bulk / add mass upto 188 lbs lean
Was 75kg under 10% bf. not trained consistently for 3 years.
5'10- 145lbs - * *15% bf
Play football once weekly (Sunday)
Not desk bound work & not as extreme as *manual labor
Work late afternoon to late evening: 12 to 8 ( flexible )
Sleep*1am to 7.30am
Can exercise in weekday morning & weekend anytime
Microwave available at work + can eat snacks while at work anytime
Lunch usually 3, 4 or 5 ( im flexible )
Slight Lower back issues
Halal food only
heres what i have calculated so far: 3500 cals = 43 p .32 c .25 f
Listed in carbs, protein, fats
*Op Nutirion 3 shakes 2 scoops; 144g P / 18g C of my above intake- creatine & multi vits
Foods I like:
Chicken peri peri, jacket potato, beans, brown bread, pasta, tuna, chappati, lamb curry, veg curries, porridge, nuts, argentinian steak, chips, pizza, chicken tikka.fruit. Yogurt. Eggs. Milk. Rice. Olive oil. Dates.
Eat out mostly:
Usually eat at Nandos, RICE, subway, dixies chicken, chunky chicken - chicken wraps. No fried chicken.
Mutant mass weight gainer
CNP vanilla pro peptides
Animal pack vits
Exercise: (4 day split)
Mon- abs+ back + tri's
Wed- legs: quads + hams + calves
Thur- shoulders + bi's
Fri-abs+ chest + tri's*
Any amendments to macros?
I'll be putting together a staple diet; I eat relatively healthy.
Recommended foods/meals/snacks if staple meal unavailable, given above macro?
Expected weight gain 25-30 lbs by jan 2013
Guidance on how to read food labels? What's healthy or not regarding labels?
Thread: Macros diet plan
08-05-2012, 07:18 AM #1
Macros diet plan
Last edited by A_D_D_I_C_T; 08-05-2012 at 11:40 AM.
08-05-2012, 09:27 AM #2
08-05-2012, 11:40 AM #3
3500 cals = P 43. C 32. F 25
*(1120 P, 1505C, 875 F)
Per day: P 280g. C 376g. F 97g
Meal 1: 6.30am (Pre w/o)
*2 weetabix with whole milk
whey 2 scoops with whole & olive oil
Meal 2: 8am (Post w/o)
Whey 2 scoops with whole milk
Meal 3: (11am before work)
1 can of tuna
1 egg yolk 4 whites*
3 slice whole wheat toast /
Meal 4: (4pm lunch)
Meal 5 (6pm):
2 scoops of ON shake with whole milk*
Meal 6: 9pm
Jacket potato with beans
Cottage cheese + peach active yogurt*
(Supp ON 3 shakes: 2 scoops; which are 144g P / 18g C each)
08-05-2012, 11:46 AM #4
08-05-2012, 12:14 PM #5
I'm currently eating below and I haven't put on weight. Now with the introduction of 4 day split and a tweaked diet I was going to start at 3500- which I can manage.
If i notice I'm gaining fat my intention is to drop cals accordingly after 3 weeks.
Meal 1:*2 weetabix with whole milk
whey 2 scoops with whole
Meal 2: I'll switch this up daily
4 eggs yolk*
3 slice whole wheat toast /
Tuna beans n cheese
Family meal: spinach, lamb, etc
You guys reckon I should start at 3k cals or less even?non existant.
08-05-2012, 12:57 PM #6
08-05-2012, 05:19 PM #7
6 meals; so I can get a regular intake of protein due to a high metabolism.
I could strip out the ON shakes; which bring iN a huge part of protein.
I feel very lethargic with above diet.non existant.
08-05-2012, 05:33 PM #8
08-05-2012, 05:40 PM #9
08-05-2012, 05:50 PM #10
08-06-2012, 12:38 AM #11
08-06-2012, 01:33 AM #12
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