How much protein you can digest in one meal ... hmm I'm not too sure. My protein intake is pretty high right now. I think about 250-270g/day (but I'm also at 3500 cals ... trying to put on some bulk). I have my meal plan on a spreadsheet but I don't think I have it here at work. But if you do some basic math then I have to be around 40-45g/meal.

If you're trying to hit 2000+ cals I would suggest at least 30% coming from protein.

(0.3)*(2000cal/day)=600cal/day of protein

Protein is ~4cal/g so....

(600cal/day) / (4cal/g) = 150g protein/day

Averaged over 6 meals .... (150g protein/day) / (6 meals /day)

=25g/meal

So that would be a good place to start. Even more protein and less carbs/fats is probably even better. (40% of your protein on a 2000cal diet would mean 33g/meal over 6 meals)

So 30g/meal would be a good number to shoot for.



Your diet schedule looks fine. Try to spread the cals and protein out over the day. Although some say to try and taper off the carbs towards the end of the day to avoid piling on a bunch of carbs before bed. (I'm not sure on the validity of that.)

My schedule looks like this:

7:30am - breakfast
40g dry oats (made into oatmeal obviously lol)
4 eggs
1 scoop of protein
15g bran

9:30am - Snack 1
25g almonds
1 scoop of protein
200g yogurt
15g bran

12:30am - Lunch
150g ground beef
100g pasta
~50g salsa
15g bran
200g yogurt

2:30PM - Snack 2
25g almonds
1 scoop of protein
200g yogurt
15g bran

5:30 - Supper
1 large chicken breast
150g pasta
some pickles/olives just for flavor
some light dressing on the chicken/pasta
15g bran

6:30PM - Workout (Mon,Tues,Thurs,Fri)

8:00PM - PWO Shake
1 scoop protein
40g oats
5g creatine
(poor man's gainer shake)

9:00 - Bedtime Snack
150g ground beef
100g pasta
15g bran

... or lately I've been alternating that last meal with a turkey/mayo sandwhich or if I want to cut down cals even more I'll just have a shake or something ... it all depends on how my weight is fluctuating. I use the last meal as my "fine tuning" point.

It works out to about 3250cals on non training days and 3500 on training days. However, keep in mind I'm 210lb, been at this weight training thing now for 5 years or so, and am trying to gain weight. So obviously, you will need to tailor your own diet to you.

You may be wondering about all the bran ... lol ... I had started with another diet that was much more strict (whole grain rice, tuna, and spinach was pretty much all I ate) ... but I hated it and it wasn't enough fiber to keep everything moving. So I may have gone off the deep end with fiber intake but it doesn't hurt anything and my digestive tract is working smoothly. lol

You may also be wondering ... and yes, I do weigh my food. At least stuff that isn't already portioned. If you're serious about keeping consistent it has been a great tool and helped me a lot. You can find a cheap food scale ... mine was at Walmart for $15 (You may not have Walmart ... ).

Anyway, I hope this is helpful. Seems like you are taking it all to heart so that is good.

IW