I've come up with a very rough idea of what I'm going to eat while starting Max-OT. I'm sure it could use some changes, though. I know I definitley have too little calories and probably too much sodium. If anyone could give me some suggestions on it, I'd appreciate it.

Breakfast:
Oatmeal (regular): 1 serving, 100 cals, 20 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 80 sodium, 19 carbs, 3 fiber, 0 sugar, 4 protein
Egg (jumbo): 2 servings, 180 cals, 100 from fat, 10 totl fat, 4 sat fat, 540 cholesterol, 160 sodium, 2 carbs, 0 fiber, 0 sugar, 16 protein (That's both servings. Not just one)
100% OJ: 1 serving, 110 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 25 sodium, 24 carbs, >1 fiber, 23 sugar, 3 protein

In-Between:
Special-K Bar: 1 serving, 90 cals, 15 from fat, 1.5 total fat, 1 sat fat, 0 cholesterol, 100 sodium, 18 carbs, >1 fiber, 9 sugar, 2 protein

Lunch:
Tuna Sandwhich: 1 serving, 290 cals, 20 from fat, 2.5 total fat, 0 sat fat, 90 cholesterol, 250 sodium, 26 carbs, 0 fiber, 6 sugar, 42 protein
Apple: 1 serving, 81 cals, 21 carbs, 4 fiber, not sure on the sugar or protein levels

In-Between:
Powerbar Protein Plus: 1 serving, 290 cals, 45 from fat, 5 total fat, 2.5 sat fat, 5 cholesterol, 220 sodium, 38 carbs, 1 fiber, 21 sugar, 24 protein

Dinner:
Boca Burger: 1 serving, 90 cals, 10 from fat, 1.5 total fat, 0 sat fat, 0 cholesterol, 440 sodium, 6 carbs, 4 fiber, 0 sugar, 13 protein
Broccoli w/ fat free cheese: 1 serving, 55 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 330 sodium, 6 carbs, 2 fiber, 2 sugar, 7 protein

In-Between:
Yoplait Light Yogurt: 1 serving, 100 cals, 0 from fat, 0 total fat, 0 sat fat, >5 cholesterol, 85 sodium, 19 carbs, 0 fiber, 14 sugar, 5 protein

Totals: 1467 cals, 210 from fat, 20.5 total fat, 7.5 sat fat, >640 cholesterol, 1690 sodium, 200 carbs, >20 fiber, 75 sugar, 116 protein

Edit: A few things I forgot... I weigh 158, I'm 6'3 and I'm looking to gain muscle, not lose weight.

Razor, from looking at you caloric & protein intake and your goal to put on muscle not lose weight, I'd suggest you up your calories and protein. Maybe with each meal supplement it with a protein shake. Three shakes a day will add about 360 calories and 66 g of protein. Even this may not be enough.

I'm 38 years old, 6'3, 258 lbs and I shoot for atleast 2000 cal/day with 200 carbs/200 protein/ and low fat. Basically the 40/40/20 plan and I'm losing weight with a lower metabolism then you, I would think.
But everybody is different. :nod:

1467 calories and you expect to put on muscle?

consume at least 2200 calories a day

aim for 250-300 carbs
200 + protein

Like I said, I'm sure that's too little. That's why I posted it here to get suggestions. Thanks for the suggestions, guys. Anyone else have any input?

in bold below

I've come up with a very rough idea of what I'm going to eat while starting Max-OT. I'm sure it could use some changes, though. I know I definitley have too little calories and probably too much sodium. If anyone could give me some suggestions on it, I'd appreciate it.

Breakfast:
Oatmeal (regular): 1 serving, 100 cals, 20 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 80 sodium, 19 carbs, 3 fiber, 0 sugar, 4 protein
Egg (jumbo): 2 servings, 180 cals, 100 from fat, 10 totl fat, 4 sat fat, 540 cholesterol, 160 sodium, 2 carbs, 0 fiber, 0 sugar, 16 protein (That's both servings. Not just one)
100% OJ: 1 serving, 110 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 25 sodium, 24 carbs, >1 fiber, 23 sugar, 3 protein

have 1/2 cup to 2/3 cup cooked oatmeal with water
drop the oj and eat 8-10 egg whites

In-Between:
Special-K Bar: 1 serving, 90 cals, 15 from fat, 1.5 total fat, 1 sat fat, 0 cholesterol, 100 sodium, 18 carbs, >1 fiber, 9 sugar, 2 protein

get rid of the bar.
have a lean chicken source with 2-3 cups green beans and a grapefruit or green apple

Lunch:
Tuna Sandwhich: 1 serving, 290 cals, 20 from fat, 2.5 total fat, 0 sat fat, 90 cholesterol, 250 sodium, 26 carbs, 0 fiber, 6 sugar, 42 protein
Apple: 1 serving, 81 cals, 21 carbs, 4 fiber, not sure on the sugar or protein levels

drop the bread and have a full can of tuna.. or a can and a half with a green apple or banana


In-Between:
Powerbar Protein Plus: 1 serving, 290 cals, 45 from fat, 5 total fat, 2.5 sat fat, 5 cholesterol, 220 sodium, 38 carbs, 1 fiber, 21 sugar, 24 protein

get rid of the bar. baked sweet patato with lean chicken

Dinner:
Boca Burger: 1 serving, 90 cals, 10 from fat, 1.5 total fat, 0 sat fat, 0 cholesterol, 440 sodium, 6 carbs, 4 fiber, 0 sugar, 13 protein
Broccoli w/ fat free cheese: 1 serving, 55 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 330 sodium, 6 carbs, 2 fiber, 2 sugar, 7 protein

6 oz chicken breast, 1 cup brown rice, have one large green pepper

In-Between:
Yoplait Light Yogurt: 1 serving, 100 cals, 0 from fat, 0 total fat, 0 sat fat, >5 cholesterol, 85 sodium, 19 carbs, 0 fiber, 14 sugar, 5 protein

have a lean chicken or tuna with a grape fruit

Totals: 1467 cals, 210 from fat, 20.5 total fat, 7.5 sat fat, >640 cholesterol, 1690 sodium, 200 carbs, >20 fiber, 75 sugar, 116 protein

Edit: A few things I forgot... I weigh 158, I'm 6'3 and I'm looking to gain muscle, not lose weight.

Alright, thanks for the additional suggestions. Anyone else have anything to add?

Alright, thanks for the additional suggestions. Anyone else have anything to add?


http://www.hussman.org/fitness/#basics

Great read and he has a nice little calculator that helps you figure out your BMR and what amount of calories you should consume to lose weight, maintain, or gain.

Thanks for the link.