What should i put as my last meal and what could i add that would give me some more cals?
stats
age 18
weight 164
height 6'3
BF about 8%
Meal 1
.5 cup raw oats (150 cal)
1 cup skim milk(100 cal 9g protein)
2 eggs (140 cals 12g protein)
1 tbs flax(119 cals)
510 cals 20g protein
Meal 2
.5 cup raw oats (150 cal)
1 med. banana (105 cal)
2 scoops muslce milk w/ 1.5 cup skim milk (500 cals 45g protein)
755 cals 45g protein
Meal 3
.5 cup raw brown rice(362 cals)
1 cup spinach (60cal 8gprotein)
3 fish oil caps (a few cals)
450 cals, 8g protein
Meal 4
medium chicken breast (360 cals 54g protein)
1 cup spinach (60cal 8gprotein)
420 cals 62g protein
Meal 5
1 oz almonds 22 nuts (170 cals 6g protein)
2 TBSP of PB (190 cals 8g protein)
2 slices of wheat bread (180 cals 6g protein)
Some jelly (50 cals or so)
590 cals 20g protein
Meal 6
1 tbs flax oil(119 cals, little bit o protein)
<FILL ME>
Posted by: Jodi
What are your goals.
Add some cottage cheese, yogurt, low fat or fat free cheeses.
More protein in meal 5. ADD protein in meal 1&3. Your diet is seriously lacking protein, are you a vegetarian?
Posted by: patricio223
im not a vegetarian, i have eegs in meal 1 and chicken in meal 4. And on protein, there is 150-160g of protein in there already. Thats a little less than 1g of protein per pound. Once I fill in meal 6 i should be right at about 1.3-1.5g of protein per pound. Goals: gaining LBM, and not really worried about fat gains. I guess in meal 3 i could drop the spinach and add some meat. Spinach so hard to eat anyways.
Posted by: Yanick
what jodi said, and after you get protein in at every meal (atleast 30g in every meal) you can increase kcals by just upping portion sizes, ie .75 cup of oatmeal etc.
Posted by: BulkMeUp
Keep your macros of your meals in a similar range. As well, keep your cals in a similar range. For your last meal, you could do 1cup cottage cheese(~30g pro)+1oz/28g walnuts instead of flax oil. If you are are an ecto some carbs would be fine in this meal as well. Once you sort out the diet plan, just increase the amounts accordingly to get more cals.
