hey. a little help please

[bmwpower]

i have been reading a few posts but none seem to be like me. i am 19, i weigh 150 pounds and i am 5'8. i am looking for a diet program to follow, to get me gain weight and cut up. any info will help. regards

[mmmmma]

read the very first thread.

this is the example they give.

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

*Reminder: This is a PRIMER. It’s not mean to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.

[bmwpower]

i think that is for someone who weighs more. how i can i find something for my weight and height. thanks

[mmmmma]

To gain weight and cut up are two different things. Well I know this from your previous posts on the steroids section, you want to get bigger.

Follow a bulking diet like the one above.

Like I said go back to the thread and read it all before you keep asking these type of questions.

[Prada]

i think that is for someone who weighs more. how i can i find something for my weight and height. thanks

You just have to calculate your daily required macros based on you stats.