how to combine meals

hey guys

I started a job that doesn't allow me to eat my usual 6 or 7 meals. so I wanted to know how to combine them into let's say 4 meals? what's the best ratio of protein,fat and carbs for this? as well as gaining as little fat as I can.

I'm on approximately 3000 calories.

I can post my bulking diet up if needed.

Hey bro

Post your diet so we cam see what we are dealing with.

ok, here it is:

Meal 1:
4 eggs
200 ml fc milk
75g oats
10g whey

Meal 2:
200g breast
100g potato
120g brown rice
40g peanut butter

Meal 3:
130g breast
100g bacon
280g potato

Meal 4 (pre w.o):
60g whey
75g oats

Meal 5 (post w.o):
60g whey
50g dextrose

Meal 6:
200g steak
100g rice
14g flax

On a side note, the reaason for meal 4 being another whey shake is I drink it when leaving work. I train as soon as I get home

I know we all advocate whole foods, but i can understand the problem with sitting down to eat a meal 6 times a day.... What sort of work are you doing? Are you able to take 5min to down a shake? If so you need to look at a meal replacement... But nothing off the shelf, make your own. If you have a blender its easy, oats accounts for any carb requirements, whey and peanut butter will give you your protein and in the case of peanut butter, fat calories.

I use futurelife as a carb source that doesnt need blending, but there are many options.

I'd slightly up the meals you can eat, and then tailor some shakes for between meals. Maybe try eat before gym, even if its just 20 min before, and move that shake earlier

spike wrote: I know we all advocate whole foods, but i can understand the problem with sitting down to eat a meal 6 times a day.... What sort of work are you doing? Are you able to take 5min to down a shake? If so you need to look at a meal replacement... But nothing off the shelf, make your own. If you have a blender its easy, oats accounts for any carb requirements, whey and peanut butter will give you your protein and in the case of peanut butter, fat calories.

I use futurelife as a carb source that doesnt need blending, but there are many options.

I'd slightly up the meals you can eat, and then tailor some shakes for between meals. Maybe try eat before gym, even if its just 20 min before, and move that shake earlier

Thanks for the input.

I'm actually got a futurelife sample so will try that and see if I like the taste. also, I was thinking of blending the oats into a powder before the time and just mix the whey at work.

Not sure why I didn't think of it before. will post up a revised version up later

if u can only get 2 meals in during working hours, move meal 2 minus the peanut butter to 1 hour after your post work out drink.

Also if I was you I would drop a few things from your diet,milk being one, and the other is bacon.bacon isn't a great protein source and had a lot more fat than u would need,not the healthiest fats either...I wouldn't use bacon in a diet at all,not even an atkins ketogenic diet.

I am not convinced with using future life as a carb source other than if u are like spike, future life/pro nutro was created for under nourished starving children,that's what it started off for now it is a breakfast cereal,I still think mealie meal,oats or potatos are a better option for breakfast over future life.I do understand the problem of time but why not just have a shake of whey and peanut buTter due to the fact that you aren't having that protein and carbs pre work out...rather have a protein and fat meal in there...

True story. I love future life BUT Dj is right on its origins, it was designed for HIV patients, so great for hard gainers, might be a bit much for others.

On a side note, i once had the opportunity to chat to the head nutritionist for the company making futurelife, the women that designed it... She didnt appreciate the fact that I added whey protein to it, turned into quite a debate on the daiy protein requirements of a bodybuilder

no bacon - man that sucks. lol.

ok I'll take time to fully absorb everything and post back later. hopefully with a much improved version.

I'm definitely no ecto though

Revised version

Meal 1:
4 eggs
90g oats
10g whey

Meal 2:
60g whey
40g peanut butter
14g flax

Meal 3:
200g breast
20g flax
180g rice

Meal 4 (30 min pre w.o):
90g oats
60g whey

Meal 5:
60g whey
50g dextrose

Meal 6:
200g breast
100g potato
120g rice

Hope this is a bit better

Swap the rice in meal 3 for veggies. After a weeks you can add the rice in again.

Meal 6 swap the carbs for veggies.

Why dont you get DJ to help you bro? Cheap as well, email admin for details.

Good luck!

hey bro's.

just a thank you again.

it's been much easier consuming all my calories and I can feel it's made a difference.