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I am 18y.o., 6'1", 205lbs., and about 17%b.f. My goal is to pack on muscle for spring break, but with a toned definition. I have around 4 months to make the biggest gains as possible. I would genuinely appreciate it if someone could advise me on what my meals should be looking like (ex. what to eat, when to eat, carbs., calories, protein, etc.). Your expertise is appreciated. Thanks.
Check the bulking stickie out.
http://forums.steroid.com/read-here-first/113010-unoffical-how-bulk-thread-sample-diet.html
Thanks for the reply. That link helps alot.
Quote:
Originally Posted by atxrebelatx
No problem, once you have read the stickie create a sample diet and post it here and the experts here will help you tweak it.
Good luck and welcome to AR.
That's something that you would pay someone to do my man.Quote:
Originally Posted by atxrebelatx
That's a lot of work ya know.
~SC~
Yup Swole has a good plan ....u should shoot him a PM.
Nah, I'm slammed as of right now w/tons of people, so I'm not lookin' to have him contact me. I just meant that for what he is requesting it's a lot of work to do.
~SC~
Completely understood. I have the right idea of what I need to be eating. I just don't want to go the wrong route and slow down the process by doing something wrong with my diet, but thanks.
All good!Quote:
Originally Posted by atxrebelatx
Just check out the appropriate "sticky" post atop the page, and then come back here w/your set-up so we can critique it and get you set.
Peace!
~SC~
I checked out the bulking thread. Hopefully, I can put on some lean muscle with this and jump up about ten or fifteen pounds. Alright, my calorie intake that I came up with to gain weight (from the formula on the thread) is about 3,800 calories per day. This is what I came up with:
CARDIO: 30 min.
Meal 1: Pro/Carb
2 eggs scrambled, 3 slices turkey bacon, 1.5 Scoops Of Whey Protein, 1 cup oatmeal
I can't afford the egg whites so I sub'd scrambled eggs, bacon, and a little extra whey
Meal 2: Pro/Fat
1/4 lb. Lean Ground Beef, ¼ cup colby cheese, 1/2 cup green veggies
Meal 3: Pro/Carb
6 oz. Chicken Breast, 1 and a half cup Brown Rice
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, 1/2 cup Veggies
WORKOUT
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
How important is the dextrose?
Meal 6: PPWO
6oz. Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
Meal 7: Pro/Fat
6oz. lean steak, 2 Tbsp Natural Peanut Butter
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
This doesn't seem too difficult to follow, but eating the same things each day for each meal might be. What other substitutes are there for some of these things that you like to change it up with? For example, could I sub two slices of wheat bread for my brown rice to make a chicken sandwich? Also, what are the rules on condiments and how detrimental are they to the diet? FInally, I have looked at the workout threads and I realize that my workouts are bunk, so for my shall we say "semi-beginner" status, should I workout every other day doing everything, or just workout each muscle group once per week. I've seen different opinions, which is more beneficial? Your response is appreciated.