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View Full Version : Someone please help me make a meal plan! >>>Ecto



sublimerim
04-28-2007, 04:57 PM
Ok guys let me give you a little background info. Im 21 5'11-6', right now i weight it anywhere from 128-130 averaging form day to day for the past weeks or maybe up to 2 months i dont remember.

In Dec, i started lifting and I attemped and still am to eat more and eat the right stuff. I weighed 120lbs...

My workout:

Mon - Chest/Tris
Wed - Back/Bis
Fri - Legs

So i have gained almost 10ish lbs.

The thing is i gained those pounds it felt so quick no i feel like im stuck and not doing ****.

I have been taking Cytogainer throughout the entire time.

What I am looking for is a routine, or eating schedule so I can keep myself on track. I dont like seafood, even tuna. Thanks in Advance.

boyscouT
04-28-2007, 05:05 PM
boyscouT's Guide To A Better Life (http://forum.bodybuilding.com/showthread.php?t=1864731)

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=13)
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION (http://forum.bodybuilding.com/showthread.php?t=272067)
Fat Loss: Read all sticky's located in the LOSING FAT SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=16)
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=30&f=8) & take extra care when reading THIS (http://forum.bodybuilding.com/showthread.php?t=972440)
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO (http://forum.bodybuilding.com/showthread.php?t=747976)
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE (http://forum.bodybuilding.com/showthread.php?t=901853)

Figuring out your CALORIE (http://en.wikipedia.org/wiki/Calorie) requirements (2-STEP PROCESS):
Step 1: Calculate your BMR (http://www.bmi-calculator.net/bmr-calculator/) (WHAT'S BMR? CLICK HERE TO FIND OUT) (http://en.wikipedia.org/wiki/Basal_metabolic_rate)
Step 2: Multiply your BMR by the appropriate activity level modifier (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)
If <20% BF:
For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
If >20% BF:
For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!
Figuring out your MACRONUTRIENT (http://en.wikipedia.org/wiki/Macronutrient) ratios:

I recommend:
At least 1g of protein per lb of bodyweight
At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED (http://en.wikipedia.org/wiki/Polyunsaturated_fat), 30% MONOUNSATURATED (http://en.wikipedia.org/wiki/Monounsaturated_fat), & 30% SATURATED (http://en.wikipedia.org/wiki/Saturated_fat))
Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:
Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
preWO (P+C)
immediate post workout (P+C)
and bedtime (P+F)
incidental fats in preWO and postWO are fine, but added fats are at your discretion
Eat your fruits & veggies!
Drink at least 1 gallon of pure water (http://en.wikipedia.org/wiki/Water#Human_uses) a day
Food Journal: FITDAY.COM (http://www.fitday.com/)

Food Database: NUTRITIONDATA.COM (http://www.nutritiondata.com/)

FDA Guidelines For Food Labels: FDA DEFINITIONS (http://forum.bodybuilding.com/showthread.php?t=1526221)

Proteins:

Egg Whites
Chicken
Turkey
Beef
Pork
Tuna / Salmon / Seafood
Tofu
Whey protein powder
Casein protein powder
Essentially most any other source of protein
Complex Carbohydrates:

Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
Potatoes (ALL KINDS)
Rice (ALL KINDS)
Pasta (ALL KINDS)
Bread (ALL KINDS EXCEPT WHITE BREAD)
Beans (ALL KINDS)
Simple Carbohydrates:

Maltodextrin (FOR DURING/POST WORKOUT)
Dextrose (FOR DURING/POST WORKOUT)
Other Carbohydrates (FIBROUS):

Fruits
Vegetables
Fats: DO NOT FEAR FAT! (http://forum.bodybuilding.com/showthread.php?t=936089)

Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!) (http://forum.bodybuilding.com/showthread.php?t=937460)
Nuts (ALL KINDS)
Peanut/Almond butter
Avocados
Fatty Fish
Fish oil
Olive oil
Dairy:
Milk (ALL KINDS)
Cottage Cheese (LOW-FAT or FAT FREE)
Yogurt (LOW-FAT or FAT FREE)
Stay away from:
Empty calories (I.E. NON-DIET SODA)
High fructose corn syrup (http://en.wikipedia.org/wiki/High_fructose_corn_syrup) aka HFCS (CHECK INGREDIENT PANEL)
Synthetic trans fats (http://en.wikipedia.org/wiki/Trans_fat)
**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

After diet and training are in check:

SUPPLEMENT BASICS: LEARN MORE HERE (http://forum.bodybuilding.com/showthread.php?t=769390)
MULTI-VITAMIN: NOW EcoGreen (http://www.bodybuilding.com/store/now/eco.html) (FOR MEN) or ON Opti-Women (http://www.bodybuilding.com/store/opt/women.html) (FOR WOMEN)
WHEY PROTEIN: Dymatize Elite (http://www.bodybuilding.com/store/dym/elite.html) (CAFE MOCHA, CHOCOLATE MINT, BUTTER TOFFEE, OR SMOOTH BANANA)
FISH OIL: NOW Omega-3 (http://www.bodybuilding.com/store/now/om.html)
CREATINE FOR LIFTING DAYS: MORE INFO ABOUT CREATINE (http://forum.bodybuilding.com/showthread.php?t=100831)
CEE (http://www.bodybuilding.com/store/design/xceed.html) or
DCM + MCC (http://www.bodybuilding.com/store/clabs/mag.html) or DCM + CM + MCC (http://www.bodybuilding.com/store/univ/storm.html)
CREATINE FOR NON-LIFTING DAYS:
Bulk CM (http://www.bodybuilding.com/store/sd/creatine.html) or
Bulk CEE (http://www.bodybuilding.com/store/hp/ester.html)

rogan181
04-28-2007, 06:58 PM
i think what you jsut posted shoudl be a clsoed sticky on its own, that just inspired me and even though ive read all of that seperately ive never put it all together like that and been able to make my own bulking diet up, now i know what to eat to gain weight the way ive been planning on

thanks