Here it is critique it please and let me know, i have all the foods except i forgot to get brown rice and cottage cheese at the grocery store today, lol stupid me,
anyway, i hope to start tomorrow, please give me suggestions for my carb meal as i am in highschool and only get 30 min for lunch and and do not have access to a microwave, i know carbs are low but its because i havent bought my dextrose yet as i will tomorrow anywy here it is...
DAILY DIET PLAN
Meal 1- (Pro/Carb)(7am)-
Egg Whites (12)
Back this down to 8-10 eggwhites since you said you had trouble getting it down. Work your way up, it is kinda hard to eat a lot of solid food in the morning when you first start eating this way. If you have to , eat as much as you can and then what you dont eat, you can make up for by throwing soem protein powder, water , and dry oats into the blender and drinking it down.
Oatmeal (1 cup)
Cals- 660 Pro- 70g Fat- 6g Carb- 64g
Meal 2- (Pro/Fat)(9am)-
40 grams of whey protein
1/4 cup Almonds
I would change this to protein/carb or even pro/car/fat...don't nit pick when trying to seperate carbs and fats at your age and build. Just get the cals in. I know you said you have class so almonds is ideal, but just blend soem oats in with your protein shake in the blender, maybe even add in a tbs of olive oil (you can't taste it in your shake, and its an easy 120-150 cal more)
Cals-430 Pro-46g Fat-20g Carb-15g
Meal 3- (Pro/Carb)(12:15)-
1 large/1 small (3 small) Cans of tuna
(way too much protein here, back it down to about a 1 1/2 can-2 cansUnsure of carb here since I don’t have brown rice yet( need a quick to eat food without microwave) I was thinking 1 slice of heinerz 35 wheat bread? ( lol its all i have in my house now)
Wheat bread will due until you get brwon rice. Once you get it, jsut pre-cook it at home and bring it in a small tupple ware (sp) container, or even pre-cooked whole wheat pasta would be fine. OR you could jsut make this tuna with soem real mayo and make it a pro/fat meal and change your pre workout meal into a pro/carb since you will be at home and it may be easier to prepare the foods there.
Veggies
Cals-450 Pro-97.5 Fat-6.25g Carb-0
Meal 4- (Pro/Fat)(3:15)-
1 large (2 small)cans of chicken in can
w/1tbsp mayo with hotsauce
Cals-380 Pro-60g Fat-15g Carb-0g
Workout
Meal 5- (PWO)(5pm)-
40 grams of whey protein
100 grams dextrose(don’t have dextrose yet so not included in totals)
80-90 g of dextrose would be enough IMO at your weight.
Cals-260 Pro-40g Fat-5g Carb-10g
Meal 6- (PPWO)(Pro/Carb)(7pm)-
2 Chicken breast/lean ground beef(8 0z)
1 cup brown rice(1 cup oatmeal until i get brown rice)
Veggies
Looks great!
Cals-780 Pro-80g Fat-20g Carb-54g
Meal 7- (Pro/Fat)(9pm)-
40 grams of whey protein
1 tbsp natty peanut butter
this looks good too, or you could eat some cottage cheese with it since it has casein in it
Cals-470 Pro-48g Fat-21g Carb-17g
Totals-
Cals- 3430
That's about right, you would be fine with anything above 3000 cals
Carbs- 159g (not including dextrose or meal number 3)
Need to add more carbs, I would get up aroudn the 300 g range
Pro- 441.5g
This is tooo high, you need 300-320g of protein max. For instance, Nark I believe takes in aroudn half this amount....this is too much, no question about it, protein is good, but this much excess is not, it will jsut go to waste.
Fat- 93.25g
This is okay, but could stand to be a little lower
Total Needs-(According the the excel program in the bulking sticky)
Calories- around 3285 (3286 exact)
I think your maintenance calorie level would be closer to 2500ish cal/day. SO go at least 500 cals above this per day.
Carbs- around 330 (329 exact)
Protein- i chose to be around 450
Once again wayyyyy too high....now wonder why you can't finish your meals! If a guy your size is taking in this much protein, your gonna have trouble getting enough of the otehr two macros to fullfill your daily needs. I weigh 245lbs right now, and I take in a MAXIMUM of 400-450 g on TRAINING days
Fat- around 75(73 exact)
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Originally Posted by Always Liftin'
SO therefore since I am fmailiar with your body type, I feel like I can help you more than I could help soem other people. I am the type of person who can put on muscle, lose fat, or do whatever with MY OWN physique, but when it comes to telling other people how to get ripped or get big while keeping the BF% down, I suck at it, unless they have the same body type as me (etco or ecto-meso). Take care bud and since I helped you out, you better bust your ass and come back in a few months with new imporoved pics! Aight?
I did change my preworkout meal to pro/carb, i just eat chicken with whole wheat or tuna with whole weat, or sometimes brow rice....um the egg whites have 6grams of protein per 1/4 cup, i take in 2.5 cups (got up to 10 egg whites 
Keep it up
