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5-10 145lbs trying to slow bulk

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Posted by: thajeepster

heres my basic meal plan, it may change day to day, but basically the same, on non workout days I have alittle more for lunch. How does it look?
I have trouble eating much more than this (feel guilty for some reason).

Breakfast -
Oat Bran 80g ~200cals 53g carbs 14g pro 5.5g fat (cals diff due to fiber)
Egg Beaters 1 cup ~120/4/24/0
FF Cheese 1 slice ~30/2/6/0
Veggies

Mid Morning-
Homemade Protein Bar ~283/33/35/9

PWO-
1 scoop ON Whey w/Creatine ~110/3/23/1
Frozen Fruit (peaches or strawberrys)200g ~86/16/1/1

Lunch-
2 WW Tortillas ~100/22/10/4(for both) or 2 slices Ezekial Bread ~160/30/8/1
Chicken Breast 112g ~ 185/0/35/4 or 1 Can Tuna ~150/0/33/1
FF Cheese 2 slices~62/5/9/0
Salad (Mustard and Vinegar Dressing)

Afternoon-
Chicken Breast 112g ~185/0/35/4 or Fish 112g ~162/0/26/6
Brown Rice 3/4 cup ~168/34/4/2 or Baked Potato ~150/35/3/0
Veggies

Dinner-
Chicken Breast 112g ~185/0/35/4 or Fish 112g ~162/0/26/6
Brown Rice 3/4 cup ~168/34/4/2 or Oat Bran 60g ~148/40/10/4
Veggies

Before Bed-
2% Cottage Cheese 300g ~ 241/11/38/5
1 package sf jello gelatin ~40/0/6/0
PB 1 tbsp ~ 95/4/4/8

Total
From ~2139cals To ~2318 not counting vegetable cals (prob another 200 or so)


Posted by: calalily1972

Looks really good except you are missing EFA's.

I feel like a broken record


Posted by: Emma-Leigh

Agreed with Jodi - looks pretty good.

You certainly need more EFA's - add some fish oil caps (6-10g/day), walnuts, linseeds or fatty fish for these.

These will also add a few calories - which I feel you need. I doubt you will add too much mass on only 2100-2300 cals. I eat that much and I am much smaller than you.

I would add something to your post-workout meal as well - the fruit is great, but you want more than 16g of carbs. I would add 0.5 cups oats (thinly ground) and/or some skim milk (1 cup) to this meal. This will also help to increase your calories and it will put those calories in one of the most beneficial places (pre and post workout are very important meals).

Then, if you can bring yourself to it, the next place to add cals would be pre-workout.


Posted by: BigDyl

Quote:
Originally Posted by Jodi
Looks really good except you are missing EFA's.

I feel like a broken record

EFA's cause cancer.


Posted by: BigDyl

Quote:
Originally Posted by thajeepster
heres my basic meal plan, it may change day to day, but basically the same, on non workout days I have alittle more for lunch. How does it look?
I have trouble eating much more than this (feel guilty for some reason).

Breakfast -
Oat Bran 80g ~200cals 53g carbs 14g pro 5.5g fat (cals diff due to fiber)
Egg Beaters 1 cup ~120/4/24/0
FF Cheese 1 slice ~30/2/6/0
Veggies

Mid Morning-
Homemade Protein Bar ~283/33/35/9

PWO-
1 scoop ON Whey w/Creatine ~110/3/23/1
Frozen Fruit (peaches or strawberrys)200g ~86/16/1/1

Lunch-
2 WW Tortillas ~100/22/10/4(for both) or 2 slices Ezekial Bread ~160/30/8/1
Chicken Breast 112g ~ 185/0/35/4 or 1 Can Tuna ~150/0/33/1
FF Cheese 2 slices~62/5/9/0
Salad (Mustard and Vinegar Dressing)

Afternoon-
Chicken Breast 112g ~185/0/35/4 or Fish 112g ~162/0/26/6
Brown Rice 3/4 cup ~168/34/4/2 or Baked Potato ~150/35/3/0
Veggies

Dinner-
Chicken Breast 112g ~185/0/35/4 or Fish 112g ~162/0/26/6
Brown Rice 3/4 cup ~168/34/4/2 or Oat Bran 60g ~148/40/10/4
Veggies

Before Bed-
2% Cottage Cheese 300g ~ 241/11/38/5
1 package sf jello gelatin ~40/0/6/0
PB 1 tbsp ~ 95/4/4/8

Total
From ~2139cals To ~2318 not counting vegetable cals (prob another 200 or so)

I wish i could eat like that. What does that diet cost? Like 10,000 dollars in food a month?


Posted by: thajeepster

If i need efa's can i just add a tbsp or two of pb to my oats? maybe add a pb and jelly sandwich to one of these meals?


Posted by: Emma-Leigh

Quote:
Originally Posted by thajeepster
If i need efa's can i just add a tbsp or two of pb to my oats? maybe add a pb and jelly sandwich to one of these meals?
Some PB would be ok, but you want omega-3 fats - walnuts, linseeds, fatty fish or fish oil caps.


Posted by: thajeepster

how does this sound pwo?

1 scoop on whey w/ creatine
140g frozen peaches

40g oats, cooked... is this ok? or should I add the oats uncooked in my shake?


Posted by: Emma-Leigh

Quote:
Originally Posted by thajeepster
how does this sound pwo?

1 scoop on whey w/ creatine
140g frozen peaches

40g oats, cooked... is this ok? or should I add the oats uncooked in my shake?
40g of oats is good. Uncooked or cooked is also fine.

I would also consider swapping the peach to a banana.







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