Originally Posted by CostControl
I just started working out a few weeks ago and in preparation, I have cut out sodas, fast food, and generally unhealthy food for the past 2 months. Now I am ready to take my next step and start eating a bodybuilding diet. I am 6'1" and weigh 175 lbs. I have noticed a couple of people have posted their 5-7 meals a day diet and was wandering if other people wouldn't mind posting their own "multiple meals a day" plans so I could have some references to base my own meal plans off of. Any help is much appreciated.
Hi, and welcome to IPYU. Here's mine for young/new lifters...
For young/new lifters, follow these rules:
1) Eat at least 5 meals per day. Eat when you get up, and then eat a meal every 2.5 to 3 hours throughout the day. Do NOT wait more than 3 hours in between meals.
2) Eat at least 30 grams of protein per meal. For those of you who hate to cook, canned tuna, canned chicken, protein bars, protein shakes, eggs, and McDonaldís double cheeseburgers from the $1 menu have just become your best friend.
3) Eat some quality carbs at each meal. Quality means avoiding gorging yourself on crap foods. Eat oatmeal, quinoa, rice, pasta, and veggies. We are not necessarily talking massive quantities with each meal, but you must fuel your body regularly. Ramen Noodles, Mac and Cheese, health food store quinoa, bulk oatmeal and frozen peas and broccoli have just become your inexpensive and welcomed friend.
4) Drink milk. Drink at least 3 glasses of milk each day, and not the low-fat kind. Your body needs fat to function. If you donít have time for chicken and rice, nothing works better than 2 cups of milk blended with protein powder and a couple of bananas.
5) Donít worry about becoming a health nut. Yes, you heard me right. I want you to eat good 75% of the time, but by all means, donít become anal. You are young, and eating half a Pizza Hut pizza or 3 McDonaldís double cheeseburgers for a meal is quite acceptable. Donít live on chicken and broccoli alone; youíll never make gains. Yes, you need healthy foods in your diet, but donít go all The Biggest Loser on yourself.
6) Eat at least 4000 calories a day. While I donít recommend counting calories, I do recommend making sure you get at least 4,000 calories per day. Is there an exact amount you should eat every day? No. Just make sure that, A) you are getting at least 4,000 calories each day and, B) you are not gorging yourself so much at any given meal that you cannot eat again in 3 hours. Eat to your satisfaction and pleasure, but make sure you can eat again in 3 hours.
7) Always make sure you eat one hour before training. Donít eat like a slob. Eat just enough so you donít notice the meal during your workout.
8) Eat like a slob after your workout. Eat everything in sight after your workout.
If you get up at 7:00 am, your eating schedule should look something like this:
7:30 am - Oatmeal with 2 bananas, 2 cups of milk with 2 scoops protein powder. Or, eggs with a ton of cheese, a bagel, and a bunch of grapes.
10:00 am - Can of chicken w/Ramen noodles (or quinoa, or mac and cheese, or a packaged rice dish), and some veggies if they are around. Or, take that can of chicken and mix it with ranch dressing and make a couple of chicken salad sandwiches. Slap that goo on wheat bread, and add a couple slices of cheese.
12:30 pm - Lunch time! Eat whatever your cafeteria has that sounds good to you, or bring in lunch: tuna or chicken salad sandwiches, quinoa with chicken and salsa (you can eat a ton of this), or mac and cheese with broccoli and tuna mixed in. By all means, if you are eating out, go for the pizza, Mexican food, Chinese food, etc. Chase this lunch with a glass or two of milk.
3:00 pm - (pre-workout meal - if you lift @ 4 pm) Protein bar (or drink) and 2 bananas, OJ and string cheese with a sandwich, Ramen noodles with tuna, etc.
6:00 pm - (post workout) This should be your biggest meal of the day. Eat whatever you want, making sure you get some complex carbs (rice, pasta, quinoa, etc) and veggies in. Go to a Chinese buffet, hog down a whole box of mac and cheese with a pound of hamburger and salsa, or eat a whole pizza.
9:30 pm - A light meal. Munch a can of chicken mixed with ranch dressing, down milk with protein powder, or nibble on string cheese and chase it with a couple of apples.
Understand, the above sample eating plan is JUST A GUIDELINE. It is not a carved in stone meal plan you must follow. The above plan follows the 8 eating rules that I provided you with. You can workout whenever you want, and eat whatever you want, as long as it follows the rules.
Get creative. Small meals donít have to require cooking. Keep a lot of food on hand that is grab and go.
Do you want to know my eating plan in college? Here goes:
7:00 am - box of mac and cheese with a can of tuna mixed in
9:30 am - (pre-workout) Cup of Ramen soup with 4 hard boiled eggs
Noon -(post-workout) Cafeteria time! Lots Ďo milk, lots Ďo food, followed by 1-2 pieces of cheesecake
3:00 pm - Cup of Ramen noodles with a can of tuna
5:30 pm - Cafeteria time! Lots Ďo milk, lots Ďo food, followed by 1-2 pieces of cheesecake
8:30 pm - can of tuna or 4 hard boiled eggs with a banana