Sport 3000 calorie/high protein weekly diet

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Could someone please help me in putting together a good, weekly diet plan that consists of (roughly) 3000 calories and 170+ grams of protein?

I've lost all of the weight (body fat) that I wanted to and now that I'm seeing definition, I'm looking to add mass.

Thank you so much in advance!


Jeff L.
 
75 grams oats
2 scoops (60 grams) whey
25 grams flax seeds
12 oz. whole milk
885 cals

1 cup brown rice
3 oz. chicken
1 cup carrots
2 tbsp. natural PB
600 cals

1 cup brown rice
3 oz. chicken
1 cup cucumbers
4 grams fish oil
1 oz. cheese
1 banana
610 cals

Workout Meal
72 grams dextrose
1 scoop (30 grams) whey
390 cals

Non-workout day meal
1 scoop (30 grams) whey
1 apple
1 orange
340 cals

4 eggs
2 tbsp. natural PB
12 oz. whole milk
755 cals

Total of 3,240 on workout days, and 3,190 on non-workout days. You can easily trim this down to 3,000 cals by using skim milk instead of whole milk. Now I and most wouldn't normally post up a meal plan, it's better to formulate your own in the future and have people critique. But this is actually what I eat now, and have been making great gains on it.
 
Thank you very much for that post. I'm sure that took you a little bit of time to put together and I appreciate it.

With regards to the 4 egg meal, can that be hard boiled eggs, discarding the yolks, or are the yolks part of the calorie count?

Also, where would I buy fish oil, dextrose or oats?
 
No problem man, I hope it helps you out.

The yolks are part of the count there, but if you really don't want to eat em, you could add 200 calories of something else...I always eat em, I've heard from enough sources that the cholesterol in yolks doesn't even get absorbed by the body, so it doesn't essentially have a negative effect on cholesterol levels.

I've gotten dextrose here:

Bodybuilding.com - NOW Dextrose - Corn Sugar! On sale now!

I get the 15 pound bag, relatively cheap for how long it would last (read: a long asss time)

Fish oil could be gotten from that same site. Get some more info on fish oils, some people say that better brands are worth getting. I've always gotten cheap stuff, but do some research to see if you wanna get reputable brands or just anything.

For the oats, do you have any Wild Oats store, Whole Foods, or Fresh Market I think it is? I get mine there, but I suppose you could just get Quaker Oats somewhere...I think it is cheaper to get in bulk though...I could be crazy. :D
 
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