This is the meal schedule that I have planned out for this week. The proteins will be interchangeable so I don’t always have to eat the same thing (chicken) but it’ll mostly be chicken. The main thing I was trying to calculate is how much rice I have to eat to hit my carb goals. I switched out the quinoa for the rice because I don’t really like quinoa too much, even though technically it’s a superfood. Doesn’t taste too super to me. I love rice though! I grew up eating rice, it’s one of the meals I grew up learning how to make, and I know a few different ways to prepare it so it doesn’t taste the same every time. I didn’t calculate any greens into the meals because you can pretty much eat as many greens as you like without worrying about your macros. I’ll probably have a shot or two of wheatgrass a day and throw in some greens or a salad with one or 2 of my meals.
Breakfast: 4 eggs, 1 cup (dry) of minute oatmeal. I mix in a tablespoon of chia seeds, 2 tablespoons of brown sugar, and 1 tablespoon of cinnamon into the oatmeal after it comes out of the microwave. I put the cup of oats in a Tupperware, fill it with water just above the oats, then stick it in the microwave for a minute while I start frying the eggs in a pan. When the microwave beeps, it’s time to flip the eggs. Then I stir in all the stuff and by the time I’m done doing that, the eggs are ready. I put the eggs on the plate and usually eat it with cayenne pepper or hot sauce. With this meal I’ll also take my vitamins (daily multi, and joint support), and I’ll have a cup of coffee or espresso.
Calories: 535. Carbs: 66g. Protein: 25g. Fat: 18.7g.
Postworkout shake: 2 scoops of protein, 1 tablespoon of creatine, and 1 banana or mixed berries. Sometime after breakfast I go and I hit the gym for a workout. Once I get back home I’ll have my postworkout shake. If you don’t have a blender, just eat the fruit as you drink the shake.
Calories: 310. Carbs: 25g. Protein: 49g. Fat: 20.
Lunch: 5 ounces of chicken (either grilled or baked), 1 cup of cooked rice. This is where I will throw in some greens and will take some fish oil supplements.
Calories: 412. Carbs: 39g. Protein: 49g. Fat: 5.4g.
Snack: 1 can of tuna, 1 cup of cooked rice, and some more greens.
Calories: 317. Carbs: 39g. Protein: 34g. Fat: 1.9g.
Dinner: 5 ounces of chicken or steak, 2 eggs, 1 cup of oatmeal.
Calories: 699. Carbs: 65g. Protein: 64g. Fat: 19.7g.
Pre-bed shake: 2 scoops of protein powder.
Calories: 240. Carbs: 8g. Protein: 48g. Fat: 20g.
Total daily intake: 2512 calories, 243g of carbs, 268g of protein, 86g of fat.
To mix it up a bit I usually try different seasonings on the chicken, meat, and rice. I also may switch out the rice for potatoes or the dreaded quinoa. I would just calculate whatever the carb equivalent is. The cool thing about quinoa is that it also is high in protein…I just don’t like the taste.
So this is the meal plan that I have laid out for this week. I plan on training 6 days a week and this should be enough calories to fuel those workouts, burn some fat, and gain some muscle. I can always adjust if not.
Get Strong, Run Long!