EddyRay
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These were my meals when I weighed 165lbs. Got some good gains.
There are alternative meals listed. Basically, you should eat one of each of these a day. 8 meals total. If this isn't an option, you can eat half the amount of meals with twice the amount of food. I have started subsituting certain things as my knowledge has developed, but I'm posting this for a friend that weighs a little less than I did then. I formulated these meals and calculated all the macronutrients myself, there may be some innacuracies. My apologies for that in advance. I hope this comes in handy.
Note: The meals aren't fancy or amazingly tasty, but they get the job done.
Breakfast.
Brunch
Workout Boost
Workout Recovery
Post workout meal
Afternoon Snack
Dinner
Night Surplus
Breakfast:
1 x Pack of Shredded Wheat
300ml / Milk
1 x Tangerine
14g Mixed Nuts
200g Egg Whites
Protein: 39.32g
Carbs: 50.96g
Fat: 9.4g
Brunch:
40g Porridge
200ml Nonfat Yoghurt
100g Egg Whites
14g Mixed Nuts
Protein: 26.4g
Carbs: 33.1g
Fat: 11.5g
Workout Boost A:
1 x Apple
1 x Tangerine
1 x Scoop Preworkout
5g Dextrose
Carbs: 41.1g
Workout Boost B:
140g Sweet corn
1 x Grapefruit
1 x Preworkout
Carbs: 55.5g
Workout Boost C:
1 x Apple
1 x Banana
1 x Scoop Preworkout
Carbs: 51g
Workout Recovery:
5g Creatine
2 x Scoop BCAA
30g Waxy maize
-30 minutes later-
30g Whey
Protein: 29g
Carbs: 31g
Fat: 0g
Post-workout Meal A:
60g Wholegrain Pasta
100g Chicken Breast
7g Mixed Nuts
6g Soy Protein
Protein: 39.72g
Carbs: 39.6g
Fat: 10g
Post-workout Meal B (Run):
50g Wholegrain Rice
130g Tuna
14g Mixed Nuts
100g Egg Whites
Protein: 37.3g
Carbs: 40.7g
Fat: 10.1g
Post Workout Meal C:
50g Wholegrain Rice
100g Salmon Filet
200g Egg Whites
Protein: 45.6g
Carbs: 37.5g
Fat: 13.5g
Post Workout Meal D:
1 x Banana
400ml Yoghurt
25g Soy Protein
14g Nuts
Protein: 43.49g
Carbs: 46.15
Fat: 8.39
Afternoon Snack:
1 x Scoop BCAA powder
125g Kidney Beans
100g Spinach
10 Sugar Snaps
130g Tuna
14g Nuts
Protein: 33.25g
Carbs: 17.2g
Fat: 8g
Dinner A:
100g Raw Broccoli
200g Spinach
10 Sugar Snaps
110g Beef
125g Kidney Beans
200ml Milk
Protein: 45.25g
Carbs: 30.9g
Fat: 7.55g
Dinner B (Run):
125g Kidney Beans
200g Spinach
10 Sugar Snaps
110g Veal
100ml Milk
Protein: 43.45g
Carbs: 19.95g
Fat: 9.25g
Dinner C:
130g Tuna
100g Egg whites
40g Oatmeal
14g Nuts
Protein: 49.15g
Carbs: 27.2g
Fat: 8g
Dinner D (Run):
100g Salmon Filet
200g Spinach
200ml Milk
100g Egg Whites
100g Sugar Snaps
Protein: 45.6g
Carbs: 20.2g
Fat: 12g
Dinner E:
125g Kidney Beans
200g Spinach
10 Sugar Snaps
100g Chicken
100ml Milk
Protein: 45.45g
Carbs: 19.95g
Fat: 10.45g
Night Surplus:
Dinners A - E
The reason some of them say "run" next to them is because on a day where I don't lift weights I do a 3 mile run. My nutritional needs are slightly different on these days, but you don't have to take this into account. You can treat it as a normal meal. I put a lot of research into formulating this meal plan. Constructive criticism is always welcome.
