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Pakipride123
03-30-2010, 11:09 AM
Hi, I'm trying to add lean mass while keeping fat gains at a minimum. I lift 4 times a week and do no cardio. I live a pretty lazy lifestyle. I'm planning on starting at 2100 cals/day and go up or down from there. Please critique my meal plan. Thanks!

6:00- Wake up
6:45- 1/2 cup oats, 5 egg whites, 1/2 cup berries, 1 tbsp pb, and multi
10:45- Lean chicken patty and slice of veggie cheese on ww bread
12:45- Chicken breast and veggie cheese (2) on ww bread, 1 cup spinach, and radishes
3:30- 1 oz almonds
5:30- 1/2 cup oats, 1 scoop whey, 1/2 cup berries, 1 cup milk
7:15-8:45 - Workout
9:00- 1.5 scoops whey in 1.5 cups milk, banana, and vitamin C chew
9:30- Bed

Totals: ~2100 cals, ~210g carbs, 180g protein, and 50g fats

GKMatt
03-30-2010, 11:29 AM
Hi, I'm trying to add lean mass while keeping fat gains at a minimum. I lift 4 times a week and do no cardio. I live a pretty lazy lifestyle. I'm planning on starting at 2100 cals/day and go up or down from there. Please critique my meal plan. Thanks!

6:00- Wake up
6:45- 1/2 cup oats, 5 egg whites, 1/2 cup berries, 1 tbsp pb, and multi
10:45- Lean chicken patty and slice of veggie cheese on ww bread
12:45- Chicken breast and veggie cheese (2) on ww bread, 1 cup spinach, and radishes
3:30- 1 oz almonds
5:30- 1/2 cup oats, 1 scoop whey, 1/2 cup berries, 1 cup milk
7:15-8:45 - Workout
9:00- 1.5 scoops whey in 1.5 cups milk, banana, and vitamin C chew
9:30- Bed

Totals: ~2100 cals, ~210g carbs, 180g protein, and 50g fats

i think its a pretty good start. from your age, height, weight, and workout frequency it seems like 2100 cals is mainenance for you. i would think you need about 500 more calories per day. i would get there by adding in a regular meal for dinner on top of everything else you have listed there.

Pakipride123
03-30-2010, 01:18 PM
i think its a pretty good start. from your age, height, weight, and workout frequency it seems like 2100 cals is mainenance for you. i would think you need about 500 more calories per day. i would get there by adding in a regular meal for dinner on top of everything else you have listed there.

Thx for the quick reply. Is it okay to just have the whey and fruit pwo. I have that and right afterwards, brush my teeth and go to bed. Need sleep for school the next day. Also, I've been eating around 1700 cals for a month so I'm starting at ~2100 cals. Repped!

DG0126
03-30-2010, 01:25 PM
Bro I'd through in a couple whole eggs... like 3 whites 2 whole eggs... Research has proved that the yokes are actually beneficial and the cholesterol that it does produce is actually healthy cholesterol.

In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg.

EDIT** other than that it looks good!

Pakipride123
03-30-2010, 01:29 PM
Bro I'd through in a couple whole eggs... like 3 whites 2 whole eggs... Research has proved that the yokes are actually beneficial and the cholesterol that it does produce is actually healthy cholesterol.

In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg.

EDIT** other than that it looks good!

Thx for the reply. I don't like the yolk. Threw it up when I tried it. Repped!

LamboEater
03-30-2010, 01:39 PM
Bro I'd through in a couple whole eggs... like 3 whites 2 whole eggs... Research has proved that the yokes are actually beneficial and the cholesterol that it does produce is actually healthy cholesterol.

In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg.

EDIT** other than that it looks good!

i agree, you need to throw in some whole eggs and eat way more. I think you need more like 3000 cal's a day with at least 200 grams of protein. I like the eating clean don't go crazy and eat nothing but fast food, but eat a lot! Also maybe think about training five days a week? I was in your place too and this is what I did. Keep on repin'.

GKMatt
03-30-2010, 05:34 PM
i agree, you need to throw in some whole eggs and eat way more. I think you need more like 3000 cal's a day with at least 200 grams of protein. I like the eating clean don't go crazy and eat nothing but fast food, but eat a lot! Also maybe think about training five days a week? I was in your place too and this is what I did. Keep on repin'.

keep in mind that the OP weighs 109 lbs and is 5'6" at 18 years old. 3000 cals might be a bit much for him. at the same time 2100 is probably too low. hit somewhere in the middle and see what happens. if you feel like you need more, then go up.

to the OP about your PWO... what you have there is fine. i think your 530 meal needs to be more like a real dinner type meal.

CosmoKramer1
03-30-2010, 05:35 PM
Steak is delicious by the way.

Frank87
03-30-2010, 05:36 PM
+3 on the whole eggs & yolk.