Hi guys -
First to give a brief intro abt myself ....
Age:23, Ht:5-6, Wt: 148 lbs, BF%: 15%,
BMR: 1700 (Got this measured at the gym ... they said this is how many calories my body wud need if it was at rest).
And also I have a sedentary job. Sit at my desk for abt 8hrs a day. So not much activity there. I've been working out regularly for the past year and a half, and now I've realized after all these yrs abt the importance of nutrition to gain lean mass.
My goal is to put on abt 10-15lbs of muscle (at least for now :-) ..... and then after that cut down my body fat.
Below I've posted the diet plan I've come up with for the bulking phase. If you guys can please look at it and comment, it would greatly help
9AM - 1 whole egg + 3 egg whites
- 1 Packet oatmeal
- 1 Banana
11AM - 2 scoops weight gainer(305 cal - 168c,108p,17.5f)
- 8 Oz Orange Juice
- 10 Almonds + small pack of carrots
1PM - 2 Slices Whole wheat bread
- 1 small chicken breast
- 1 Tbsp Mayo, Onions, Tomatoes
- 1 Cup cantaloupe
4:15PM - 1/2 Plate pasta + 1 Tbsp olive oil + Pasta Sauce
- 1/2 Chicken breast
- 1 Banana
6:30PM - Workout
7:45PM - 3 scoops weight gainer(458cal -252c,162p,26.5f)
- 12Oz orange juice
8:45PM - 1 cup rice
- 1/2 chicken breast
- Some veggies
10:30PM - 10 almonds (late night snack
Total ~ 3047 calories
Carbs ~ 1711 cal (56%)
Prot ~ 856 cal (28%)
Fat ~ 550 cal (18%)
Also I plan to include a couple of multivitamins. Can you please suggest what the best time to take them wud be (pre/post workout).
My workout schedule currently include 4 days of weight training for abt 1hr.
Is it advisable to do low intensity cardio (2 days for abt 30min - on NON weight training days) right now so that I can also reduce my body fat, or is it going to hinder with my muscle gain???
Any advice would be greatly appreciated.
Thanks in advance....