There are alternative meals listed. Basically, you should eat one of each of these a day. 8 meals total. If this isn't an option, you can eat half the amount of meals with twice the amount of food. I have started subsituting certain things as my knowledge has developed, but I'm posting this for a friend that weighs a little less than I did then. I formulated these meals and calculated all the macronutrients myself, there may be some innacuracies. My apologies for that in advance. I hope this comes in handy.
Note: The meals aren't fancy or amazingly tasty, but they get the job done.
Breakfast.
Brunch
Workout Boost
Workout Recovery
Post workout meal
Afternoon Snack
Dinner
Night Surplus
Breakfast:
1 x Pack of Shredded Wheat
300ml / Milk
1 x Tangerine
14g Mixed Nuts
200g Egg Whites
Protein: 39.32g
Carbs: 50.96g
Fat: 9.4g
Brunch:
40g Porridge
200ml Nonfat Yoghurt
100g Egg Whites
14g Mixed Nuts
Protein: 26.4g
Carbs: 33.1g
Fat: 11.5g
Workout Boost A:
1 x Apple
1 x Tangerine
1 x Scoop Preworkout
5g Dextrose
Carbs: 41.1g
Workout Boost B:
140g Sweet corn
1 x Grapefruit
1 x Preworkout
Carbs: 55.5g
Workout Boost C:
1 x Apple
1 x Banana
1 x Scoop Preworkout
Carbs: 51g
Workout Recovery:
5g Creatine
2 x Scoop BCAA
30g Waxy maize
-30 minutes later-
30g Whey
Protein: 29g
Carbs: 31g
Fat: 0g
Post-workout Meal A:
60g Wholegrain Pasta
100g Chicken Breast
7g Mixed Nuts
6g Soy Protein
Protein: 39.72g
Carbs: 39.6g
Fat: 10g
Post-workout Meal B (Run):
50g Wholegrain Rice
130g Tuna
14g Mixed Nuts
100g Egg Whites
Protein: 37.3g
Carbs: 40.7g
Fat: 10.1g
Post Workout Meal C:
50g Wholegrain Rice
100g Salmon Filet
200g Egg Whites
Protein: 45.6g
Carbs: 37.5g
Fat: 13.5g
Post Workout Meal D:
1 x Banana
400ml Yoghurt
25g Soy Protein
14g Nuts
Protein: 43.49g
Carbs: 46.15
Fat: 8.39
Afternoon Snack:
1 x Scoop BCAA powder
125g Kidney Beans
100g Spinach
10 Sugar Snaps
130g Tuna
14g Nuts
Protein: 33.25g
Carbs: 17.2g
Fat: 8g
Dinner A:
100g Raw Broccoli
200g Spinach
10 Sugar Snaps
110g Beef
125g Kidney Beans
200ml Milk
Protein: 45.25g
Carbs: 30.9g
Fat: 7.55g
Dinner B (Run):
125g Kidney Beans
200g Spinach
10 Sugar Snaps
110g Veal
100ml Milk
Protein: 43.45g
Carbs: 19.95g
Fat: 9.25g
Dinner C:
130g Tuna
100g Egg whites
40g Oatmeal
14g Nuts
Protein: 49.15g
Carbs: 27.2g
Fat: 8g
Dinner D (Run):
100g Salmon Filet
200g Spinach
200ml Milk
100g Egg Whites
100g Sugar Snaps
Protein: 45.6g
Carbs: 20.2g
Fat: 12g
Dinner E:
125g Kidney Beans
200g Spinach
10 Sugar Snaps
100g Chicken
100ml Milk
Protein: 45.45g
Carbs: 19.95g
Fat: 10.45g
Night Surplus:
Dinners A - E
The reason some of them say "run" next to them is because on a day where I don't lift weights I do a 3 mile run. My nutritional needs are slightly different on these days, but you don't have to take this into account. You can treat it as a normal meal. I put a lot of research into formulating this meal plan. Constructive criticism is always welcome.