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  1. #1
    Registered User muscle_g's Avatar
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    What's everyone's Meal Plan look like?

    I know us as powerlifters aren't big on diets(that's why I say meal plan lol), but in order to recover and grow properly I know the right foods is a must. Just wondering how everyone else here does theres. Here's what I try to go by

    Meal 1
    3-4 eggs or Whey Protein w/Glutamine
    Bowl of Oatmeal
    Vitamins and Minerals

    Meal 2
    Salad w/chicken or tuna
    apple or banana

    Meal 3
    Grilled Chicken or Beef sandwhich
    potatoes

    Pre-Workout (about 1-2 hours before working out)
    Whey Protein w/Glutamine
    5g Creatine mixed w/Gatorade
    NOS
    Amino Acids

    Post-Workout(imedatly after workout)
    5g Creatine mixed w/Gartorade
    NOS
    Amino Acids

    Last Meal
    Chicken or Beef
    Potatoes or pasta
    Vege's
    Best lifts
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    550sq/400bp/510dl Single ply
    425sq/305bp/485dl Raw
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  2. #2
    u guys...srsly... FatKidsOnMopeds's Avatar
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    ...thats it? and you're seriously 250? heres what i ate yesterday, right now im roundabouts 190...

    meal 1:

    2 cups oats + dextrose and cinnamon for flavor
    48 g whey
    3 whole eggs
    vitamins + bcaas

    meal 2:

    2 servings of muscle milk chocolate (old formula with 350 cal. per serving)

    meal 3:

    2 cans of tuna, sandwhich my mom makes with lot of meat and double bread (cute i know), power bar and 1 apple.

    meal 4:

    whataburger...number 5..mmm...its a bacon and cheese double burger with everything on it plus fries.

    meal 5:

    went to a barbeque, nothing was measured but i think i might have eaten about half pound of sausage plus some beans and potato salad and a little brisket

    meal 6:

    i make a shake with 1.5 servings of muscle milk, 5 scoops ice cream, glutamine and skim milk. mmmm.


    i havent had time to total all that but you can, im sure its at least double what youve got in a day, how the hell am i 190 and youre 250? dayum...
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  3. #3
    Registered User muscle_g's Avatar
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    Originally Posted by FatKidsOnMopeds View Post
    ...thats it? and you're seriously 250? heres what i ate yesterday, right now im roundabouts 190...




    i havent had time to total all that but you can, im sure its at least double what youve got in a day, how the hell am i 190 and youre 250? dayum...
    Actually right now I'm around 254-256, I gain size pretty easy. Plus I've been lifting since I was 12(i'm now 26yrs old). Alot of times I may eat only 2 or 3 times a day.When I'm at work on my luch break I'll hit up McDonalds, KFC, or Zaxby's and that'll be my 3rd meal. Plus on some Sunday's I eat at my Grandma's house(good ole country cooking). Also I try to drink at least a gallon of water daily.
    Last edited by muscle_g; 03-02-2008 at 10:22 AM.
    Best lifts
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    550sq/400bp/510dl Single ply
    425sq/305bp/485dl Raw
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  4. #4
    u guys...srsly... FatKidsOnMopeds's Avatar
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    yeah i got the water covered too, and i guess its because im a natural ecto for sure. my genetic weight at my height is 140 so its taken alot of work to get where i am. but man do i love to eat.
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  5. #5
    Registered User krakken's Avatar
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    Man I need to fix my diet, because after work I find myself eating a burger or two from the dollar menu from McDonalds. I think that if I can shake the burgers I will be okay.

    breakfast:
    5 egg omelet (4 whites and one whole) 2 slices of cheese, and sliced turkey, bottled water or green tea.

    lunch:
    2 Chicken wraps and baked lays, bottled water or tea

    Lunch 2:
    chicken sandwich and small fries, bottled water

    snack:
    trail mix, beef jerky

    dinner:
    grilled pork chops, cornbread, brown rice, greens, pinto beans and koolaid

    dinner 2:
    ham and cheese sandwich, and bottled water.

