaxanthin (50mcg), Vanadium (10mcg), Guarna Seed Extract (495mg), Black Tea Leaves Extract (272mg), Grape Skin Extract (210mg), Ginger Root Extract (200mg), Grape Seed Extract (125mg), Dill Weed Extract (5mg), L-Arginine (1g), Grape Seed Extract (100mg), Whole Apple & Grape Extract (50mg), Cinnamon Bark Powder (1mg)

Calories / Protein / Carbs / Fat

MEAL 1
240 / 24 / 02 / 20 || Scrambled Eggs (4)
150 / 05 / 27 / 03 || Oats (1/2C)
040 / 01 / 10 / 00 || Blueberries (1/2C)
160 / 16 / 22 / 00 || Fat Free Milk (2C)
010 / 00 / 00 / 01 || Fish Oil Capsule (1)
010 / 00 / 00 / 00 || Flaxseed Oil Capsule (1)
------------------
590 / 46 / 61 / 24

PREWORKOUT
110 / 20 / 04 / 02 || GNC Pro Performance Whey Scoop (1)
------------------
110 / 20 / 04 / 02

POSTWORKOUT
110 / 20 / 04 / 02 || GNC Pro Performance Whey Scoop (1)
150 / 05 / 27 / 03 || Oats (1/2C)
040 / 01 / 10 / 00 || Blueberries (1/2C)
------------------
300 / 26 / 41 / 05

MEAL 2
350 / 63 / 00 / 10 || Tyson's Chicken Breast (10oz)
150 / 03 / 34 / 02 || Minute Brown Rice (1/2C)
010 / 00 / 00 / 01 || Fish Oil Capsule (1)
010 / 00 / 00 / 00 || Flaxseed Oil Capsule (1)
------------------
520 / 66 / 34 / 13

MEAL 3
053 / 01 / 14 / 00 || Banana (1/2)
210 / 08 / 06 / 16 || Smucker's Natural PB Creamy (2Tbsp)
160 / 16 / 22 / 00 || Fat Free Milk (2C)
------------------
423 / 25 / 42 / 16

MEAL 4
150 / 33 / 00 / 01 || Starkist Tuna (5oz)
090 / 00 / 21 / 00 || Dole Mandarin Oranges
------------------
240 / 33 / 21 / 01

MEAL 5
180 / 18 / 02 / 10 || Sliced Turkey Breast (4oz)
220 / 10 / 38 / 00 || Pepperidge Farm Bread Slice (2)
140 / 06 / 04 / 10 || Cheese Slices (2)
070 / 00 / 16 / 00 || Dole Pineapple Tidbits (1/2c)
030 / 02 / 07 / 00 || DelMonte Sweet Peas (1/4C)
030 / 01 / 06 / 01 || DelMonte Kernel Corn (1/4C)
010 / 00 / 00 / 01 || Fish Oil Capsule (1)
010 / 00 / 00 / 00 || Flaxseed Oil Capsule (1)
------------------
690 / 37 / 73 / 22

MEAL 6
180 / 28 / 08 / 03 || Swiss Valley Cottage Cheese (1C)
210 / 08 / 06 / 16 || Smucker's Natural PB Creamy (2Tbsp)
160 / 16 / 22 / 00 || Fat Free Milk (2C)
------------------
550 / 52 / 36 / 19

TOTAL: 3423 Calories / 305G Protein (42%) / 312G Carbs (44%) / 102G Fat (14%)

[M5eludim]

EDIT: My apologies. I forgot to add my cheese slices in MEAL 5. The title should read "My Clean 3400 Calorie Diet (42%, 44%, 14%)


When I first began lifting, the hardest thing for me was trying to figure out what I was supposed to eat, how much, and when. Well, if there is anyone out there who may need a guide or is possibly just curious; here you go. It may not cater to everyone, but for me it has been working wonders. Usually with such high caloric intake I was always having a tough time stuffing food down my throat. With this diet plan I actually seem as though I could eat all day long with no problems.

My lifting regime is four days a week for usually 1-1.5 hour sessions with between four and 5 miles of cardio on those days as well as short, light cardio on off days. Maybe this will give you an idea of how many kcals it takes me to function

2004: 135lbs - 2009: 208lbs

WATER: I drink water constantly throughout the day. My intake is a minimum of 6L and usually around 8L.

SUPPLEMENTATION: In addition to what is listed below I take a GNC Mega Men Sport multivitamin with MEAL 1, CLA three times a day at MEAL 1, MEAL 2, MEAL 5, as well as three capsules of Optimum Nutrition ZMA before sleep.

