Hey guys, just thought I'd post up a day in my sample diet life. I didn't have time right now to go figure out the macros but here's a rough idea.

I'm 6' 170 lbs

meals spaced about 2 1/2 hours apart roughly

Meal 1:

1 cup oatmeal
scoop of raw almond butter
little honey
20 blueberries


6 oz whole milk
6 oz egg whites
30 grams whey protein

Intra/post-workout drink:
40 grams hydrolized whey protein
100 grams maltodextrin
10 grams glutamine
5 grams creatine
I sip this during workout, and then pound the other half immediately after

Meal 2 (1 hour post workout):
8 oz. grilled chicken breast
sweet potato
black beans

Meal 3:
8 oz. grilled chicken breast
sweet potato
1/2 avocado

Meal 4:
grilled salmon 7 oz.
wild rice pilaf
olive oil on salad

Meal 5:
30 grams whey
5 oz egg whites
2 whole eggs
6 oz. whole milk

1 Fiber bar: 21 grams carbs, 12 grams fiber, 3 grams sugar
(seems like a good idea to keep the old bowels regular)

Meal 6:
12 oz. strip steak
asparagus or broccoli
1/2 avocado
glass of red wine

sometimes I do some casein and whole milk before bed depending on how long after meal 6 I hit the hey.

I've done this out on fitday.com and its usually like 4500 cals, 40/30/30 p/f/c ratio

I drop carbs on the last meal or two to reduce fat storage

Any feedback anyone has would be helpful!

I've gained about 12 lbs in the last 3 months eating like this, and I can still see my abs, so it seems to be working. But there's always room to improve!