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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

well iv tried to balance everything out so i get 1g of protein per pound of body weight i weigh 202 so iv tried gettin at least 200g of proteine but its hard to balance protein levals aswell as calories so this is what iv come up with spread out over 5 meals
"i think 6 will is too many for me"
i removed protein shake off monday morning because im gettin to many calories overall my total with out the shake is 2600 more than enough,
i have measured my food out per portion size so its as accurate as it gets

Calories needed protein needed
Training days 2350 200
rest days 2000 100

Monday

9pm
scrambled egg 289KL 23.7g
4 slices of brown bread 244KL 10g
4 slices bacon 332 KL 33.2g
10g butter 63KL

11am workout
post workout
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
chicken & mushroom pasta sauce 355KL 13.6g

5 or 6pm
100g of baby potatoes 70KL 1.4g
2 pork loin steaks 222KL 38.8g
160g birds eye field fresh veg 75KL 2.5g
gravy
total 367KL 42.7g


9pm snack

peanut butter on toast 100g 595KL 24.6g
hot chocolate 99KL 1.8g


Dailey total
2600KL 190g












Wednesday

9 pm
crumpets x 3 - 30 g butter 294-KL 3g
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
total - 619KL 37g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g
3pm snack
2 slice brown bread 58KL 2.5g
1 tin tuna 105KL 25g
2 table spoon mayo 100KL 0.2g

5 or 6 pm
2 fish fillets 524KL 26.2g
½ pack chicken rice 164KL 9.7g
½ tin of beans 164KL 9.7g
100g of baby potatoes 70KL 1.4g
total - 922KL 47g



9pm snack
hot chocolate 99KL 1.8g
snack pack (little bits of fruit) empty calories






Dailey total
2439 225g











Friday

9pm
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
30g ready break 108KL 3.5g
200ml semi skimmed milk 100KL 7.2g
total - 533KL 33.2g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
1 tin tuna 105KL 25g
4 table spoon mayo 200KL 0.4g
100g pasta 156 5.3g
total 461KL 30.7g

5 or 6pm
2 lamb leg steaks 374KL 36g
100g of baby potatoes 70KL 1.4g
gravy
160g birds eye field fresh veg 75KL 2.5g
2 slice brown bread 58KL 2.5g
total 577KL 84.8g

Dailey total – 2465 172.7


9pm
hot chocolate 99KL 1.8g
snack pack (little bits of fruit)




Dailey total
2564 174g

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well iv tried to balance everything out so i get 1g of protein per pound of body weight i weigh 202 so iv tried gettin at least 200g of proteine but its hard to balance protein levals aswell as calories so this is what iv come up with spread out over 5 meals
"i think 6 will is too many for me"
i removed protein shake off monday morning because im gettin to many calories overall my total with out the shake is 2600 more than enough,
i have measured my food out per portion size so its as accurate as it gets

Calories needed protein needed
Training days 2350 200
rest days 2000 100

Monday

9pm
scrambled egg 289KL 23.7g
4 slices of brown bread 244KL 10g
4 slices bacon 332 KL 33.2g
10g butter 63KL

11am workout
post workout
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
chicken & mushroom pasta sauce 355KL 13.6g

5 or 6pm
100g of baby potatoes 70KL 1.4g
2 pork loin steaks 222KL 38.8g
160g birds eye field fresh veg 75KL 2.5g
gravy
total 367KL 42.7g


9pm snack

peanut butter on toast 100g 595KL 24.6g
hot chocolate 99KL 1.8g


Dailey total
2600KL 190g












Wednesday

9 pm
crumpets x 3 - 30 g butter 294-KL 3g
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
total - 619KL 37g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g
3pm snack
2 slice brown bread 58KL 2.5g
1 tin tuna 105KL 25g
2 table spoon mayo 100KL 0.2g

5 or 6 pm
2 fish fillets 524KL 26.2g
½ pack chicken rice 164KL 9.7g
½ tin of beans 164KL 9.7g
100g of baby potatoes 70KL 1.4g
total - 922KL 47g



