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  1. #1
    Registered User Ooskaarr's Avatar
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    Location: London, Hounslow, United Kingdom (Great Britain)
    Age: 25
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    Exclamation Diet plan for check / goal: Gain Muscle!

    Hi,

    - weight: 67kg
    - ectomorph: 20 years
    - goal: gain muscle
    - activity: very hight (working on the building, 10h per day, monday-saturday, so physical hard work)
    - training: in saturday, sunday and wednesday - I can't change it..
    + maybe one training of boxing in some of day, or after bodybuilding training


    The products consumed during the day:

    1. Meals between 06.00 - 08.00am
    - semolina, or oatmeal: 50g
    - milk 3,2%: 300g
    - dessicated coconut: 30g
    - eggs: 3
    - honey: 5g
    - peanut butter: 15g
    - 5 banana: about 420-500g
    - mixed nuts: 20g


    2. Meals consumed between 10.30am - 2,30pm and at 18 just completion eat
    - chicken breast 300g (generally smothering)
    - rice brown: 300g
    - broccioli: 330-370g
    - 2 carrots
    - olive oil extra virgine: 30ml


    3. Consumed about 21.00
    - cottage cheese: 135g
    - yogurt natural: 150g
    - 2 slices of brown bread


    Generally I've got about 3500kc per day. I think, in day-off (without training) I will reduce kcal to 3100. What Do you think about it?

    I am just thinking about Sunday, because this is only one day, when I can do cheat-day, or cheat-meal, but I have got training in Sunday, so it can be so bad idea to eat unhealthy in this day.

    Protein: 180g
    Fat: 120g
    Carbohydrates: 450g


    I would like to change the chicken breast on beef, for 2-3 days of week.

    The brown rice will be changed to pasta durum, or white rice. In each day of week will be something else from these 3 carbo products.

    The vegetables unchanged. Maybe, Need I to add?

    You can check up, how it its looks like below, in the pic.



    Thanks for helping!
    Oskar
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  2. #2
    Registered User Ooskaarr's Avatar
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    Location: London, Hounslow, United Kingdom (Great Britain)
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    Ooskaarr has a little shameless behaviour in the past. (-10) Ooskaarr has a little shameless behaviour in the past. (-10) Ooskaarr has a little shameless behaviour in the past. (-10) Ooskaarr has a little shameless behaviour in the past. (-10)
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    nothing?
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  3. #3
    100% Delirious themonkay's Avatar
    Join Date: Sep 2011
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    themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000) themonkay has much to be proud of. One of the best! (+20000)
    themonkay is offline
    u read this mmkay?
    http://forum.bodybuilding.com/showth...hp?t=156380183

    cliffs:
    u = doinitwrong
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  4. #4
    Registered User Ooskaarr's Avatar
    Join Date: Dec 2014
    Location: London, Hounslow, United Kingdom (Great Britain)
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    Ooskaarr has a little shameless behaviour in the past. (-10) Ooskaarr has a little shameless behaviour in the past. (-10) Ooskaarr has a little shameless behaviour in the past. (-10) Ooskaarr has a little shameless behaviour in the past. (-10)
    Ooskaarr is offline
    Yeah, I readed it
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