    This what it usually looks like except dinner 2 and be substituted for cheeseburgers as of lately...lol
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  6. #6
    The accidental bulker : ( Bodysteele's Avatar
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    I could e-lie here but here is a realistic one from the last 3 weeks since I began working on a regular schedule again...grr its been a struggle.

    11:00 AM

    1 serving oatmeal
    1/2 scoop whey
    1/2 serving natty pb

    + 12 ozs 1% Milk

    3:00 PM

    Some chicken(~ 3 ozs)
    Flax seed wrap
    1/2 serving Romaine
    1 serving diet cheese
    1 serving diet sour cream
    (best case scenario)

    7:00 PM

    1 bottle Isopure( if anything) This is a problem...it should be like a full shake + almonds or a real meal.

    9:45 PM

    Panda Express take out(ya, this isnt good).

    11:00PM Cliff bar+ milk PWO+ some natty PB

    2:00 AM Isopure Mass bottle

    2:45 AM Some milk/nuts/natty PB maybe some chicken or lean beef maybe some salad with chicken pieces and dressing/sauce.


    Add in an occasional really bad meal once or twice a week...sometimes Kashi go lean cereal in theat second spot.
    Last edited by Bodysteele; 03-02-2008 at 04:18 PM.
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  7. #7
    Registered User Rawngus's Avatar
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    This is my cut
    I eat every 2-3 hours times arent consistant)

    meal1
    -1 pb and bananna sandwich (4 scoops pb) on whole grain bread
    -16 oz of skim milk
    -fruit or juice(3 serving, or if juice 2)
    1000 mg vit-c
    3 fish oil pills

    meal2
    -10 oz of fresh fish grilled
    -1/2 bag of lima beans
    1000 mg vit-c
    3 fish oil pills


    workout between these

    meal3
    -bag of baby scallops (4 serving bag)
    -rest of the lima beans or 1/2 lima beans 1/2 peas
    1000 mg vit-c
    3 fish oil pills

    meal4
    -1 tuna sandwitch with fat free cheese on whole grain grilled
    -1 cup of peas

    meal5
    -walnuts
    -raw brocoli
    -raw carrot sticks
    1000 mg vit-c
    3 fish oil pills

    meal6
    -2 eggs
    -walnuts
    -1 scoop peanut butter
    1000 mg vit-c
    3 fish oil pills




    along with this i take b12 and b6 before my workout and I drink 2 gallons+ of water and 1-2 gallons of green tea (low caffiene)
    the excessive fluids are due to a minor yet annoying heart condition

    Edit: green tea is brewed myself and mixed with lemon juice
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  8. #8
    Registered User muscle_g's Avatar
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    Originally Posted by krakken View Post
    Man I need to fix my diet, because after work I find myself eating a burger or two from the dollar menu from McDonalds. I think that if I can shake the burgers I will be okay.

    Yea man I eat my fair share of Miky D's too lol. I love McDonalds Double Cheeseburgers and chicken McNuggets.
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    550sq/400bp/510dl Single ply
    425sq/305bp/485dl Raw
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  9. #9
    Registered User krakken's Avatar
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    Originally Posted by Rawngus View Post
    This is my cut
    I eat every 2-3 hours times arent consistant)

    meal1
    -1 pb and bananna sandwich (4 scoops pb) on whole grain bread
    -16 oz of skim milk
    -fruit or juice(3 serving, or if juice 2)
    1000 mg vit-c
    3 fish oil pills

    meal2
    -10 oz of fresh fish grilled
    -1/2 bag of lima beans
    1000 mg vit-c
    3 fish oil pills


    workout between these

    meal3
    -bag of baby scallops (4 serving bag)
    -rest of the lima beans or 1/2 lima beans 1/2 peas
    1000 mg vit-c
    3 fish oil pills

    meal4
    -1 tuna sandwitch with fat free cheese on whole grain grilled
    -1 cup of peas

    meal5
    -walnuts
    -raw brocoli
    -raw carrot sticks
    1000 mg vit-c
    3 fish oil pills

    meal6
    -2 eggs
    -walnuts
    -1 scoop peanut butter
    1000 mg vit-c
    3 fish oil pills




    along with this i take b12 and b6 before my workout and I drink 2 gallons+ of water and 1-2 gallons of green tea (low caffiene)
    the excessive fluids are due to a minor yet annoying heart condition

