TBAB meal plan - sanity check

[kylejw]

Jordan,

Thanks for all your help to this point. This forum and your blog contain tons of helpful information.

I hope this is not a burdensome question:

I've never measured food, counted macros, or even calories for that matter. As such, I was hoping you could give this meal plan a sanity check. I tried to follow the TBAB protocol for muscle gain.

About me:

Beginner giving SS a second run [insert excuses here].

I am starting again and increasing my focus on nutrition.

Height: 77"
BW: 210#

TBAB goals:
P = 231g
C = 420g
F = 105g
3600 kCal

Training Day: (P/C/F)
workout shake 4A (29/89/5) Oats (40g, raw), Whey (1 scoop), Dextrose (6 TBSP), creatine (5g)
20 min PWO 5:30A (40/104/5) Chicken (100g, raw), White Rice (130g, raw)
2-4 hrs later 8:30A (40/104/5) Chicken (100g, raw), White Rice (130g, raw), veggies
3-5 hrs later 12:30A (40/104/19) Chicken (100g, raw), White Rice (130g, raw), Olive Oil (1T), veggies
3-5 hrs later 6:30P (36/0/30) Eggs (6), veggies
bed 9P (44/17/42) Peanut butter (5TBSP), whey (1 scoop), berries

Off Day: (P/C/F)
morning shake 5:30A (85/137/47) Eggs (6), Oats (200g, raw), Whey (1 scoop), berries, creatine (5g)
2-4 hrs later 8:30A (38/120/5) Chicken (90g, raw), White Rice (150g, raw), veggies
3-5 hrs later 12:30A (38/120/5) Chicken (90g, raw), White Rice (150g, raw), veggies
3-5 hrs later 6:30P (33/28/18) Chicken (100g, raw), White Rice (35g, raw), Olive Oil (1T), veggies
bed 9P (40/14/34) Peanut butter (4TBSP), whey (1 scoop), berries

I used the following macro profiles (once again, just for sanity):
1 large egg 6/0/5 (P/C/F)
100g oats 12.5/67.5/7.5 (Quaker Old Fashioned)
100g chicken 31/0/4
100g White Rice 7/80/0
1T olive oil 0/0/14
1T PB 4/3/8 (JIF Natural)
1 scoop whey 24/1.8/1.8 (true nutrition whey concentrate)
1T dextrose 0/10/0 (from NOW foods)
berries/veggies ~0/~0/~0 (avoid fruits/veggies w/significant macros for simplicity)

Thanks for taking the time to look at this.

[Jordan Feigenbaum]

If you're going to take the time to count macros, I'd just count them accurately. No need to avoid fruits or vegetables with significant energy, just count them. Your diet looks even less varied than mine and while I don't think there is anything intrinsically wrong with it, I tend to prefer a bit more variety in folk's diets. But at 6'7 and 210, I think you'ld be okay to to gain more weight quickly so depending on what you're eating right now, I'd aim for a pretty significant caloric surplus while trying to do LP.

[jkolt]

Your diet looks even less varied than mine

What's the Dr. GainzZz food selection looking like these days? Also, curious what your meal prep schedule looks like?

[Jordan Feigenbaum]

What's the Dr. GainzZz food selection looking like these days? Also, curious what your meal prep schedule looks like?

Meal 1- Greek yogurt + fruit + rice chex in a smoothie
Meal 2- egg white omelette and oats
Meal 3- quest bar
Meal 4- chicken breast on a salad w/ pretzels
Meal 5- Chicken/steak/fish + rice + veggies

Donuts and Ice cream PRN.

[Ozbar]

Donuts and Ice cream PRN.

Whoa! If it gets out that someone can get your body eating donuts and ice-cream prn, you are going to be in big demand on the talk show circuit. And think of the book deal.

[MattBraunstein]

I started reading your daily meal plan and thought, holy crap that's "clean". Then I saw the donuts and ice cream. I felt a lot better about what could be achieved with some "unclean" foods mixed in.

[Jordan Feigenbaum]

Whoa! If it gets out that someone can get your body eating donuts and ice-cream prn, you are going to be in big demand on the talk show circuit. And think of the book deal.

My new podcast is going to be called Donuts with the doctor™

I started reading your daily meal plan and thought, holy crap that's "clean". Then I saw the donuts and ice cream. I felt a lot better about what could be achieved with some "unclean" foods mixed in.

Nothing wrong with being flexible with the diet!

[Mr_Rogers]

My new podcast is going to be called Donuts with the doctor™

Phallic donuts?

[craze9]

Meal 1- Greek yogurt + fruit + rice chex in a smoothie
Meal 2- egg white omelette and oats
Meal 3- quest bar
Meal 4- chicken breast on a salad w/ pretzels
Meal 5- Chicken/steak/fish + rice + veggies

Donuts and Ice cream PRN.

I thought you ate bacon!

Also, does Rip know about the egg white omelette? I'm pretty sure his position is that people who care about their health eat whole eggs and drink whole milk.

[Jordan Feigenbaum]

Phallic donuts?

When the mood strikes me.

I thought you ate bacon!

Also, does Rip know about the egg white omelette? I'm pretty sure his position is that people who care about their health eat whole eggs and drink whole milk.

They don't have bacon at the hospital. I'm 100% sure that is not Rip's position on health, but he probably does think I'm a pussy for eating egg whites.