Originally Posted by
Sisonpyh
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
66 + ( 6.23 x 160 ) + ( 12.7 x 71 ) - ( 6.8 x 20 ) = 1828.5 x 1.55 = 2834
Age:20
Weight: 160
BF: 11% (estimation)
Height: 5'11"
Goals: Gain lean mass using a combo of the blueprint and slingshot training. Will NOT be using aas or a ph.
***All macros will be carbs, fats, protein, calories***
Meal 1:
1 cup oatmeal (54,6,10,300)
4 eggs (raw) (4,18,12,280) Too much fat here. We'll add it back later but for now, use only 1-2 whole eggs and 6-8 whites.
1 scoop whey (2,2,22,80) Not bad but save it for PWO. Everyone has whey at breakfast these days. I don't get it. Egg whites are a 100% better option here.
Total: C:60, F: 26, P: 44, Cal: 660
Meal 2:
2 pieces whole wheat bread (22,3,12,280)
2 tbsp pb (14,32,14,380) Terrible meal. No complete protein source. Poor carb source and two energy source servings. Remove the PB for now. Change the carb source and go for 40g of something less processed like more oats, sweet potato, brown rice, lentils, beans, etc. 40g. Add 6-8 oz. of lean protein. Chicken breast, turkey breast, fish, lean steak, etc.
Total: C:36 ,F:35, P:26, Cal: 660
Meal 3 (Pre workout):
8 ounces chicken (2,5,40,220)
1 serving brown rice (40,1.5,3,180) Good meal.
Total: C:42 ,F:6.5, P:43, Cal: 400
Meal 4 (Post workout): Here's where I'd use the whey I removed from your breakfast. Slam one scoop with 40g waxy maize (or another carb source) 15 minutes after you finish your last set, then eat the following meal below 45 minutes after. This is know as a PWO and PPWO feed. Fast protein to aid in recovery and then lean protein/complex carb meal to keep the nutrients coming while you're 100% anabolic.
8 ounces chicken (2,5,40,220)
1 serving brown rice (40,1.5,3,180) Good meal, instructions above for timing.
Total: C:42 ,F:6.5, P:43, Cal: 400
Meal 5:
8 ounces chicken (2,5,40,220)
1 serving brown rice (40,1.5,3,180) Good meal but remember, there's plenty of good carb sources out there. Switch it up.
Total: C:42 ,F:6.5, P:43, Cal: 400
Meal 6:
3 cups spinach: (3,0,2,20)
2 serving olive oil: (0,28,0,240) Just 1 tablespoon serving is fine here. As for the rest of the meal, WTF? It's not a meal. It's some greens in oil. Add 6-8 oz. lean protein. You're only 1 meal beyond PWO, you need a steady flow of amino acids - keep the protein coming every 2-3 hours!
Total: C:3 ,F:28, P:2, Cal: 260
Meal 7:
1 serving whey: (2,2,22,80) Use lean meat instead. 6-8 oz.
2 serving olive oil: (0,28,0,240) Again, 1 serving is fine. Add more green veggies.
Total: C:2 ,F:30, P:22, Cal: 320
Meal 8:
1 serving cottage cheese: (6,2.5,14,100) Here's where we'll add some of the fats back. Add either 2 tablespoons of natural peanut butter, other nuts, or oil to this meal and double the protein. The fats will further slow digestion and buy you as much time as possible.
Total: C:6 ,F:2.5, P:14, Cal: 100
Full Day:
Total: C:233 ,F:140, P:237, Cal: 3200
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