9pm snack
hot chocolate 99KL 1.8g
snack pack (little bits of fruit) empty calories






Dailey total
2439 225g











Friday

9pm
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
30g ready break 108KL 3.5g
200ml semi skimmed milk 100KL 7.2g
total - 533KL 33.2g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
1 tin tuna 105KL 25g
4 table spoon mayo 200KL 0.4g
100g pasta 156 5.3g
total 461KL 30.7g

5 or 6pm
2 lamb leg steaks 374KL 36g
100g of baby potatoes 70KL 1.4g
gravy
160g birds eye field fresh veg 75KL 2.5g
2 slice brown bread 58KL 2.5g
total 577KL 84.8g

Dailey total – 2465 172.7


9pm
hot chocolate 99KL 1.8g
snack pack (little bits of fruit)




Dailey total
2564 174g

You are doing pretty good. Could stand to be a bit more consistent but it's a great start.

Have you checked to see how your weight is doing so far?

IW

yooo iron worker happy new year dude, sooo....
its been a while since i last posted but the reason being was because i hadnt started the plan, i had planned to start in the new year because of all the temptation at christmas i decided it wasnt suitable to start in december but i made my new years revalution ( train like a beast , eat like a beast on the basis of monitoring my caloric intake )
ive been over your post in my thread a couple of times and you have took a considerable amount of time explaining the basis of body building to me knowing 9 times out of ten your wasting your time because of the people who pop in ask a question and you never hear from again (pointed out from iced696). BUT I AM GLAD I DIDNT START IMMEDIATLY ANYWAYS BECAUSE I WOULDNT HAVE TOOK THE INFORMATION YOU HAVE GIVEN IN SO WELL , I MEAN IV PRINTED SOME OF THE KEY POINTS OFF AND STICKIED THEM TO MY GYM WALL TOO KEEP MY SELF ON TRACK

Monday - Wednesday - Friday

9 am A B
crumpets x 3 -
10 g butter
1 scoop protein powder
+ 1 banana
+200ml semi skimmed milk


11am workout
post workout - A B
2 scoops protein powder
+ 1 banana
+ 400ml semi skimmed milk
1x salt & vinegar crisp

3pm snack A B
2 slice brown bread
1 tin tuna
2 table spoon mayo
1x salt & vinegar crisp


5 or 6 pm A
2 fish fillets
½ pack chicken rice
½ tin of beans
100g of baby potatoes
boost cake bar

Or

Fish B
100g McCain’s home chips
Bachelors mushy peas
boost cake bar total -530 KL 24.3gg
9pm snack
400ml sunny d
fruit snack pack



Daily total
A 2543KL 178 g
B 2562 KL 155 g
this is diet plan for my "training days" im aiming for 2500 calories
i refer to all the meals as A B because for tea i have a choice of two meals,A or B. which if choose to have A it has different total calories to me choosing B
still its pretty accurate considering im aiming for 2500 (i think its accurate, if you suggest different ill try to change it )

Tuesday – Thursday – Saturday –Sunday
11am
SQUARE
Brown bread x2 slice
1 egg
Bacon 50g

CIRCLE
Ready Brek (30g)
Semi-skimmed milk (200ml)

TRIANGLE
3 eggs
100ml milk
2x brown bread


1 pm

2 scoops protein powder < this is obviously included to all circle triangle and square
+ 1 banana 1.3g
+ 400ml semi skimmed milk


3pm
CIRCLE
Vegetable soup
Brown bread x2 slices

TRIANGLE
Cheese 30g
Beans ½ tin
Brown Bread x2 slice
2 x Banana

SQUARE
Noodles
1X Banana


6pm
TRIANGLE
Pork chops
Mash
Birds eye field fresh
Gravy 50ml
2 x Chocolate teacake

CIRCLE
Bacon 50g
2 Richmond sausages
2 x brown bread
2 eggs
½ tin of beans
Boost cake bar

