So I went home for dad’s birthday and mom told me I looked “skinny”, I was about 165 at 9% BF. I’ve decided I’d like to bulk up to 200 and then diet back down to say 185 or 190. I’m at 177.1 as of yesterday, but I want to make sure I’m not killing myself in the process.
I’ve tried to strike a balance between clean foods (milk, cheese, chicken, vegetables) and dirty (weight gainer, lasagna, etc.) BTW I know about the starbucks in the morning being total shite. I’ll be looking to change it to oatmeal and a protein shake soon.
Let me know what you guys think:
Meal 1 (BREAKFAST)
Starbuck’s Reduced Fat Turkey Sandwich: 320cal, 41c, 7f, 20p
Starbuck’s Grande White Chocolate Mocha With Whipped Cream: 310cal, 34c, 10f, 15p
MEAL 1 TOTALS: 630cal, 75carb, 17fat, 35protein
Meal 2 (SNACK)
Cytosport Cytogainer Vanilla Shake, 4 scoops: 580cal, 79c, 5f, 54pro
Publix Whole Milk, 3 cups: 450cal, 36c, 24f, 24p
MEAL 2 TOTALS: 1030cals, 115cabs, 29fat, 78protein
Meal 3 (LUNCH)
Stouffer’s Five Cheese Lasagna (Individual), 1 package: 340cal, 41c, 11f, 19p
Publix Whole Milk, 1 cup: 150cal, 12c, 8f, 8p
Jif Extra Chunky Peanut Butter, 2 tablespoons: 190cal, 7c, 16f, 7p
MEAL 3 TOTALS: 680cal, 60carbs, 35fat, 34protein
Meal 4 (POSTWORKOUT)
Cytosport Cytogainer Vanilla Shake, 2 scoops: 300cal, 24c, 16f, 16pro
Publix Whole Milk, 3 cups: 290cal, 40c, 3f, 27p
Cheddar Cheese, 4oz: 228cal, 1c, 19f, 14p
MEAL 4 TOTALS: 818cal, 65carbs, 38f, 57protein
Meal 5 (DINNER)
2 Chicken Breasts: 260cal, 0c, 3f, 58p
Vegetables w/ 2Tbspn Olive Oil: 244cal, 0c, 28f, 0p
MEAL 5 TOTALS: 501cal, 0carbs, 31fat, 58protein
Meal 6 (PRE-BED SHAKE)
1 scoop ON Hydrowhey: 140cal, 2c, 1f, 30p
Publix Whole Milk, 1 cup: 150cal, 12c, 8f, 8p
MEAL 6 TOTALS: 290cals, 14carbs, 9fat, 38protein
DAILY TOTALS:
3,952 Calories | 329g Carbs | 159g Fat | 300g Protein
Using Chris Shugart’s formula of (BW x 16) x 20% my desired intake is in the neigborhood of 3,400cals. I’ve upped it by 500 to compensate for workout volume and intensity and adjust it accordingly.
Thanks all for your input.