T Nation

Good Diet?

Hey All,

Here’s the meal I plan to go on. I’m 20 yo, 180 lbs, ~8-10% BF. Looking to add some size, but not really bulk. Before I get blasted for being low on the calories, I don’t want to go on an all out bulking phase. I’d rather do what Nate Dogg is doing and try to gain muscle with as little fat as possible. Basically, I want the athletic look - not the hulking powerlifter look. So without further ado, here is the diet.

MEAL PLAN

	Carbs	Fat	Protein	Calories						

Breakfast
Myoplex 1 Packet 14 3 42 280
Milk 1 Cup 13 0 9 90 Blueberries 3 tsp 5 0 0 20
MEAL 1 TOTAL 32 3 51 390
Snack
Fish Oil Caps 5 Caps 0 5 0 50
Peanuts 1/4 Cup 6 15 8 200
Protein Shake 1 Serving 3 3 21 120
MEAL 2 TOTAL 9 23 29 320

Lunch
Wheat Bread 2 Slices 32 2 8 180
Turkey Lunch Meat 3 Slices 0 0 15 60
Tuna 1 Can 0 1 36 150
Light Mayo 1 Packet 2 2 0 25
Apple 1 Piece 16 0 1 70
MEAL 3 TOTAL 50 5 60 485

Snack
Fish Oil Caps 5 Caps 0 5 0 50
Peanuts 1/4 Cup 6 15 8 200
Protein Shake 1 Serving 3 3 21 120
MEAL 4 TOTAL 9 23 29 320

Dinner
Brown Rice 1/2 Cup 66 2 8 300
Grilled Chix 2 Breasts 0 9 55 300
Veggies 10 0 0 40
MEAL 5 TOTAL 76 11 63 640

Before Bed
Cottage Cheese 3/4 Cup 6 2 21 135
Flaxseed Oil 1 Tbsp 0 14 0 120
Whey Protein 1/2 Scoop 1.5 1.5 11.5 60
Fish Oil Caps 5 Caps 0 5 0 100
MEAL 6 TOTAL 7.5 22.5 32.5 415

PWO 1 Shake 45 3 25 300

Grand Total w/o Shake: 183.5 87.5 264.5 2570

Grand Total w/ Shake: 228.5 90.5 289.5 2870

All help is welcome. Thanks fellas.

hulking powerlifter look? hahahahaha.

Haha yeah … I thought some people would laugh at that … I mean the 400+ Lb guys that lift more than I’d ever imagine

Also, I’m currently doing the ABB Hypertrophy program by CW … just started today.

I just took a quick glance, here’s my take just on food selections, drop peanuts in favor of cashews, replace the lunch meat( too processed) w/ turkey or chicken breast, lighten up on the fat before bed and try to use protein blend or whey. I didn’t notice pre or post training meals.

Guru X

Any other thoughts?