muscleboy333

Meal 1:

-1 Weight Gainer Shake (homemade)
(778 calories, 54.7 g protein, 92.9 g carbs, 18.5 g fat)
-1 cup milk
(107 calories, 8.5 g protein, 12 g carbs, 2 g fat)

Totals: 885 calories, 62.2 g protein, 104.9 g carbs, 20.5 g fat)

Meal 2:

-1 Weight Gain Bar (homemade)
(350 calories, 25 g protein, 28.2 g carbs, 23.6 g fat)
-2 cups milk
(215 calories, 18 g protein, 24 g carbs, 4 g fat)

Totals: 565 calories, 43 g protein, 52.2 g carbs, 27.6 g fat

Meal 3:

-1 High Protein/Calorie Sandwich
(350 calories, 30 g protein, 31 g carbs, 7 g fat)
-2 cups milk
(215 calories, 18 g protein, 24 g carbs, 4 g fat)

Totals: 555 calories, 48 g protein, 55 g carbs, 11 g fat)

Meal 4:

-1 Weight Gainer Shake (homemade)
(778 calories, 54.7 g protein, 92.9 g carbs, 18.5 g fat)

Totals: 778 calories, 54.7 g protein, 92.9 g carbs, 18.5 g fat)



Meal 5:

-Some kind of quality protein (steak, eggs, etc), and a quality carb source (rice, baked potatoes, etc)
(around 28 g protein, 45 g carbs, 5 g fat)
-1.5 cups milk
(160 calories, 13 g protein, 18 g carbs, 3.5 g fat)

Totals: 600 calories, 38 g protein, 63 g carbs, 8.5 g fat

Meal 6 (PWO):

-Weight Gain Bar (homemade)
(350 calories, 25 g protein, 28.2 g carbs, 23.6 g fat)
-1 cup milk
(107 calories, 8.5 g protein, 12 g carbs, 2 g fat)
-Creatine (with Gatorade)
(75 calories, 1 g protein, 20 g carbs, 1 g fat)

Totals: 532 calories, 34.5 g protein, 60.2 g carbs, 26.6 g fat




Daily Totals: 3915 calories, 280.4 g protein, 428.2 g carbs, 112.7 g fat

There you have it. Fat seems high, but most of it is mono fats.

K_muscle

Too many bars and shakes. You are on the right track but I would limit shakes to two per day at the most. Most of your proteins, carbs, fats should be coming from whole food sources. Choice of food is completely up to you. Hope this helps and good luck with the competition!

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sfiximo

Looks good but you only get one meal after working out and then get to sleep? I find post-post workout meals important, but thats just me

Looks good man.

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K_muscle

sfiximo is correct. I would try and push your workouts to earlier on in the day. That way you can have a protein/carb meal as your post-post-workout meal. I would not advise having any kind of milk or dairy products post workout, as the goal here is to have your nutrients quickly absorbed. The casein from dairy products will only slow digestion, which is not optimal for post workout. It is also not optimal to eat carbs before bed. Your bedtime meal should be a lean, slow digesting protein source like chicken or a casein powder.

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"He who has a why to live for can bear almost any how."
Educate yourselves...
Business as usual...

muscleboy333

Thanks for the help guys! I know, pre-bed meal and PWO aren't exactly helpful to be the same meal But that's pretty much the only time I can workout...I'll try to work in some more whole-food and less shakes/bars