My Weight Gaining Plan/Diet Please review and advise

[blacktiger]

Hey members, new to the forums here, have been reading articles left right and center and have had a lot of knowledge gained from posts throughout these forums.

I am looking to bulk up and have read the stickies in determining my BMR and developed a diet plan according to these calculations and sample diet plans..

My Stats:
Age: 23
Weight: 59Kg
Height: 175cm
Training Exp: Medium ( I used to train heavily in the past, but have stopped due to other commitments . i.e getting abit lazy i guess! but back into it.. lifes too short to be small! )

My physique is well quite toned and ripped, and I know i have a great platform to build quality gains on ( will post pics in the pics section later on ).

I will post my diet plan below but there are a few things I am uncertain about my diet because aside from weight training 3 days a week, I'm also a committed rock climber and do this around 3-4 days a week, which is quite alot of strain on back/arms etc.. ( will need help to perfect my weight training sessions to revolve around this )

So what are my final goals?

I would like to ultimately weigh 80-90Kg, without the use of AAS, be bigger, ripped, healthy and fit!

So lets get down to it.. I will list the info I have made and please advise on anything you can help on cheers

Also have quite a fast metablosim (eat anything no bulk!)
BMR:

BMR = 66+(13.7x59)+(5x175)-(6.8x23)

BMR=66+(808.3)+(875)-(156.4)

BMR= 1592.9

Determine total daily calorie needs.

1592.9 X 1.55
2468.995
2469 Calories to MAINTAIN

I figured I needed to up this to gain roughly 0.5kg a week.. so heres the diet plan with stats listed in PROTEIN/CARBS/FAT/CALORIES


Meal 1 -7:30am Drive to work
Protein shake with 500ml milk
54/106.8/7.1/717.02

Meal 2 - 8:30am-9:00am @ work
40grams oatmeal w. 2/3 cup skim milk
11.3/30.9/3.7/202.1
NOTES:- maybe combine meal 1-2 into a shake? heard alot about blending oats?

Meal 3 -12:30pm
250g grilled chicken breast with 1/2cup cooked brown rice
78.8/22.2/6.37/0/462.1

Meal 4 - 3:00pm
can tuna(95g) sandwich, white bread, 1 med banana
23.6/54.4/0.39/320
NOTES:- maybe switch from white bread to wholemeal?

Meal 5 - 5:00pm-5:30pm, Pre work-out
Protein Shake with 500ml water
33.6/77.8/2.1/470.8

Workout 6:00pm-6:30pm Start

Meal 6 - 7:40pm-8:00pm ( Post Workout)
Protein shake with water & 1tablespoon flaxseed oil
33.6/77.8/15.7/591

Meal 7 -8:30pm-9:30pm
250g grilled chicken breast,2801g steamed mixed vegetables,
1 medium boiled sweet potato and 1cup cooked brown rice
92.9/109.4/8.95/866.1

Meal 8 - 10:00pm Before Bed
Nitetime shake 30g (mixture of micellar casein,
calcium caseinate and WPC with 300ml milk
35.9/18.8/1/227.05

Totals P/C/F/CAL: 363.7 /498.1/45.31/3856.17

To supplement this diet also, will be taking the following;
Creatine Mono hydrate
Mens Multi Vitamin
BCAAs tabs ( directly after training )


So there it is.. Please any advice on fine tuning this to get the best and fastest results to achieve my goal will be highly appreciated.

Thanks and look forward to the help!

Cheers
BT.

[tembe]

i always combine my whey with oats in the morning

i cook 180 grams of rolled oats in water for 2 minutes...add 30 grams optimum nutrition whey protein....handful of blueberries and spoon of honey

amazing

[blacktiger]

If I do that it leaves a big gap between meals, what would fill this?

[LBSOMEIRON]

Finally! Someone who has put some time into their diet! Props.

Look, here's a suggestion and take it for what it's worth. If you need 2,500 to maintain, you don't want to start with more than 3,000 cals. Run with 3,000, monitor your progress (mirror, not scale) and increase by 250 a week if needed.

