3200 calories p day

Hi guys im trying to put together a 3200 calories p\day diet but obviously the most cost effective one. Can anybody maybe give me a sample diet if its not to much of an effort......i know i can contact dj but i really dont have spare cash to pay for a diet. Even though i would love to.

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Okay my dude let's do this! Have you read all the dieting stickies? Which type of diet would you like to be on- carb cycling, normal carb, keto, etc.? What's your goal? How did you get to 3200 cals?

Breakfast:

2 eggs
1 banana
100gr oats
40gr whey
tblspn peanut butter

Mid morning:

200gr chicken
200gr sweet potato

PreWo:

100gr oats
30gr raisins

PostWO:

50gr whey
60gr dextrose

200gr chicken
200gr white potato

Dinner:

200gr mince/steak/fish
200gr brown rice/sweet potato

before bed:

50gr whey
Tblspn peanut butter


There you go lets call it roughly 3000 calories.

Pyroclasm wrote: Okay my dude let's do this! Have you read all the dieting stickies? Which type of diet would you like to be on- carb cycling, normal carb, keto, etc.? What's your goal? How did you get to 3200 cals?

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Yeah i did.....not gonna get to technical into things so long story short i need 2700 to maintain and i added 500 so that i can gain and obviously not gain so that i blow up like a water balloon just looking to add on some lean muscle. Obviously its gonna be high in protein as dj said " its the building blocks for every muscle" so yeah guys. I know what i want the problem is buying the food lol

Nice eating plan Chapel. Don't want to hijack the thread so only have 2 questions.

What is time period between meals?, and
Is that the raw or boiled weight of the rice?

Thanks

beemer wrote: Nice eating plan Chapel. Don't want to hijack the thread so only have 2 questions.

What is time period between meals?, and
Is that the raw or boiled weight of the rice?

Thanks

nah i dont mind beemer that is actually a really good question!

I'm not sure what DJ charges (I think it's a forum secret) or how he manages to advise without meeting you, but he seems to have a good reputation on this forum.

Looking at the price of roids, it may be worth seeking DJs advise. I've haven't used him but I'm tempted to for my next cycle.

vaano wrote:

Pyroclasm wrote: Okay my dude let's do this! Have you read all the dieting stickies? Which type of diet would you like to be on- carb cycling, normal carb, keto, etc.? What's your goal? How did you get to 3200 cals?

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Yeah i did.....not gonna get to technical into things so long story short i need 2700 to maintain and i added 500 so that i can gain and obviously not gain so that i blow up like a water balloon just looking to add on some lean muscle. Obviously its gonna be high in protein as dj said " its the building blocks for every muscle" so yeah guys. I know what i want the problem is buying the food lol

Okay that's good bro! The example Chapel gave is a normal everyday carb diet which will work great. I would make a couple of tweaks here and there but the basics is right with that diet and you will see good results.

Pyroclasm wrote:

vaano wrote:

Pyroclasm wrote: Okay my dude let's do this! Have you read all the dieting stickies? Which type of diet would you like to be on- carb cycling, normal carb, keto, etc.? What's your goal? How did you get to 3200 cals?

Sent from my GT-I9000 using Tapatalk 2

Yeah i did.....not gonna get to technical into things so long story short i need 2700 to maintain and i added 500 so that i can gain and obviously not gain so that i blow up like a water balloon just looking to add on some lean muscle. Obviously its gonna be high in protein as dj said " its the building blocks for every muscle" so yeah guys. I know what i want the problem is buying the food lol

Okay that's good bro! The example Chapel gave is a normal everyday carb diet which will work great. I would make a couple of tweaks here and there but the basics is right with that diet and you will see good results.

you got any ideas on how to tweak it, im not really an expert when it comes to dieting

CHAPEL wrote: Breakfast:

2 eggs (3eggs)
1 banana (no banana too many carbs for one meal)
100gr oats
40gr whey (if no eggs 60g whey)
tblspn peanut butter (choose between eggs or PB. Too many fats)

Mid morning:

200gr chicken
200gr sweet potato
(Add 30g cashew nuts)

(Add another meal
200g Steak/Chicken/Mince OR 2 Tins Tuna
200g Carbs

PreWo:

100gr oats (50g oats)
30gr raisins
(2 Tbls Honey)

PostWO:

50gr whey (30g whey. Use Whey isolate if you can)
60gr dextrose

200gr chicken (150g chicken)
200gr white potato (or 200g rice)

Dinner:

200gr mince/steak/fish
200gr brown rice/sweet potato (any basmati rice works fine)

before bed:

50gr whey (60g whey or cottage cheese)
Tblspn peanut butter


There you go lets call it roughly 3000 calories.

That's a tad closer to 3200 cals

Pyroclasm wrote:

CHAPEL wrote: Breakfast:

2 eggs (3eggs)
1 banana (no banana too many carbs for one meal)
100gr oats
40gr whey (if no eggs 60g whey)
tblspn peanut butter (choose between eggs or PB. Too many fats)

Mid morning:

200gr chicken
200gr sweet potato
(Add 30g cashew nuts)

(Add another meal
200g Steak/Chicken/Mince OR 2 Tins Tuna
200g Carbs

PreWo:

100gr oats (50g oats)
30gr raisins
(2 Tbls Honey)

PostWO:

50gr whey (30g whey. Use Whey isolate if you can)
60gr dextrose

200gr chicken (150g chicken)
200gr white potato (or 200g rice)

Dinner:

200gr mince/steak/fish
200gr brown rice/sweet potato (any basmati rice works fine)

before bed:

50gr whey (60g whey or cottage cheese)
Tblspn peanut butter


There you go lets call it roughly 3000 calories.

That's a tad closer to 3200 cals

nice one! can i substitute raisins for something else? im not really a fan off raisins :sick:

Half a banana would work

how much am i looking to gain off this diet over 3 months ?

How long is a piece of string?

Stealing this diet. Mine is very similar just one or two things missing

So this should be better for me

awesome! vaano im in the same boat as you, hope you dont mind me stealing the diet too?


ALL CREDIT DUE TO YOU CHAPEL

Diets are not a cookie cutter approach, I don't understand anyone trying to follow a generic diet plan, it almost never works as we are all individuals. I have also seen time after number, if it does not cost you anything you won't stick with it

shuddz hardstyler wrote: awesome! vaano im in the same boat as you, hope you dont mind me stealing the diet too?


ALL CREDIT DUE TO YOU CHAPEL

Then follow one he originally posted and not the one where I changed half the stuff.. Don't get people sometimes!

@Koe: You are right bud I agree with you but what alternative would you have suggested? Should I rather not have given a diet plan?

This thread is pissing me off.

lol why you tripping? did i then not click thank you??

thought i did, but there i did now. salute

i think koe is just making a point. nothing wrong with giving out advice or diets. but it shouldnt be set in stone. it should be used as a guideline. that person would need to work out the macros their body needs personally. just my opinion, hope i dont piss off Chapel any more

3 different guys using 1 diet, 3 different training routines, 3 different cardio schedules,3 different body fat % 3 different metabolisms.

which means all 3 of their macros would be different

There is about 450gr of carbs in that diet. I would pop like a baloon within a week. I weigh 78kg and doing fine on 2250-2550 calories per day. According to most info on the web i don't think that is even suppose to be maintenance calories for me. This shows you how much people actually differ. It is always good to have a diet structure to start with and i think that is more the idea that Chapel and Pyro's supplying here