My sample diet (bulking). Please critique it if you think it could be better, I am always tinkering and always open to new suggestions. I find this is manageable with a full-time job. The times are just estimates, things like meetings can throw the times off and things come up of course.
6 am - Protein shake with flax oil, granola bar, multi-vitamin
930 am - Apple, bagel, 4 eggs
1130 am - Some pineapple
Noon - Run, bike or skip
1 pm - Chicken breast, rice, mixed green salad
330 pm - Spinach salad, banana
5 pm - Oatmeal
530 pm - Workout
7 pm (immediately after workout) - Protein shake
830 pm - Steak or chicken breast, rice, mixed green salad
1030pm - Protein shake with flax oil, banana
I have a coffee or two week days and otherwise I drink water constantly.
About 3000 to 3300 calories, protein:fat:carbs = 42:15:43 so not quite where I want it to be.
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