I do have a meal plan but i wouldnt exactly call it that, I still go to school so filling myself up with all the food i need is pretty difficult.
Most days of the week ill be having
Mass gainer shake + Milk ( 45.8g Protein, 56.2g Carbs, 12.8g Fat) + eggs ( 4 eggs = approx. 24g Protein) ----> breakfast
Chicken Breast ( Approx 20g protein) + 1 cup of rice ( approx 45g Carbs) -----> 11am
Tuna in a salad ( 36g Protein) + Ill have a treat, Large Chocolate milk (20g Protein, 66g Carbs, 22.2g Fats) -----> Lunch
------------------------------------------ I feel like i should be having another meal around here-------------------> 4:30pm
Steak or Chicken ( 19g or 20g Protein)+ Salad ( yum...... ahaha) + potatoes or rice ( 90g Carbs or 45g Carbs)---> Dinner
Mass gainer shake + Milk (45.8g Protein, 56.2 Carbs, 12.8g Fat) + some kind of fruit, changes everyday ------------------> Before bed
My Weight is 67kg (147lbs)
Bodyfat% i havent calculated and i dont have a way of doing it as of yet
Protein = 186g ( Give or take 10 depending on whether meat or chicken )
Carbs= 275 or 235g ( Depends on what day)
Fat= Im not sure about the fats in all of this food that i am eating, the only one that i was able to find was the fat in the milks which adds to a total of 47.8g
Thanks scott :)