MEGA MEN MULTI: L-Glutamine (1000mg), Vitamin A (5000 IU/1500mcg), Vitamin C (300mg), Vitamin D (200IU/5mcg), Vitamin E (100IU/67mg), Vitamin K (80mcg), Thiamin (50mg), Riboflavin (50mg), Niacin (50mg), Vitamin B-6 (50mg), Folic Acid (400mcg), Vitamin B-12 (50mcg), Biotin (300mcg), Pantothenic Acid (50mg), Calcium (200mg), Iodine (150mcg), Magnesium (100mg), Zinc (25mg), Selenium (200mcg), Copper (2mg), Manganese (2mg), Chromium (120mcg), Molybdenum (75mc) - Sports Blend: Green Tea Leaves Extract + Ginkgo biloba Leaf Extract + L-Arginine + L-Carnitine + L-Glutamine + L-Taurine (215mg) - BCAA Blend: L-Valine + L-Leucine + L-Isoleucine (150mg), alpha-Lipoic acid (25mg), Choline (10mg), Inositol (10mg), Silica (4mg), Boron (2mg), Lutein (950mcg), Lycopene (950mcg), Astaxanthin (50mcg), Zeaxanthin (50mcg), Vanadium (10mcg), Guarna Seed Extract (495mg), Black Tea Leaves Extract (272mg), Grape Skin Extract (210mg), Ginger Root Extract (200mg), Grape Seed Extract (125mg), Dill Weed Extract (5mg), L-Arginine (1g), Grape Seed Extract (100mg), Whole Apple & Grape Extract (50mg), Cinnamon Bark Powder (1mg)

Calories / Protein / Carbs / Fat

MEAL 1
240 / 24 / 02 / 20 || Scrambled Eggs (4)
150 / 05 / 27 / 03 || Oats (1/2C)
040 / 01 / 10 / 00 || Blueberries (1/2C)
160 / 16 / 22 / 00 || Fat Free Milk (2C)
010 / 00 / 00 / 01 || Fish Oil Capsule (1)
010 / 00 / 00 / 00 || Flaxseed Oil Capsule (1)
------------------
590 / 46 / 61 / 24

PREWORKOUT
110 / 20 / 04 / 02 || GNC Pro Performance Whey Scoop (1)
------------------
110 / 20 / 04 / 02

POSTWORKOUT
110 / 20 / 04 / 02 || GNC Pro Performance Whey Scoop (1)
150 / 05 / 27 / 03 || Oats (1/2C)
040 / 01 / 10 / 00 || Blueberries (1/2C)
------------------
300 / 26 / 41 / 05

MEAL 2
350 / 63 / 00 / 10 || Tyson's Chicken Breast (10oz)
150 / 03 / 34 / 02 || Minute Brown Rice (1/2C)
010 / 00 / 00 / 01 || Fish Oil Capsule (1)
010 / 00 / 00 / 00 || Flaxseed Oil Capsule (1)
------------------
520 / 66 / 34 / 13

MEAL 3
053 / 01 / 14 / 00 || Banana (1/2)
210 / 08 / 06 / 16 || Smucker's Natural PB Creamy (2Tbsp)
160 / 16 / 22 / 00 || Fat Free Milk (2C)
------------------
423 / 25 / 42 / 16

MEAL 4
150 / 33 / 00 / 01 || Starkist Tuna (5oz)
090 / 00 / 21 / 00 || Dole Mandarin Oranges
------------------
240 / 33 / 21 / 01

MEAL 5
180 / 18 / 02 / 10 || Sliced Turkey Breast (4oz)
220 / 10 / 38 / 00 || Pepperidge Farm Bread Slice (2)
140 / 06 / 04 / 10 || Cheese Slices (2)
070 / 00 / 16 / 00 || Dole Pineapple Tidbits (1/2c)
030 / 02 / 07 / 00 || DelMonte Sweet Peas (1/4C)
030 / 01 / 06 / 01 || DelMonte Kernel Corn (1/4C)
010 / 00 / 00 / 01 || Fish Oil Capsule (1)
010 / 00 / 00 / 00 || Flaxseed Oil Capsule (1)
------------------
690 / 37 / 73 / 22

MEAL 6
180 / 28 / 08 / 03 || Swiss Valley Cottage Cheese (1C)
210 / 08 / 06 / 16 || Smucker's Natural PB Creamy (2Tbsp)
160 / 16 / 22 / 00 || Fat Free Milk (2C)
------------------
550 / 52 / 36 / 19

TOTAL: 3423 Calories / 305G Protein (42%) / 312G Carbs (44%) / 102G Fat (14%)

That's a LOT of calories!!! Wish I could burn that many!!! The carbs would be too high for me, as I tend to turn carbs to fat too easily, but hey, if it works for you, great!!

