I've used jodi's guide (up top in the sticky), DP and w8lifter's bulking routine with slow burning carbs, and an article by Hugo Riveria to create my daily meal plan.
This meal plan will be followed on training days, please feel free to critique it. Also, on OFF days (when I'm not training) I'll be following DP and w8lifter's bulking routine to a t, distributing the P/C/F more evently throughout the day.
6:45 am Wake up
7:25 am Meal 1 - Breakfast
9:35 am Weight Training Workout
10:35 am Meal 2 - Post Workout Shake
1:30 pm Meal 3
2:00 pm Afternoon Nap
4:00 pm Meal 4
6:30 pm Meal 5
9:15 pm Meal 6
9:45 pm Sleep
Meal Breakdowns
Beside each meal name, I will have a range (goal) for how my p/c/f intake for that meal. I may be off by a couple grams overall though. Ratios are always (P/C/F)
* Chicken Breast is just an approximate, since spices may vary. Broccoli may be replaced with other vegetables such as lettuce, carrots, and/or celery.
*Whip cream could be replaced with 1tbsp flax oil. Also, bananas would not be consumed on a daily basis, may be replaced with:
1 Medium Apple 71 calories (0.35 / 20 / 0.235)
6 Strawberries (0.6 / 8 / 0.3)
Again, any advice/criticism would be welcome. I've tried my best to keep as close as I can to my goals....
Posted by: Vieope
It is pretty good.
Posted by: Alaric
Thank you vieope, I realized that I came just under 134 calories under 3000, but sometimes I may be eating beef instead of chicken, so there is a gap for that reason. I might sneak in a 7th meal cause sometimes I'm hungry, a much smaller one, such as a patty. If not, I'm still eating more than 17x calories than my bodyweight, good enough for a bulk.
Posted by: Prince
At your age and since you're trying to gain mass/size I think I would recommend you increase your fat intake.
Posted by: Alaric
Thanks for the advice Prince, I was thinking about incorporating more flax into my diet, maybe upping my daily fat intake to about 80-95g.
Posted by: Alaric
Recalculated my totals, found out that I forgot to take into consideration one scoop of protein, that brought up my caloric intake up to 2985, don't have as much room to play around, but still some at least. Included in the main post I've added my daily
Caloric (Protein / Carbs / Fat) totals. P/C/F Ratios are in grams.
As a side note, I have yet to fully implement additional servings of flax oil, just because I haven't decided which meals I'll be adding it too, how much, and cause I haven't picked it up. I'll be starting the on routine tomorrow though.
Posted by: Premo55
I think that's a very good diet, if you handle carbs well. Personally my protein and fat intake is higher on a bulk, and carbs about half that, oriented entirely around my workout. I also eat according to Berardi principles (ie eating P+C or P+F meals)...but that's a good, balanced, solid diet that should get you somewhere. If you find yourself gaining too much fat, maybe try orienting your carbs around your workout exclusively.
Peace.
Posted by: quadzilla600
The only thing I noticed that could be wrong is your carb intake post-workout. Everything you listed is low GI. This means it is absorbed slowly and does nothing to spike insulin that you need for glucose replenishment within the muscle cell. Basically you are eating the wrong kind of carbs if you want maximum muscle growth without fat. All the other meals are cool though you could alter breakfast this way too.
Posted by: Premo55
^^ That is misguided. Much literature suggests that low GI carbs replenish glycogen in a manner that is MORE favourable to maximum muscle gain, while keeping you leaner.
Peace.
Posted by: Alaric
Thanks for the comment guys.
Quadzilla, I've read in previous posts that it using slower burning carbs will help you gain more lbm, and store less fat. That is the reason why I'm eating low GI such as brown rice and oatmeal.
I just wanted to note out that I made an error in Meal 1 (i can't edit it anymore cause its been past 1440 minutes):
Meal 1 (50 grams protein, 75 grams carbs, 9 grams fat)
1 Whole Egg - 74 calories (6.2 / 0.3 / 5) 9 Egg Whites 150 calories (32.4 / 2.4 / 0)
....
- I onlyl need to consume 9 egg whites to hit 32.4 grams of protein, this will throw off a couple off the calculations by a bit, but not much to make a difference.
Posted by: Alaric
Premo55, thank you for the comments. You beat me to it
Currently I'm taking 50% of my carbs before and after my workouts, I might try experimenting a bit in the future raising this number up to 75%, hence lowering down the carbs even more in the last two meals. However, I'm going to give this a shot for about 3-4 weeks, before I decide if I'm going to do it.
Posted by: Alaric
On a side note, do you guys think I should be upping my routine?
I'm a 17 year old with an unbelievably fast metabolism (to the point where I get hungry after 45mins-1hour). I am thinking about uping my caloric intake to 3500? Or should I shoot for 4000 right away?