    Edit: green tea is brewed myself and mixed with lemon juice
    Why do you take Vitamin-C so many times? I have the same Vit-1000 and was told to stop taking it because you don't want to overload. Just curious bro.
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  10. #10
    Registered User bigred90's Avatar
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    thats a lot of fish oil pills too. I take 2 a day, maybe i need to up on that
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  11. #11
    Registered User Code_B's Avatar
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    Originally Posted by krakken View Post
    Man I need to fix my diet, because after work I find myself eating a burger or two from the dollar menu from McDonalds. I think that if I can shake the burgers I will be okay.

    breakfast:
    5 egg omelet (4 whites and one whole) 2 slices of cheese, and sliced turkey, bottled water or green tea.

    lunch:
    2 Chicken wraps and baked lays, bottled water or tea

    Lunch 2:
    chicken sandwich and small fries, bottled water

    snack:
    trail mix, beef jerky

    dinner:
    grilled pork chops, cornbread, brown rice, greens, pinto beans and koolaid

    dinner 2:
    ham and cheese sandwich, and bottled water.

    This what it usually looks like except dinner 2 and be substituted for cheeseburgers as of lately...lol
    LOL the dollar menu burgers are the best thing ever. Did you know you can get a double cheeseburger and ask for it w. only lettuce onions big mac sauce and cheese. It tastes exactly like a big mac and only costs a dollar.

    omg I have a problem

    its funny because my diet is pretty much perfect. Breakfast is Oats egg whites and one or two yolks. Lunch is usually pork/beef/chicken w. brown rice. I eat almonds throughout the day and besides that Sometimes I'll eat a bit of cheese or sour cream if I make a burrito/wrap on WW tortilla. But 3 times a week I'll go to mcdonalds and pig out like its my birthday.
    Consistency
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  12. #12
    Registered User Code_B's Avatar
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    Originally Posted by bigred90 View Post
    thats a lot of fish oil pills too. I take 2 a day, maybe i need to up on that
    I take 6 but I also eat a bunch of almonds too. I try to stay high on the healhty fats
    Consistency
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  13. #13
    Registered User Rawngus's Avatar
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    vitamin c while id imagine you might not nedd 1 gram each serving it stays in your body about 20 minutes before excreted so i keep the tank full cause it can't hurt you (water soluable) and for fish oil my joints hurt if i overtrain and dont take 6-9 per day
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  14. #14
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    i dont have a problem staying away from MDs, now wendys, ****....i love that place, ill usually end up having a triple 2 or 3 times a week, no soda though. I cant just have a soda, ill end up drinking 5 or 6 glasses
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  15. #15
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    morning oatmeal

    rest of day eat whatever feel like try and get high protein.
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  16. #16
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    meal plan? eat whatever the hell you want and get stronger!
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  17. #17
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    dont feel like posting the entire plan ill do it tomorrow

    heres the outline though

    3 high carb days with 1.5G of protein per LB of LBM , lower fat this day
    4 low carb days with 2g of protein per Lb of LBM, higher fat

    reason i lower and up the fat is to keep the calories at around 4500

    Ive only been doing this 1 1/2 week though
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    Originally Posted by ThatArmyKid View Post
    dont feel like posting the entire plan ill do it tomorrow

    heres the outline though

    3 high carb days with 1.5G of protein per LB of LBM , lower fat this day
    4 low carb days with 2g of protein per Lb of LBM, higher fat

    reason i lower and up the fat is to keep the calories at around 4500

    Ive only been doing this 1 1/2 week though
    out of curiosity how much money do you spend per day on food?
    Consistency
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    Originally Posted by bcoad View Post
    out of curiosity how much money do you spend per day on food?
    good question, sometimes w/ supps and food, I think I need to get a 2nd income..
    "Everybody wanna be a Bodybuilder, but don't nobody wanna lift no heavy ass weight!" - Ronnie Coleman

    But probably should be, "but everybody can't lift no heavy ass weight!"

