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Bodybuilding nutrition, Does anyone have a list?

I have been weight training seriously for about 2 years now, but has I never really stable power. I eat the right things at the right time but it is still evolving. There is no consistency in what I eat. If someone who trains has a list of every food they get each week in the store and how meals are distributed (in grams etc..) Basically, I'm looking to pinch a diet plan! I am looking for about 3500 CALs per day I weigh 182 pounds. I am a builder and lean mass. Cheers.

There is no absolute rule. If you eat a typical Western diet, you get enough protein, do not go crazy with protein shakes. Carbohydrates are most important. Get a decent amount of protein and Some fats, like flax. If you're not seeing gains in 3500, then to 200-300 calories per day for a month. If still no earnings then it 4000 and repeat if necessary. There is also a lot of rubbish talked about splitting your calories into 7-8 meals. As long as you have three meals a day everything will be fine. Oh, and train hard, obviously.

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