Okay so my weight is 170. I am a slight ecto, i can eat and eat and not put on a lot of fat. After calculating my maintenance calories and then took into my daily activity level walking around campus workouts. I get 3000 calories needed to maintain. So my goal is 3300 calories.
75g Fat
260g Protein
400g Carbs
Sample Diet
Meal 1: Shake( 1 cup milk, 1 cup pasteurized egg whites ,24g whey protein, 1 banana, 2/3 cup oats)
Meal 2: Subway Foot Long Club (Beef, turkey, ham) spinach, black olives, onion, light mayo, oil and vinegar, sweet onion sauce with Green Tea and whole grain chips
Meal 3: Post workout 2 scoops whey
Meal 4: Some lean meat with veggies maybe some pasta if behind on carbs
Meal 5: Cottage Cheese
I need to calculate the amounts that would be of each. I am going to college and get three free meal plans a day. That is why I get subway, but I can go to a buffet. "some lean meat" is because me and my buddies after gym go to a cafeteria style place on campus that accepts meal plans. They have something different each day, but always have a healthy choice of fish, beef, chicken. THe cafateria has a saled bar baked potatoes and sweet potatoes, steamed veggies, cottage cheese bananas, milk, pasta with grilled chicken slices. and then all your fried stuff like hamburgers, fries. I can make a breakfast shake and go to a buffet style cafeteria 3 times a day if that helps. and then I can prepare anything else that is needed. But I get those meals and I would like to use them if at all possible.
Just tell me what I gotta do
Supplements:
Whey Protein
Extend BCAA's
C4:Extreme
Animal Pak
Fish Oil
Vitamin D
Zinc
Green Tea
Melatonin