Could you give me an idea of what your daily meal plan looked like to reach set calories/macro intake?
Gonna do this for serious mass gains (4-5k instead of 2k, high carbs instead of very low)
When I started this cycle I was getting anywhere from 5000-5500 cals per day. This put me at 1000-1500 over maintenance ed. Needless to say I tapered back after the 1st 2 weeks because I didn't want to become a blob during my bulk. 4500 ended up being my high end target for workout days. As for what my meal plan looked like it wasn't too flashy. I guess the best way is to show you a days meals and supplementation.
Breakfast: 100g carbs WW cereal (usually grapenuts because it only takes 1 cup to get 96g carbs and 400 cals)
34g protein 6 links turkey or chicken sausage 320 cals
17g fat 1 tbsp adams all natural peanut butter with am PH dose(easy 200 cals)
Pre-WO: 50g carbs 1 serving of Karbolyn (another easy 200 cals)
35g protein whey protein shake with 1% milk
Post-WO: 50g carbs 1 serving of Karbolyn ( I drink this at the gym immediately after wo or during cardio)
85g carbs and 60g protein 650 cals ON Pro Complex Gainer( I love this shit! low sugar and tastes great. I HIGHLY RECOMMEND!!!)
Lunch: 76g protein 10z london broil steak
54g carbs 7g protein 1 cup cooked hinode brown rice
14g fat 1/2 avocado
11g carbs 3g protein 1 cup steamed broccoli
Snack: 14g protein 1/2 lowfat cottage cheese
30g fat 2oz raw almonds
14g fat 1 tbsp olive oil with ph dose
Snack#2 34g carbs 31g protein 1 can albacore tuna sandwich on WW bread
if I am at work I will sometimes drink another gainer shake instead
Dinner: 54g protein 8oz chicken breast
54g carbs 7g protein 1 cup brown rice
9g carbs 3g protein 1 cup sugar snap peas
14g fat 1/2 avocado
Snack#3 6g carbs 7g protein 1 serving greek yogurt
30g fat 2oz raw almonds
14g fat 1 tbsp olive oil with ph dose
At bedtime: 32g protein casein protein shake with 1% milk
middle of the night: 30g protein RTD shake kept bedside
I am not too sure what everything above adds up to but it is just an outline of a standard pattern I have. I adjust amounts that I eat as the day goes on because the plain truth is my appetite fluctuates daily.
I basically eat either lean steak, chicken breast, trimmed pork loin chops, tuna, salmon, tilapia, lean ground turkey etc. for protein.
I love brown rice so I eat it all the time with braggs amino acids on it. Lately I have been doing a 50-50 mixture of brown rice and quinoa. I just make enough for 4 days at a time and its ready to go. Sweet potatoes are good too but I rarely eat them.
I find myself just grazing throughout the entire day. I will sometimes just take a tbsp of peanut butter 3-4 times randomly throughout the day. I cook with olive oil every chance I get as well.
I didnt list any fruit but I eat apples, oranges and bananas daily as well
I have found my sweet spot on calories to be 4500-5000 while on cycle. This works for me at 235lbs.
Its a bitch to track your intake and the only way to do it is to take the time to add it all up daily. Once you have done so though you have records that you can look back at indefinitely.
I have rambled on long enough..... I hope this helps.