    My cross-over will STILL break your ankles!
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  20. #20
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    Originally Posted by bcoad View Post
    out of curiosity how much money do you spend per day on food?
    15-20 would be my guess

    no more then 20
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  21. #21
    POWERLIFTER (SMaLLnWeaK)'s Avatar
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    (SMaLLnWeaK) is offline
    BULK!

    Meal 1(pre workout)
    2 scoop whey
    1.5 cup milk
    1 cup special k ceral
    1 cup milk
    med banana

    Meal 2(PWO)
    2 scoop whey
    5 scoop dextrose
    med banana

    Meal 3
    6-8 oz chicken
    1.5 cup kidney beans

    Meal 4
    6-8 oz chicken
    1.5 cup rice

    Meal 5
    6-8 oz lean ground beef
    2 slice fat free cheese
    1-2 oz almonds
    veggies

    Meal 6
    8 oz tuna
    2 tbsp fish oil
    Veggies

    Meal 7
    4 oz tuna
    1-2 tbsp oilive oil
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  22. #22
    Registered User soxfan0423's Avatar
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    soxfan0423 is offline
    This has been good for a little recomp diet.

    7am- Shake (1 cup skim milk, 60g whey/gemma, 2 eggs) sometimes banana or blueberries.

    10am- 3/4-1 cup oatmeal

    12pm- 1 cup brown rice & 8oz chicken or beef

    3pm- 8oz meat & sweet potato

    6pm- apple and PB or nuts

    8pm- 8oz meat and veggies

    10pm- shake (same as morning, but no fruit)
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  23. #23
    Registered User hustlcoke's Avatar
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    hustlcoke is offline
    I eat 6 whole food meals. I eat each meal twice. My meals are:

    1.) 3 eggs, 1 cup of oats, 1.5 cups of whole milk

    2.) same as meal 1

    3.) 8 oz of ground beef, 1 cup of brown rice, 1.5 cups of milk

    4.) same meal 3

    5.) 8 oz of chicken and vegetables

    6.) same as meal 5

    Then in the middle of the night I have a protien shake mixed in milk and I also make a shake and eat a banana after running each day.
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  24. #24
    Registered User RnR's Avatar
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    RnR is offline
    tryin to cut to ~235 (~255 now)

    meal 1: 4 scoops matrix (92g protien); 3 tbs pb
    meal 2 + 3: 8-12oz chicken; 3tbs pb
    meal 4 (PWO): 5 scoops matrix; 3 tbs pb
    meal 5: same as meal 2 minus 1 tbs pb

    the PB i use has about ~1/3 less fat. it also has 4g omega-3, 4 g fiber and 10g protein per serving

    supps: extend, vasocharge, multi, b-12

    once or twice a week i'll eat a HUGE carb meal (~200g) for my last meal
    Marge: Homer, the plant called. They said if you don't show up tomorrow don't bother showing up on Monday.
    Homer: Woo-hoo. Four-day weekend
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  25. #25
    nom nom nom cupcakekid's Avatar
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    cupcakekid is offline
    Up til about 3 weeks ago I ate 2 or 3 times a day, yea I know. Now I'm trying to put on some lean mass before I start my peaking routine for my next competition.

    Usually:
    3 eggs, 8 oz steak, wg bagel, oj

    Workout

    Pasta or
    Chicken salad

    Pbj sandwhiches

    Chicken/ beef

    Tuna + rice cake

    Haven't done hypertrophy training in over a year, this is tough
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