[Kelei]

Strong math skills. Your percentages are based off total gram numbers, not calorie numbers.

[willldabeast]

you are going to drivce yourself insane with this "clean diet" also, eat a lot more fat.

[youngbey]

eat a little bit more fat just to get it to around 20 percent

[altrdloc]

you are going to drivce yourself insane with this "clean diet" also, eat a lot more fat.

True words

[Cor]

Strong math skills. Your percentages are based off total gram numbers, not calorie numbers.

Not quite sure for the purpose of your post other than to reemphasize the obvious. Perhaps things can get misinterpreted through webboards, but it seems like you're being an *******.

[Cor]

you are going to drivce yourself insane with this "clean diet" also, eat a lot more fat.

It's really not bad at all. I make all meals for the day near the beginning of the day so as the day goes on I'm not scrummaging around for food and quickly have something to eat.

I'm never actually hungry throughout the day (aside from maybe when I first wake up) which seems just fine. And as far as driving myself insane... I keep to this very closely Monday through Friday. But that's not to say if I'm out with friends over the weekend I refuse to consume anything else.

If I go to a restaurant then I'll just order say... tilapia, cottage cheese and green beans. Or if we're drinking I'll try to keep it to vodka water.

Keep in mind that this is going to be my own experiment. I've been on this for 11 days now and know that most people subscribe to a model of thought of 40/40/20. I've opted to see what happens with a bit less fat and slightly higher protein/carb intake with what is a higher volume exercise schedule for me.

But why would you recommend higher fat intake other than "because I read 40/40/20 is what you're supposed to do?"

[bodydropcris]

wow thanks white goodman for your nutrition nazi regiment.....

and i have a rule of thumb, if there is cottage cheese on the menu, its a bad restaurant to be at...

[Cor]

wow thanks white goodman for your nutrition nazi regiment.....

and i have a rule of thumb, if there is cottage cheese on the menu, its a bad restaurant to be at...

What's wrong with my nazi-esque diet model? Only thing intimidating may be the mega men information, but all those are rolled in to seven capsules. What's wrong with cottage cheese?

[beeeyandizzle]

Just wondering, how do you like those bread slices? Taste good? And are the ingredients pretty clean? I'm currently eating bread that has about the same calories as yours but if that brand you use looks better I might switch.

[Cor]

Just wondering, how do you like those bread slices? Taste good? And are the ingredients pretty clean? I'm currently eating bread that has about the same calories as yours but if that brand you use looks better I might switch.

I like it a lot. It's a little more expensive at maybe $3-$3.50 a loaf, but I only eat two slices a day and I think they're really good. Here's a breakdown for you...

Pepperidge Farm Farmhouse Soft 100% Whole Wheat Smooth Textured Bread

Serving Size: 1 Slice (43g)

Calories: 110 (From Fat 20), Total Fat 2g (Saturated: .5g, Polyunsaturated: .5, Monounsaturated: 1g), Sodium: 150mg, Total Carbs: 19g (Fiber: 3g, Sugars: 3g), Protein: 5g

MADE FROM: Whole wheat flour, water, high fructose corn syrup, wheat gluten, soybean oil, yeast, honey, unsulphured molasses. Contains 2% or less of: Oat fiber, salt, butter, calcium propionate, monoglycerides, nonfat milk, soy lecithin and enzymes

[EmperorRyker]

How do you guys not see his fats already are over 25% of his total caloric intake?!

[ssnipazz]

TOTAL: 3423 Calories / 305G Protein / 312G Carbs / 102G Fat


These are your macros:

Protein: 35.6%
Carbs: 36.4%
Fat: 26.8%

[Cor]

TOTAL: 3423 Calories / 305G Protein / 312G Carbs / 102G Fat


These are your macros:

Protein: 35.6%
Carbs: 36.4%
Fat: 26.8%

Thanks. Never known how to actually calculate those. Maybe now people will quit telling me to add fat.

[josh26]

Thanks. Never known how to actually calculate those. Maybe now people will quit telling me to add fat.

305G protein = 305 X 4 calories = 1220
312G carbs = 312 X 4 calories = 1248
102G fat = 102 X 9 calories = 918

= 3386 calories

Protein is 1220/3386*100 = 36%
Carbs is 1248/3386*100 = 36.8%
Fat is 918/3386 = 27.1%

Edit: I'd love to do this diet, but the only way I could make it stick is to eat less fish capsules and turkey breast and more BBQ'd steak.