Need food substitution ideas

[brubaker79]

I've decided to hold off on doing a cycle for at least a year or so. I start a new job in a few weeks and need to have a diet that works with my job. It's an office job, so nothing physical is done. Most of the meals will have to be cold. the major problem is I hate seafood, so tuna can be ruled out. I need to get at least 230g of protein a day to keep up with my 4 day workout. I don't have access to a microwave until 12:00 so a few things are out.

at 7:00AM I will have 1 cup of granola cereal and skim milk, I will wash it down with 11oz of muscle milk, followed by whole wheat toast and peanut butter.

My 10:00AM meal is one of the meals i'll have a problem, is it too early to have cottage cheese at this time, or is this better for a late night snack?

12:00Pm - standard lunch consisting of brown rice and chicken breast (cooked in olive oil). Perhaps another muscle milk or water. Protein Bar

2:00 - Yogurt and nuts (could use substition here)

5:00 Prework out meal, granola bar and Jack3d drink

6:00 workout -7:00 15 minutes cardio/45 lifting

7:00-7:15 Mass gain drink

7:30 Dinner consisting of green beans, chicken breast or whole wheat pasta and 93% lean hamburger, chicken parm w whole what. Pretty standard

9:00 need a meal here as well. This is where I would need another food, I follow up the night with some Casein. Fish Oil.

My goal is to put on about 15lbs in 3 months, which i don't think is unrealistic, not sure how much will actually be pure muscle. I'd like to have a diet of 60% carbs/40% proteins.

Any quick meals that i can put into tupperware and can be at room temperature all day that is high in protein would be great. So any idea's are welcome.

[Windex]

I've decided to hold off on doing a cycle for at least a year or so. I start a new job in a few weeks and need to have a diet that works with my job. It's an office job, so nothing physical is done. Most of the meals will have to be cold. the major problem is I hate seafood, so tuna can be ruled out. I need to get at least 230g of protein a day to keep up with my 4 day workout. Where did you come up with this number? What are your stats, including your TDEE and LBM ? I don't have access to a microwave until 12:00 so a few things are out.

at 7:00AM I will have 1 cup of granola cereal and skim milk, I will wash it down with 11oz of muscle milk, followed by whole wheat toast and peanut butter. Drop toast and cereal, both are processed and incomplete sources of protein. Cereal is basically sugar covered carbs. Replace with oats.

My 10:00AM meal is one of the meals i'll have a problem, is it too early to have cottage cheese at this time, or is this better for a late night snack?
Cottage cheese is rich in casein, a slow digesting protein that always your body to continue to nourih itself even though your fasted (asleep). Try to add something else here instead.
12:00Pm - standard lunch consisting of brown rice and chicken breast (cooked in olive oil). Perhaps another muscle milk or water. Protein Bar Remove the protein bar, they are useful for emergencies only, but should never be part of a daily diet.

2:00 - Yogurt and nuts (could use substition here) Make sure the yogurt is low-fat, nuts are fine.

5:00 Prework out meal, granola bar and Jack3d drink You need protein in your pre-workout and granola bar is just more processed foods. I assume your done work by now so I would add in Chicken Breast or another protein source that tickles your fanc. Add complex carbs too such as a sweet potatoe, quinoa, brown rice, etc.

6:00 workout -7:00 15 minutes cardio/45 lifting 15 Minutes of cardio is Mickey Mouse, you need atleast 30, if not 45 minutes of cardio here to make your clean bulk entertain minimal fat gain.

7:00-7:15 Mass gain drink Whole foods are almost always strictly better than protein powders and shakes. .

7:30 Dinner consisting of green beans, chicken breast or whole wheat pasta and 93% lean hamburger, chicken parm w whole what. Pretty standard Cut the pasta, substitute with a different complex carbohydrate. Chicken Parmasean means cheese, which means extra fat and more processed food. Stick with the Hamburger or Chicken Breast. Green Beans are great, go crazy with em.

9:00 need a meal here as well. This is where I would need another food, I follow up the night with some Casein. Fish Oil. This is where you want your cottage cheese.

My goal is to put on about 15lbs in 3 months, which i don't think is unrealistic, not sure how much will actually be pure muscle. I'd like to have a diet of 60% carbs/40% proteins.

Any quick meals that i can put into tupperware and can be at room temperature all day that is high in protein would be great. So any idea's are welcome.

The above diet would help you put on 15 lbs of fat but not muscle. Try to spend some time to figure out the macronutrients (Protein, Carbs, Fats, Calories) of each item, along with the total of each meal, and grand total at the end of the day. Switch your processed foods to whole foods.

No clue where you got 40% Protein 60% Carbs, you definitely need essential fats to grow.

This is just a few suggestions, really would need to your stats (Age, Height, TDEE) to make more specific suggestions, and you'd have to figure out the macros of your current diet.

Finally, don't use jack3d right now, it will be a waste of money for you. You need to completely fix your diet first. No matter how much or how many supplements you take, there will be no benefit if you are not training and eating properly. I could have an intravenu pumping me with Caffeine or Epinephrene, but it won't help me lift if I don't have good form and technique, and I won't lift well and grow+become stronger if my body doesn't have the proper nutrients and a correct diet.