6 Meal-A-Day Plan

[Ma1n3vnt]

Alright, I was thinking that some of you guys could reccommend me a full 6 meal a day plan. I would like recipes that are easily cooked in a matter of minutes. Just to be precise, I was wondering if it would be possible you guys fill it out on a chart like this:

Breakfast: .......

Snack: ......

Lunch: ........

Snack: ........

Dinner: ..........

Snack: ...........

thanks all!

[LetFireFall]

Instead how about breakfast, lunch, preworkout meal, post workout meal, dinner, before bed meal.


I don't want to type out a whole diet but make sure to get between 1-2 grams of protein per lb of bodyweight and keep your marcros in check.

[DanT]

Breakfast: 2 Whole Eggs, 2 Egg Whites, 2 Cups of 2% Milk, 2 Slices of Toasted Wheat Bread

Lunch: 2 Scoops of ON Whey, 2 Cups of 2% Milk, 1 Banana

PreWorkout: 4oz Chicken Breast, 2 Slices of Wheat Bread, 2 Cups of 2% Mik

PostWorkout: 1 Scoop of ON Whey, 1 Cup of Water

Dinner: 2 Whole Eggs, 2 Egg Whites, 2 Cups of 2% Milk OR 12oz Steak, 1 Potato, 2 Cups of 2% Milk

Before Bed Meal: 2 Cups of 2% Milk

2,400 to 2,600 Calories

[soloskater1]

Breakfast: 2 Whole Eggs, 2 Egg Whites, 2 Cups of 2% Milk, 2 Slices of Toasted Wheat Bread

Lunch: 2 Scoops of ON Whey, 2 Cups of 2% Milk, 1 Banana

PreWorkout: 4oz Chicken Breast, 2 Slices of Wheat Bread, 2 Cups of 2% Mik

PostWorkout: 1 Scoop of ON Whey, 1 Cup of Water

Dinner: 2 Whole Eggs, 2 Egg Whites, 2 Cups of 2% Milk OR 12oz Steak, 1 Potato, 2 Cups of 2% Milk

Before Bed Meal: 2 Cups of 2% Milk

2,400 to 2,600 Calories

Replace all that milk with water.

[KellerLB]

Replace all that milk with water.

keep the milk and drink water aaaaaaaaaaaaaallllllllllllllllllllllllllllllllllll llllllllllllllllllll day

[DanT]

Replace all that milk with water.

Why?

I already get enough water in between meals?

[Ma1n3vnt]

Replace all that milk with water.

hey im 195...so should i really be eating all those calories?

[Ma1n3vnt]

Breakfast: 2 Whole Eggs, 2 Egg Whites, 2 Cups of 2% Milk, 2 Slices of Toasted Wheat Bread

Lunch: 2 Scoops of ON Whey, 2 Cups of 2% Milk, 1 Banana

PreWorkout: 4oz Chicken Breast, 2 Slices of Wheat Bread, 2 Cups of 2% Mik

PostWorkout: 1 Scoop of ON Whey, 1 Cup of Water

Dinner: 2 Whole Eggs, 2 Egg Whites, 2 Cups of 2% Milk OR 12oz Steak, 1 Potato, 2 Cups of 2% Milk

Before Bed Meal: 2 Cups of 2% Milk

2,400 to 2,600 Calories

hey im 195 pounds..should i really be eating all those calories?

im trying to lose weight but gain muscle lol

[DanT]

hey im 195 pounds..should i really be eating all those calories?

im trying to lose weight but gain muscle lol

...
Pick one or the other.

You can gain muscle and lose weight, but you'd have to be REALLY strict to your diet, never miss a meal, be on the spot with the meals, and no cheat meals.

[Baker19]

Meal 1-
1 Cup Oatmeal, 500ml Milk, 1 Scoop Whey

Meal 2-
1 Chicken Breast, 1 Cup Veggies, 1 oz Peanuts

Meal 3-
4 oz Steak/Pork, 1 Cup Veggies, 500ml Milk

During Workout:
2 Scoops Creatine, 2,500mg BCAAs

Meal 4-
Post Workout Smoothie, 60g carbs, 30g protein, 1g fat

Meal 5-
1 1/2 Cups WW Pasta, 1 Chicken Breast, 500ml Milk

Meal 6-
1 Scoop Muscle Milk, 500ml Milk, 2 tbs Peanut Butter

Water Intake: 4-6l
Multi x2

Works out to something like

270g Protein, 270g Carbs, 70g Fat, 2900 calories

[LetFireFall]

Meal 1-
1 Cup Oatmeal, 500ml Milk, 1 Scoop Whey

Meal 2-
1 Chicken Breast, 1 Cup Veggies, 1 oz Peanuts

Meal 3-
4 oz Steak/Pork, 1 Cup Veggies, 500ml Milk

During Workout:
2 Scoops Creatine, 2,500mg BCAAs

Meal 4-
Post Workout Smoothie, 60g carbs, 30g protein, 1g fat

Meal 5-
1 1/2 Cups WW Pasta, 1 Chicken Breast, 500ml Milk

Meal 6-
1 Scoop Muscle Milk, 500ml Milk, 2 tbs Peanut Butter

Water Intake: 4-6l
Multi x2

Works out to something like

270g Protein, 270g Carbs, 70g Fat, 2900 calories

I thought creatine wasn't good to take at are age (just curious I've been reading up on it and can't find anything)

[DanT]

I thought creatine wasn't good to take at are age (just curious I've been reading up on it and can't find anything)

That's just hype.

[Slyy]

you CAN gain muscle and loose BF%, just eat extremely clean, and keep your cardio moderate-high, its tricky for some people, but i have been doing it for almost 2-3weeks now and have seen BF% drop.

[MCanavan6]

hey im 195 pounds..should i really be eating all those calories?

im trying to lose weight but gain muscle lol

I weigh 135 lbs and take in 3000 calories to gain weight. I'm sure 2500 calories is to far below maintenence for you to safely lose weight.

[LetFireFall]

hey im 195 pounds..should i really be eating all those calories?

im trying to lose weight but gain muscle lol

I recently did that (still am) you have to be strict with yourself, no cheating at all! Don't skip workouts, lots of cardio, a good routine, I'm getting between 2000-3000 cals a day but closer to 2.

1. Good diet, don't skip meals becasue then your body will eventually go into starvation mode causing your metabolism to halt thus holding onto fat.

2. Lots of protein, between 1 and 2 grams of protein per pound of your bodyweight.

3.Lift, have a good routine, lots of cardio, try swimming it's great cardio and lots of fun.

4.Don't go on a bulking or cutting diet, in between stay at matinence calories or a little over, but your probably not going to want go much over.

5. Change up the cardio do hiit for between 10 and 20 mins, another day swim laps for 30 minutes, or put the treadmill on the highest incline and walk at 3.5 mph for 45 minutes, switch it up.

[Baker19]

I thought creatine wasn't good to take at are age (just curious I've been reading up on it and can't find anything)

BS.. Creatine won't hurt you, it can only help you if you take it reasonably, (i.e not 14 scoops pre workout, 6 after and 8 before bed)