SQUARE
2x chicken escalope’s
2x waffles
½ tin of beans
Chocolate teacake
Total – 946 KL

triangle= 1992kl circle= 1991 KL square= 1991 KL




IV CODED THE DIET PLAN, IE ALL THE SQUARE MEALS ADD UPTO 1991kl (CALORIES)
ALL THE TRIANGLE MEALS ADD UP TO 1992 kl
CIRCLE MEALS ADD UP TO 1991kl
PRETTY ACCURATE RIGHT ?
THIS DIET PLAN IS FOR MY "REST DAYS" WHERE IM AIMING FOR 2000 DAILY TOTAL CALORIC INTAKE
I KNOW YOU SAID YOU WOULDNT BE USING CHOCOLATE TO BOOST THE CALORIES, BUT THE CHOCOLATE INTAKE IS WHAT MAKES MY PLAN AS ACCURATE AS IT STANDS
I HAVE A TOWER FOR PULL UPS AND HANGING LEG RAISES , BUT AS I AM QUITE WEAK IM GUNNA JUST BUILD SUME STRENGTH FOR 3-4 WEEK DOING BENCH PRESS SQUATS LAT PULLDOWN AND PUSHUPS (IL STILL BE USING PROGRESSIVE OVERLOAD AND IL STILL BE STARTING MY DIET PLAN 2DAY !! THEN IL CRACK ON WITH THE FULL PLAN DO YOU THINK THIS IS A GOOD IDEA ?
PS UL NOTICE I CHANGED THE DIET PLAN FROM WHAT I ORIGINALLY POSTED BECAUSE YOU TOLD ME IT COULD BE MORE CONSISTENT I DECIDED TO STICK WITH THE SAME FOODS ON TRAINING DAYS SO I CONSUMED ACCURATLEY.
I STARTED WRITING THIS REPLY 6 DAYS AGO BUT DIDNT POST IMMEDIATELY BECUASE I ALWAYS MISS OUT WHAT I WANT TO SAY BECAUSE IV RUSHED IT. IF THIS MOTHER FUCKING TEXT JUMBLES UP WHEN I COPY AND PASTE IT TO THE FORUM IL BE A MAD MOFO GRRR
IT APPEARS I HAVE RAMBLED ON WITH MY SELF QUITE ABIT SO IM GUNNA SHUT UP NOW PEACE

I would still try to find a way to get rid of the chocolate teacakes. It just isn't going to help you lose weight or gain strength. Period. End of story.


As far as starting with a partial plan ... why? If you're weak then it's all the more reason to get going with the full plan NOW!

Don't half ass stuff. Do it right the first time. Trust me, I've been there, done that. lol

IW

okay man fair point the partial plan does seem pointless
also i get it now strictly no chocolate !!
my diet seams pretty clean now, im having a banana instead of chocolate
Today i got up 9am just as scheduled had some breakfast etc
then 11am started my training regimen
i went with a realy light weight for each exercise, even lighter than i thought was light just as you advised and so i can master the form
iv just had my 5-6pm tea and usually after eating all the shit i use to eat im ready for bath and bed but im feeling pretty much lively not tired
total caloric/protein intake when i have my 9pm snack will be 2485 172g < does this sound about right ?
tomorrow rest day im shooting for 2000 calories you said rite ?
i will check body weight every Sunday in the morning before i have any fluids or breakfast so its pretty accurate and i will post you some results in a couple of week let you know how im gettin on peace

172g protein * 4cal/gram = 688cals from protein

688cals / 2485 cals total * 100 = 27.7% from protein

That's a pretty good place to start. Pretty similar percentage to my meal plan I think.

Hit them weights and let me know how it goes.


Oh ya, the banana is a far superior choice to the chocolate. lol

IW

if your looking for some advice i suggest you read through my full post and/or start a new thread stating your weight and how active you are and maybe some kind person will share some priceless information with you,1 piece il share with you is compound movement is the way to go peace !

glad you sound happy with it now comparing it with yours must be makes it sound somewhat decent cheers
i think its worth mentioning i take salmon fish oil every morning
and L-glutamine every morning is this best time to take them or maybe before workout, and are these even neccasrry ? or would you reccomend something else ?