[quote]jck524 wrote:
Hey, im starting back in college soon and i will then have the freedom of buying my own groceries and foods. I was wondering if anyone could give me a solid meal plan that i can use as a base of what to buy and eat.
Some other information is that im 6’ 1", 165lbs, i take cytogainer 2 times a day (54g protein 74g Carbs and 900 calories per shake), and i have a magic bullet so i make protein smoothies that include a banana, a lot of peanut butter, and milk twice a day also. If any of you could write out what i should eat for breakfast/2ndmeal/lunch/4thmeal/dinner/6thmeal to gain weight because my ultimate goal is to be 180.
Also keep in mind that i have a small amount of money roughly around 200$ a month to spend on food and i need things that i can make very fast. Thanks a lot.[/quote]
If you’re anything other than a veteran, supplements are the last thing you should worry about.
Try to get in ~0.75-1g Protein per lbs of Bodyweight per day, and there are plenty of ways to achieve that without any supplements.
eat lots of milk products like milk (duh), cheese, cottage cheese, yogurt, lowfat quark which can be pretty cheap per g of protein depending where you live
make sure your carbs come from sources which already have some protein, e.g. oatmeal
then the usual stuff like eggs, fish, chicken, turkey, meat etc…
IF you really want to spend money on supps, get a decent Multivitamin/Mineral, a decent protein (e.g. whey), and some fish oils if you’re not eating fish about 1x-2x per week
other than that, just be sure to eat some protein with every meal, get a big breakfast with some complex carbs (e.g. no sugar), try to eat every ~3 hours (frequent, small meals), try to avoid mixing carbs and fat
If you’re not gaining weight at all, eat more. simple as that.
Next thing would be to pick a good beginner program (check sticky on top of the forum) and stick to it
and try to get enough rest between lifting and you cardio (volleyball) sessions, ~6 hours would be optimal but at least 3-4