That big of a jump will shock your body.

It's not a sprint bro....it's a marathon.

Overall, its good. If you drop all the milk, switch to wholemeal and lose the banana (no need for it at 3pm) you'll be there.


PS the shake onthe way to work is ok. Tembe is jus saying that's what he does. It's breaking the fast. Then have your oats when you get in.

[LBSOMEIRON]

Starting with postowrk, those meals are too close together. Plus the flax is nothing you want in a pw shake.

Lose the postwork shake completely and see if you can't bump that meal closer to post training 8pm?

Have your casein at 10....

[gbrice75]

Finally! Someone who has put some time into their diet! Props.

Look, here's a suggestion and take it for what it's worth. If you need 2,500 to maintain, you don't want to start with more than 3,000 cals. Run with 3,000, monitor your progress (mirror, not scale) and increase by 250 a week if needed.

That big of a jump will shock your body.

It's not a sprint bro....it's a marathon.

Overall, its good. If you drop all the milk, switch to wholemeal and lose the banana (no need for it at 3pm) you'll be there.


PS the shake onthe way to work is ok. Tembe is jus saying that's what he does. It's breaking the fast. Then have your oats when you get in.

Great advice LB!

[blacktiger]

So replace all the shakes with water instead of milk? done

What meal should i place the flaxseed oil and banana with? or should I just drop them completely from the plan?

The 2 meals after training.. mm I like a shake straight after training feel the body needs something within a 15-20min time frame directly after, and If i bump that next meal (dinner) any later I will going to bed at like 12am which isn't good for sleeping and recovery mm

[ChevyHero]

good luck blacktiger! I'm in a similar position as you as far as body type and weight goes. I hope u don't mind me mimicking your diet a little

[scotty51312]

only thing i would add is some pre workout carbs. Don't wanna be running on empty

[blacktiger]

only thing i would add is some pre workout carbs. Don't wanna be running on empty

Meal 5 - 5:00pm-5:30pm, Pre work-out
Protein Shake with 500ml water
33.6/77.8/2.1/470.8

77.8grams of carbs? how much should I increase this by?

[scotty51312]

my bad i didn't read the macro i though it was a straight protien shake. What kinda carbs are you using in that shake?

[MACHINE5150]

So replace all the shakes with water instead of milk? done

If it is Skim milk it is okay since you are on a bulking diet, but milk is not recomended if you are trying to reduce BF or get that tight look.. but if your BF is >8-9% then you wouldn't notice the difference anyways.. Mix your casiene shake with water.. no need to have those sugars right before bedtime

[LBSOMEIRON]

You do not need a PW shake.

Get a whole food meal in within the hour. I rarely use shakes.

Mix the first shake with water and I believe thats enough to lower your calories.

Lose the banana and flax completely.

[blacktiger]

good luck blacktiger! I'm in a similar position as you as far as body type and weight goes. I hope u don't mind me mimicking your diet a little

Hey Chevyhero, mimick it, hope it helps you on your journey!

[blacktiger]

my bad i didn't read the macro i though it was a straight protien shake. What kinda carbs are you using in that shake?

I'm just at work atm, will post up the break up of carbs when im back home

[blacktiger]

If it is Skim milk it is okay since you are on a bulking diet, but milk is not recomended if you are trying to reduce BF or get that tight look.. but if your BF is >8-9% then you wouldn't notice the difference anyways.. Mix your casiene shake with water.. no need to have those sugars right before bedtime

With the Casein shake, I just thought of adding some more protein into it as i was under the assumption the more the better before bed especially?

[blacktiger]

my bad i didn't read the macro i though it was a straight protien shake. What kinda carbs are you using in that shake?

Scotty, the carb break up is(what it says in nutritional information):

Per Serve (120g) in water
Carbs total - 77.8g
Carbs Sugar - 2.5g

Per Serve in 500ml Skim Milk
Carbs total - 106.8g
Carbs Sugar - 31.5g


I have actually allowed for skim milk in my diet it would seem... however tell me your thoughts