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.