T Nation

Help With Meal Plan


Age: 19
Weight 78kg
Height 181cm
Deadlift: 100kg 5x5
Front Squat: 110kg 5x5
Bench Press: 80kg 5x5 (might stall at 82.5kg)
Barbell Row: 65kg 5x5
Overhead Press: 60kg 5x5

Do Muay Thai 2-3 times a week and am currently following the stronglifts 5x5 program. I want to get stronger and gain some weight.

1 cup spinach, 1 cup oats, 1 cup greek yogurt, 1 cup mixed berries, handful of cashews, 1/2 cup of milk blended into a smoothie

Breakfast Snack:
1.5 cups of greek yoghurt with mixed berries and some mixed nuts

Steak and garden salad (1 cup spinach, 1 cup carrots, some nuts and apple cider vinegar)

Lunch Snack:
2 pieces of toast with peanut butter on them 200g of canned tuna

Whatever my mum cooks, usually carbs like pasta or rice with chicken or beef.

Dinner snack:
Anything really. Usually greek yoghurt, hard boiled eggs or something like that.

Don't have the money for protein just yet. But I plan on buying some optimum nutrition gold standard whey as soon as I have the money and having it in the morning and as part of peri workout nutrition.


Eggs in the morning, more meat in your diet won't hurt