Hi everyone, if anyone could help me with my daily food plan I would really appreciate it. I’m getting ready to start the “MAG-10 Plan For Success” and after reading Massive Eating, Growth Surge Project and other related articles I think I’m experiencing information overload.
My goal is to add about 20-30 pounds of muscle and gradually reduce my body fat to 10%. I’m 33 and currently 5’ 11", 200 lbs, and around 23% body fat (although if you looked at my face you couldn’t tell - it’s mostly on my gut and thighs). My plan is to do a 2 week MAG-10 cycle followed by a 2 week Tribex/M cycle and repeat 2 more times (12 week total). I’ve already ordered 12 weeks of supplements. I work every morning from 5am to 9am, so I’m going to workout in the morning around 10am.
Here’s where I need help please:
- Determining daily AND per meal P/C/F/Cal requirements. I followed the formula in “The Growth Surge Project - Part 2” and came up with 5500 cal per day. In “Massive Eating - Part 2” JB suggests a diet of 50%P, 35%F, 15%C for people with poor insulin sensitivity. I’m not sure if I’m insulin insensitive, but as I said I’m 23% bf mostly on gut and thighs and I’ve done great on low carb diets in the past (lost 40 lbs in 10 weeks). However, the 15%C seems low for daily requirements to gain mass.
Also, if I’m eating about 2g P per lb bodyweight = 400g per day. But if I follow the 50% guideline, 50% of 5500 cal = 2750. Someone told me 1g P = 4 cal, so if need 2750 cal from P = 687g P per day (2750/4)??? What about C & F? How much for the day? How much per meal?
- I split my meals as follows:
7a meal 1> P+C (egg whites & oatmeal)
10a meal 2> P+C during work out (.5 svg surge)
11:30a meal 3> P+C immediately after workout (mrp with .5 svg surge)
12:30p meal 4> P+C (chicken breast & rice/potatoes)
3:30p meal 5> P+F (canned tuna w/ olive oil and 1.5 T fish oil)
6p meal 6> P+F (for this example let just say again tuna w/ olive oil and 1.5 T fish oil)
8p meal 7> P+F (tuna w/ olive oil and 1.5 T fish oil)
10p meal 8> P+F (shake made of chocolate protein powder, low fat cottage cheese, natural peanut butter and flax oil)
Totals: 475g P, 236 C, 155 F, 3900 cal (55%, 27%, 18%), 6g fish oil, 2 TBSP flax oil. I’m also taking other supps as suggested like multi-vitamins, ZMA, glutamine, and creatine.
Do you think I should switch meal 1 from P+C to P+F? Is it better to have a P+C or P+F meal before working out?
Do you think I should include a mrp w/ surge post workout in meal 3 (i read this somewhere)?
I’m 1600 short (5500-3900) on cal. Where/how do I make this up?
Thanks for the help.