Meal Plan Help for Bulking/Cutting??

[goatfry]

Ok..I am 6'4 and 208 pounds. I work out about 3-4 times a week using the T.O. workout plan which is listed below for anyone who wants it.

My question is about creating a meal plan for bulking and cutting at the same time. I am pretty slender but have some good muscle too, probably around 18% BF. I do not want to lose my muscle and want to lean up. I need a good meal plan w/ the right amount of calories, fats, proteins, oils, etc.

Can anyone help w/ a meal plan for my goal? I have tried doing searches, but I am overwhelmed at all of the different meal plans out there.

THANKS TO ALL REPLYS!!

(stolen from sayow of the IGN Football Boards)

"Muscle & Fitness just released their NFL issue and it has a feature article on Terrell Owen's workout regimen. He talks about how he wasn't all too quick in Chattanooga (4.6 40 speed) and then deciding to lift to start on his way to become the receiver he is now. Buddy Primm is his personal trainer, a 53 year old fitness guru who is described as "loquacious from the outset". He's responsible for TO's 6'3", 226 pound physique. See? An old dog can teach and new dog old tricks! Props to both of them for making sure TO is battle ready every year...

Ready for a real NFL workout in the gym? Here it is:
Monday: Abs/Back/Triceps
Decline Sit Up 4x20 (w/5 lbs. medicine ball)
Hanging Leg Raises 4x20
Hammer-Strength Lat Pulldown 4x13/11/9/8
One-Arm Dumbbell Row 4x7-11
Low-Back Extension 4x7-11
Cable Pressdown (Bar or Rope) 4x12
Seated Dip Machine 4x7-11
Hammer-Strength Chest Press 4x7-11


Tuesday: Abs/Chest/Biceps
Decline Oblique Crunch 4x13/11/9/8
Lying Alternating Leg Raise 4x40 seconds
Flat-Bench Dumbbell Press 4x9/8/11/11*
Incline Dumbell Press 4x12
Standing Straight-Bar Curl 4x8
Hammer Curl 4x11
Seated Dumbell Curl 4x11
*First two sets are with a neutral grip. The last two sets are with palms forward (pronated) as he pushes up.


Thursday: Abs/Quads/Shoulders
Decline Sit-Up 4x20/19/18/17
Hanging Leg Raises 4x20
Leg Press 4x12-13
Hack Squat Machine 4x7-11
Leg Extension 4x7-11*
Seated Shoulder Press 4x7
Seated Lateral Raise 4x9
Angled Lat Pulldown 4x10**
*First two sets are with toes pointed out. The last two sets are with toes pointed in.
**Shoulder-width grip, pulling bar to upper chest.


Friday: Abs/Hamstrings/Calves
Decline Oblique Crunch 4x13/11/9/8
Lying Alternating Leg Raise 4x40 seconds
Standing Leg Curl 4x7-11
Dumbbell Stiff-Legged Deadlift 4x12
Lying Leg Curl 4x7-11
Standing Calf Raise 4x13
Seated Calf Raise 4x13
TO's warmup is 7 minutes on a stationary bike prior to the workout. Wednesday, Saturday and Sunday are off days from lifting. It probably goes without saying but here it comes anyway: he's probably doing hours of aerobic and flexibility work, too. It comes with the territory..."

[mwatg]

208 pounds x 16- 18 kCal = 3328 to 3744 kCal per day. you could cycle the two as training and rest days...

rest days
3328 / 6 meals = 550 kCal per meal
3328 / 7 meals = 475 kCal per meal

training days
3744 / 6 meals = 565 kCal per meal
3744 / 7 meals = 530 kCal per meal.

to bulk up effectively try and stick to 25% fats, 35% proteins and 40% carbs.
try to stick to lean proteins, fish, turkey, chicken, egg whites, lean beef, and for carbohydrates, try to stick to complex carbs such as oats, brown rice, whole grain breads (some may disagree) and whole grain pastas (again, some may disagree). for fats, try a little MCTs, flax oils, egg yolks (1- 2) etc.

aim to take in some fast digesting protein and carbohydrates post exercise such as whey and waxy maize starch/ maltodextrin, and some micellar casien proteins before sleep if possible.

i hope this helps.

oh, and there is no need to train abs two days in a row - just treat it like any other muscle, 1- 2 per week should be enough, 48- 72 hours apart.

[goatfry]

Thanks buddy! I appreciate it!!

[goatfry]

What about if I have decided to cut instead of bulk...how much different would the ratios be as far as fats, proteins, and carbs?

[mwatg]

i would keep the fats at 25%, and just swap the protein/ carbs round - 40% protein, 35% carbs - possible dropping to 30% carbs (minimum of 1g per pound body mass). try to drop the total daily value by not much less than 100 kCal and just up the cardiovascular exercise a little, or reduce the rest periods in your lifting sessions to burn more calories. if you drop the carbs a little, i'd add in some BCAAs to help protein synthesis and reduce the catabolic effects f training. about 3g pre and post exercise should be sufficient. find some here

http://www.bodybuilding.com/store/opt/bc.html