chrisw77's Journal, 07 November 2019

Try this one, Diabloski...


https://breakingmuscle.com/amp/healthy-eating/eat-big-to-get-big


Consume 4-6 meals containing 0.4 to 0.5g/kg/BW per day or use whey shakes containing 0.3g/kg/BW.

The last meal of the day should be slightly higher in protein at around 0.5 to 0.6g/kg/BW (to get you through the night).

Consume protein within two hours before training.

Consume protein within two hours after training.

Set total energy at 200 to 300 kcal above maintenance, or 35 to 40 kcal/kg/BW.

Don’t consume less than 20% of total energy intake of fat for a long period of time.

After protein and fat intakes are set, make up the rest with carbohydrates.

Base your fat and carb intake on personal preference.

---

3262 kcal

Fat: 72.00g | Prot: 236.69g | Carb: 411.05g.   Pre-Breakfast: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Breakfast: Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Hidden Valley Fat Free Ranch Dressing, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Winco Foods 1% Lowfat Chocolate Milk. Elevenses: Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla). Lunch: Slim-Fast Shakes - Cappuccino Delight, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Chewy Bars - Oats & Chocolate. Dinner: General Mills Hershey's Cookies 'N' Creme Fillows, Valu Time 1% Low Fat Milk, Chicken Thigh (Skin Not Eaten), Hidden Valley Fat Free Ranch Dressing. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3082 kcal

Activities & Exercise: Yard Work (gardening) - 30 minutes, Sitting - 3 hours and 30 minutes, Sleeping - 9 hours, Bus Driving - 8 hours and 30 minutes, Driving - 1 hour, Showering - 30 minutes, Cooking - 1 hour. more...