new meal plan, any advice is welcome [Forum Archive]

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new meal plan, any advice is welcome

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Posted by: Makavelli

i need some advice, i am 21, 6ft, and 160lbs, low bodyfat. i would like to put on a nice amount of size over the winter. i work out 5 times a week , and i'm very focused on getting bigger for next summer.

here is the diet i came up with. i should also mention that i drink about 12 or more glasses of water a day. and i also eat other various fruits during the day.

MEAL 1 (7:30am)
- 4 egg whites (1 whole) scrambled
- 2 pieces of whole wheat toast.
- Juice
- Multivitamin

Protein - 25.86g
Calories – 413.32

MEAL 2 (9:30am)
- Bowl of oatmeal
- Protein drink

Protein – 48.05g
Calories – 325.32

MEAL 3 (11:30am)
- 1 chicken breast
- 1 cup of brown rice
- Broccoli
- Green peas
- Carrots

Protein – 20.82g
Calories – 558.88

MEAL 4 (2pm) snack
- celery with cheese
- Protein drink

Protein – 49g
Calories – 377.13

MEAL 5(4:30pm)
- 2 chicken breasts
- brown rice
- veggies
- cup of green tea

Protein – 37.08
Calories – 693.26

MEAL 6 (7:30pm)
- Bowl of multigrain cheerios
- Protein drink
- Glutamine Peptide supplement (on work out days)

Protein - 49g
Calories – 350

Totals
Protein – 229.81g
Calories - 2717.91

Posted by: Vieope

Put some whey protein at your breakfast. Your plan looks very good. Start with that and increase your calories, 2700 is not enough. Do not forget EFAs.
Be careful when you say "any advice is welcome". Specially here.

Posted by: DeadBolt

Looks decent bro.

Maybe on meal on up the protein and 86 the WW and juice, add some good ol' fashion oats in there. Try to keep suagrs to a minimum, no need for excess fat to be gained...try crystal light or something like that.

I have no idea about those cheerios but I'm sure theres some un-needed processed crap in there you don't need, maybe try some cottage cheese for a casien protein with some carbs if you want or add some fats to slow the protein absorbtion down.

Wheres all the EFA's??? And do as Vieope said keep upping the cals little by little.

Posted by: Makavelli

thanks for the help guys.

for EFA's i do take 2 teaspoons of Flax Seed Oil everyday

what should my calorie intake be at?

for the cheerios i was thinking of eating another bowl of oatmeal there, but is 2 bowls in 1 day to much?.

also what is this crystal light you speak of, i have never heard of it, can you get it at any store? or is it not available in Canada?

Posted by: DeadBolt

Quote:

Originally Posted by Makavelli

thanks for the help guys.

for EFA's i do take 2 teaspoons of Flax Seed Oil everyday

what should my calorie intake be at?

for the cheerios i was thinking of eating another bowl of oatmeal there, but is 2 bowls in 1 day to much?.

also what is this crystal light you speak of, i have never heard of it, can you get it at any store? or is it not available in Canada?

Judge the calories by the gains, keep them where they are for now if you are gaining but once they stop add more cals.

You can have oatmeal at every meal if you wish theres no rule that you can only have it once or twice. If I'm in a bind I sometimes eat oatmeal ALL day long, maybe a lil tuff on the gut at first but you get use to it.

Crystal light is a sugar free juice type thing, its pretty good and has almost nothing in it. You can pick it up at almost any supermarket.

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