Supplement Suggestions?

[DRauch]

Meal 1: Normally around 8:30-9am

Granola with Raisins (2 cups) in Milk (2 Cups)
2 poached egg sandwiches
Occasionally fruit (grapes/watermelon/cantelope/orange)
Protein Shake
Bottle of Water

Meal 2: Normally around 10:30-11am
Yogurt
2 peanut butter sandwiches
Protein Shake
Bottle of water

Meal 3: Normally around 12:30-1pm
-Small Salad with any other raw vegetables I can find (bell pepper, cucumber, broccoli)
-Can of Tuna (either on bread of right out the can)
Protein Shake
Bottle of Water

Meal 4: Normally around 2-3pm
Ham/Turkey/Chicken and Cheese sandwich with some seasoning
Protein Shake
Bottle of Water

Meal 5: Normally around 5-6pm
Usually Beef, Chicken, or Pasta
Vegetable depending on food (Cauliflower, Broccoli, Brussel Sprouts)
Protein Shake
Bottle of water

Meal 6: Around 8:30-9pm
Sometimes dinner leftovers, or mostly 2-3 tacos with shredded cheese, black beans, and tomato.
Protein Shake
Bottle of Water

Things usually stay the same. May substitute Ramen Noodles in for one of the afternoon/evening meals. Other than that, everything remains the same unless I slip up and drink tea instead of the water.

[Pitysister]

if im off work, i generally put down a pound of chicken and a pound of lean beef in a day. plus the protein you get from whole wheat carbs, eggs, and protein powder for breakfast.

[Pitysister]

meal two should have some lean protein in it....and peanut butter.....is not very lean

[Ross86]

Meal 1:
substitute 5 eggs for sandwiches

Meal 2:
I don't know what to say. That will work, but try to get the protein from food

Meal 3:
Have some more protein...maybe a glass of milk

Meal 4:
Put a LOT of meat on that sandwich

Meal 5:
Mark out "or pasta". Eat meat

Meal 6:
Tuna & cottage cheese
or
tuna & a glass or two of milk
or leftovers

Just make sure you get 30-40 grams of protein in each meal. For a sandwich, that's as easy as adding another slice or two of meat. It's not that complicated.

[slayer of souls]

Can you also give us a nutrient breakdown?

Oh and your weight and height

[DRauch]

Originally Posted by slayer of souls

Can you also give us a nutrient breakdown?

Oh and your weight and height

I'm currently 5' 11" and roughly 131 pounds.

And what exactly do you mean by nutrient breakdown.

[Ross86]

protein/carbs/fat

If you go to fitday.com, you can input all of your food and it will give you a macronutrient breakdown. It's the easiest way to keep track of your diet.

[DRauch]

This is what I'm looking at:

grams cals
Total: 3918

Fat: 115 1034
Sat: 34 304
Poly: 29 258
Mono: 41 370
Carbs: 382 1438
Fiber: 23 0
Protein: 347 1390

[Ross86]

So your ratio is 35/37/28. Not good. I try to stay between 40/30/30 & 50/30/20 when bulking. Your fat and carb intake are too high. And most of that protein is still coming from protein power. I'll lay out a sample diet that's similar to what I follow:

Meal 1
Whole wheat english muffin w/ 2 tbsp PB
Kashi cereal
16oz milk

Meal 2
Protein bars or something like that (30g protein, 300-500 cals)

Meal 3
Chicken breast
Steamed veggies
Brown rice
8oz milk

Meal 4
Tuna
Sweet potato
Protein shake

Meal 5
Steak or chicken breast
Steamed veggies
Brown rice

Meal 6
Tuna & cottage cheese
8oz milk

That came out to 356/316/83 (44/35/22) with 3471 calories.

[DRauch]

Originally Posted by Ross86

So your ratio is 35/37/28. Not good. I try to stay between 40/30/30 & 50/30/20 when bulking. Your fat and carb intake are too high. And most of that protein is still coming from protein power. I'll lay out a sample diet that's similar to what I follow:

Meal 1
Whole wheat english muffin w/ 2 tbsp PB
Kashi cereal
16oz milk

Meal 2
Protein bars or something like that (30g protein, 300-500 cals)

Meal 3
Chicken breast
Steamed veggies
Brown rice
8oz milk

Meal 4
Tuna
Sweet potato
Protein shake

Meal 5
Steak or chicken breast
Steamed veggies
Brown rice

Meal 6
Tuna & cottage cheese
8oz milk

That came out to 356/316/83 (44/35/22) with 3471 calories.

I look at what I had laid out and it looked like I was a pig. You laid out yours and all it did was seem like a typical day with 2 extra meals. Doesn't even look like a lot of food.

And a general question about body types. Now, someone could be the strongest man alive and no look like it due to his body type. Now, I myself, am skinny.. Not that much fat.. Not that much muscle though. However, everything I have muscle wise is defined nicely when I flex. Would it be safe to assume that I'm of a body type that will show the appearance of being strong, or is it up in the air and could still be any type.