jluc
08-29-2014, 04:47 AM
Just if anyone was wondering. This is a meal plan that I am currently on. I devise my own macros and stick to them religiously. This is my bulking plan.. I stated it early because I was getting too lean and bulking for me is very hard. Here is my plan!!!
Ask any questions or give any input!!!
the formatting is off on here because i made it as a spreadsheet and I am unsure how to upload an excel spreadsheet on here.
MEAL
FOODS
CALORIES
FAT
CARBS
PROTEIN
Breakfast
8 oz Egg Whites
118
0.39
1.66
24.72
1 Scoop Protein
140
2.5
9
21
1/2 cp Dry Oatmeal
145
2.39
25.37
6.06
1/4 cup berries
20
0.25
4.72
0.16
Morning Snack
8 oz Chicken Breast
281
11.12
0
42.55
1 1/2 White Rice
361
0.58
79.72
6.62
1 cp Broccoli
31
0.34
6.04
2.57
Lunch
8 oz Turkey
400
30
0
32
10 oz Sweet Potato
215
0.4
50.24
3.88
1 cp Broccoli
31
0.34
6.04
2.57
Afternoon Snack
4 tbsp Almond Butter
101
9.46
3.4
2.41
P28 Bagel
260
7
25
28
Dinner 1
10 oz Turkey
422
23.42
0
49.5
8 oz Sweet Potato
172
0.32
40.19
3.11
1 cp Broccoli
31
0.34
6.04
2.57
28 g Almonds
162
14.18
5.53
5.95
Dinner 2
8 oz Chicken Breast
281
11.2
0
42.55
1 1/2 cp White Rice
361
0.58
79.72
6.62
Evening Snack
1 cp Greek Yogurt
230
0
33
21
1/4 cp Berries
20
0.25
4.72
0.16
Post Workout
8 oz Egg Whites
118
0.39
1.66
24.72
1 Scoop Protein
140
2.5
9
21
Daily Intake
4040
117.95
391.05
349.72
Ask any questions or give any input!!!
the formatting is off on here because i made it as a spreadsheet and I am unsure how to upload an excel spreadsheet on here.
MEAL
FOODS
CALORIES
FAT
CARBS
PROTEIN
Breakfast
8 oz Egg Whites
118
0.39
1.66
24.72
1 Scoop Protein
140
2.5
9
21
1/2 cp Dry Oatmeal
145
2.39
25.37
6.06
1/4 cup berries
20
0.25
4.72
0.16
Morning Snack
8 oz Chicken Breast
281
11.12
0
42.55
1 1/2 White Rice
361
0.58
79.72
6.62
1 cp Broccoli
31
0.34
6.04
2.57
Lunch
8 oz Turkey
400
30
0
32
10 oz Sweet Potato
215
0.4
50.24
3.88
1 cp Broccoli
31
0.34
6.04
2.57
Afternoon Snack
4 tbsp Almond Butter
101
9.46
3.4
2.41
P28 Bagel
260
7
25
28
Dinner 1
10 oz Turkey
422
23.42
0
49.5
8 oz Sweet Potato
172
0.32
40.19
3.11
1 cp Broccoli
31
0.34
6.04
2.57
28 g Almonds
162
14.18
5.53
5.95
Dinner 2
8 oz Chicken Breast
281
11.2
0
42.55
1 1/2 cp White Rice
361
0.58
79.72
6.62
Evening Snack
1 cp Greek Yogurt
230
0
33
21
1/4 cp Berries
20
0.25
4.72
0.16
Post Workout
8 oz Egg Whites
118
0.39
1.66
24.72
1 Scoop Protein
140
2.5
9
21
Daily Intake
4040
117.95
391.05
349.72