[Hondaracer]

copied this from another forum, seems very good rescource

This is a GENERAL GUIDELINE

All meals should be no more than 3 hours apart

PWO should be ASAP after workout
PPWO should be 1 hour after workout

Whey should only be consumed Post-workout and for breakfast (times when you are catabolic) for maximum efficiency (any other time it is not an optimal source of protein because of it's quick absorbancy rate)

Carbs and Protein in each meal should be dependant upon your caloric requirements (I prefer to taper my meal sizes down calorically after my PPWO meal)



This structure works well both for cutting and bulking

Fruit = 1 serving of fruit (medium banana, apple, cup berries, etc..)
Fat = 1 Tbsp fat (PB, Almond Butter, flax oil, small handful of nuts, etc...)



MEAL STRUCTURE:

1: Carbs + Protein + Fruit
2: Carbs + Protein + Fruit
3: PWO (Whey + Oats/Dex + Fruit)
4: PPWO: Carbs + Protein + Veggies
5: Protein/Veggies/1 Tbsp Fat
6: Protein/Veggies/1 Tbsp Fat
7. Protein/2 Tbsp fat





SOURCES OF CALORIES (Examples):



PROTEIN

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)


COMPLEX CARBS (nothing enriched, bleached or processed)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)


VEGETABLES

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
avacado's


FRUIT


bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes


FATS

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)



DAIRY (may result in bloating, if so avoid)

Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt


CONDIMENTS + SPICES

Diet Soda
Crystal light
Fat free mayonaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalepenos
Hot peppers and Hot sauce, Cayanne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomatoe sauce or paste



FINAL COMMENTS

With this general guideline you should be able to structure a diet around your schedule and with the foods you will enjoy most.

Please don't respond with any possible exceptions listed on the food example list or that fruit is evil.


Thanks


P.S. Here is an example of MY daily diet in case you were wondering about timing or just looking for meal examples


1) 10 AM - Breakfast Shake
1 scoop whey, 1 cup oats, 1.5 cup skim milk, 1 apple on side

2) 1 PM - Protein Pancakes
3/4 cup oats, 1 egg, 4 egg whites, 1 banana/cup berries

2 PM - WORKOUT

3) 3 PM - Post-Workout Shake
1 scoop whey, 1 cup oats, 1 cup berries, 1.5 cup skim milk

4) 4 PM - Post-Post Workout Meal
1 cup brown rice/yams, 4oz chicken breast, 1 cup mixed vegetables

5) 7 PM - Scrambled Eggs
1 egg, 5 egg whites, 1 tbsp peanut butter, 1 cup mixed vegetables

6) 10 PM - Meat
4oz lean beef/salmon/turkey Breast, 1 tbsp almond butter, 1 cup spinach

7) 1 AM - Prebed
1/2 cup 1% cottage cheese, large handful of walnuts


~3000 Calories, 80g fat, 250g protein, 300g carbs (50g fiber)