3 meals a day.......help

[cashrolling]

Hi guys, well Im not new to bodybuilding, and I've been at it for about 14 years, so I know all about eating 7-8 good meals a day. But at this moment in time for many reasons I simply dont have the will and time to get so organized, so my question to u is: what and how much should I eat in my 3 solid food meals of the day?I will also have 3 shakes in between my meals, so any idea on them as well? My goal is to keep eating around 4000-4500 kcal., mostly carbs, at least 400gr of protein and small amount of fats.Thanks for any input. As for the type of foods I was thinking to stick to basics like: eggs, milk, pasta or rice, beef, chicken and fish, and veggies with 2 of the 3 meals......

 

[cashrolling]

I want to start this from tomorrow, i need some inspiration and ideas.......

 

[Matsuo Munefusa]

eat bigger meals

 

[buselmo]

start off with 700 cals in a meal...
if it feels fine, no bloating, don't feel stuffed... do that for a week.
the week after go 800 per meal...

and so on until you reach a caloric amount where you feel stuffed, bloated, and lethargic... that means you're eating too much in one meal...

usually a lot of people can handle anywhere between 700-1000... more than 1000 and you start getting digestion problems and that's when shit hits the fan

 

[Userat204]

You could also add a cup of oats and fruit to 2 of your shakes. I do this in the morning pre breakfast and before bed. Blend the oats add 2 scoops protien, fruit, ice, blend again and you are good. High protien, carbs and mine is 700 cals. Just an idea.

 

[flexingtonsteele]

its not rocket science bro.

breakfast: eggs or a steak and grits or oatmeal or toast/have a piece of fruit.

lunch: meat and rice or potatoes or pasta.

dinner same as lunch or have a salad instead of the carbs.

there u go! good luck.