T Nation

Help With Meal Plan


#1

I'm trying to put on 10-15 lbs of overall muscle. I'm 19 and I currently weigh 133 Lbs (3.3% BF) at 5'6. Believe it or not, I'm actually pretty muscular already and I'm not that small for my height, but I could definitely use the weight. Here is my current meal plan, please tell me what you guys think.

Breakfast, 6 AM:
omelette-
handful of spinach
1 egg
1/2 cup egg whites
1 slice monterey jack
oatmeal-
1 cup oats (dry), nuked in water
1 tbsp ground flax seed
1 tbsp honey
1/4 cup raisins
1 cup green tea (w/ stevia)

During and Post-Workout, 7:30 AM - 9:30 AM
2 scoops Biotest Surge

Lunch, 11 AM
4 oz turkey breast
1 tsp extra-virgin olive oil
1 cup cooked, brown rice
1 cup green veggies

apple

Mid-Day Snack, 3 PM
oatmeal shake-
1 cup oats (dry), nuked in water
1 tbsp ground flax seed
1/2 oz almonds
1/4 cup berries
1 scoop vanilla whey

banana

Dinner, 6 PM
4 oz salmon fillet
1 cup cooked, whole-wheat pasta
1 cup green veggies

apple

Primetime Snack, 8:30 PM
smoothie-
4 oz chopped frozen banana
1 cup skim milk
1/4 cup berries
1 scoop vanilla whey
1 tbsp ground flax seed
1/2 oz almonds

Late Night Snack, 11 PM
1 cup cottage cheese, no salt
1 tbsp ground flax seed
1/2 oz almonds
1/4 cup berries

The totals come out to about 3650 calores, 500g carbs, 250g protein, and 80g fat. Please let me know what you think and feel free to make any suggestions.


#2

I notice youre eating carbs and fats at the same time. Dr Berardi, one of the main nutrition types on this site suggests only eating carbs and protein together and carbs and fat together. Check out his articles, although youre young and have low bf to start with so it probably wont make much difference to you.


#3

And maybe swap some almonds for walnuts


#4

Dude, just EAT. ALOT. OFTEN. That's it. You're probably an Ecto or an Ecto-Meso, so you probably won't put on fat no matter what you eat. Read Dr. Berardi's mass gain plan when he was younger. I think he said he filled a gallon jug with water and 6 scoops of protein every day for between meals. He also made himself eat a whole bag of bagles with peanut butter every day with the protein in between regular meals. He mentions it in the recent 20 Pounds of Hollywood Muscle article. Check it out.


#5

1 egg for breakfast? Make it 6.

Plus, I did some simple calculations and I dont see how you're getting 3650 cals from that.

4oz salmon? That means a peice the size of my cell phone. I'm pretty sure you're able to fit alot more than that in your stomach even if it it with pasta or rice or veggies or whatever you put it with.

Costco is your friend, buy everything in bulk. And previously mentioned: JB's eating habits as a skinny kid. I highly suggest following that. Even if you dont have the money to buy all the protein powder, bagels and natty PB would cost about 5 bucks a day.

I find it hard to beleive that you're at 3.3% bf, but for arguments sake, i'll even give you 2%. Which means with a BF naturally that low, you can gain alot of weight and have most of it be muscle and very little fat. Eat everything, you're bulking, it doesnt ALL have to be clean.

Good luck.


#6

He's also having 1/2 c egg whites with that too, just wanted to note.


#7

First of all, I want to say my BF is not naturally that low. I'm not even an ectomorph. My BF just started to drop after I started eating more clean (which I prefer doing) and once I started anaerobic conditioning for Jeet Kune Do. Also, I feel comfortable w/ this BF (I'm highly active and I still have plenty of energy).

On the comment about the meat portion, I'm already getting 250g protein a day. That's about 2X my bodyweight in pounds and there's no evidence that anymore than that could be beneficial. on regards to not getting 3650 cals, here's my meal plan w/ every macronutrient listed and tallied up:

CAL/ CARB/ PRO/ FAT
Breakfast, 6 AM
handful of spinach
1 egg
70 0 6 4
1/2 cup egg whites
60 0 13 0
1 slice monterey jack
80 1 8 5
1 cup oats (dry), nuked in water
300 54 10 6
1 tbsp ground flax seed
30 2 1.5 2.25
1 tbsp honey
60 17 0 0
1/4 cup raisins
130 33 0 0
1 cup green tea (w/ stevia)
0 0 0 0
During and Post-Workout, 7:30 AM - 9:30 AM
2 scoops Biotest Surge
350 49 25 1.5
Lunch, 11 AM
4 oz turkey breast
110 0 28 1
1 tsp extra-virgin olive oil
40 0 0 4.666
1 cup cooked, brown rice
220 50 5 2
1 cup green veggies
30 5 2 0
apple
150 40 1 0.5
Mid-Day Snack, 3 PM
1 cup oats (dry), nuked in water
300 54 10 6
1 tbsp ground flax seed
30 2 1.5 2.25
1/2 oz almonds
80 3 3 7
1/4 cup berries
27 7 0 0
1 scoop whey
120 3 24 1
1 banana
150 40 2 0.5
Dinner, 6 PM
4 oz salmon fillet
220 0 25 12
1 cup cooked, whole-wheat pasta
200 42 7 1.5
1 cup green veggies
30 5 2 0
apple
150 40 1 0.5
Primetime Snack, 8:30 PM
4 oz chopped frozen banana
100 20 1 0
1 cup skim milk
90 13 8 0
1/4 cup berries
27 7 0 0
1 scoop whey
120 3 24 1
1 tbsp ground flax seed
30 2 1.5 2.25
1/2 oz almonds
80 3 3 7
Late Night Snack, 11 PM
1 cup cottage cheese, no salt
180 8 32 2
1 tbsp ground flax seed
30 2 1.5 2.25
1/2 oz almonds
80 3 3 7
1/4 cup berries
27 7 0 0

3674 508 249 79.166


#8

[quote]Jo Jo the Loner wrote:
I'm trying to put on 10-15 lbs

Eat CAKE and mix 2 cups of sugar with you Protein shake. JK

3% BF!!!! Damn, thats equivalent to french school girl. Youre meal looks pretty good, but the guy that posted P+F \ P+C is right. Youre at a great start, with such a low BF%, you have a VERY good chance at getting real real lean with out have to lose fat first.

Get a costco card and save money on all the food you should be stacking in. Search for MASS Eating or something like that!!!

Good Luck