Thread: Mass Meal Plan

Originally Posted by thedaperdan

trying to find a good mass building meal plan...6 meals a day kind of thing or any equivalent...162 trying to break through to 170 need all the help i can get

Gram to 1 1/2 gram per bodypound..coming from macro nutients ..also micro nutients (protein/fillers etc) . you might not need to eat 'say six meals a day'--but make sure and get to that protein bench mark. Carbs --if you want mass--should be slow burning carbs. Lot's of water and natural fats and your set!!!

ok great...any idea where i can find a good model meal plan for an ectomorph(which i am) and weather a high/low glycemic diet is better for mass? i heard a high glycemic diet is better but my sources were iffy...

what does your current diet look like ? do you measure your foods ?

I dont have an exact measurement of my foods however i do get a rough estimate just by looking at the nutritional facts...Heres what my diet looks like right now

meal #1- protein smoothie(1%milk, whey, whole grains, fiber, greek yogurt, mixed
berries or peanut or almond butter)
1 Chicken breast or 2 eggs
meal #2- (pre workout meal) Bowl of oatmeal with cranberries, almonds and/or
cashews topped with a little maple syrup (i also take a scoop of MP
Assault before i head to the gym)
meal #3- (post workout) protein shake and peanut butter and jelly sandwich (dont
really have that big of an appetite after the gym)
meal #4- Whatever my parents make for dinner...always very good health wise
meal #5- Protein shake before bed

Take multivitamin/multimineral twice a day(morning and night)
Amino Acids
BCAAS and glutamine already mixed in whey
24oz of water consistently thoughout the day
Only thing i would think i need to improve on is my calorie intake
let me know what you think

How tall are you? At 162lbs your maintenance cal's should be around 2430 so add 500 to that, to bulk. I would go even higher tho to around 4000 cal's a day.

5'11...just downloaded myfitnesspal app to help me keep track of my calories. they suggested 3020 per day but i might just up it to 4000 just for a little extra boost