Hello Guys,
Thank you for reading this thread and thanks in advance for all feedback.
I am a 29 year old guy looking to get my diet plan in shape in order to become fit and bulk up. I already eat an ultra clean diet but my muscle mass is lacking.
I am 150 lbs. with (guessing) 12% bodyfat and I usually wear 28-30 waistline pants. I can do around 20 pull-ups in a row and bench 185 ten times (used to do 205 ten times when I was a little heavier)
How tall are you? Do you have pics you can post up for us?
I have not done steroids because my diet is not in check so I would just waste my time and money and make a fool of myself. Maybe I will in the future...
Good call! =)
For now, I really need to focus on a bulking diet to gain mass.
Here is my diet plan that I constructed after doing a massive amount of reading on these forums:
Maintanence calories: 2200 est.
Bulking calories: 2650
Right off the bat, i'm willing to bet both are low. I read about your drumming - i've played in metal bands and know what you're doing there - it's extremely intense and can be considered close to cardio - regardless, it's definitely burning alot of calories. This alone requires you to up your calories. Add training, etc - I would start you at no less then 3000, you may need even more.
Meal 1 -
1/2 dry oatmeal
3 large eggs
1 scoop whey
480 calories 22 g fat 34 grams carbs and 47 grams protein
I know you're thin and don't easily store bodyfat, but with a higher calorie diet it will become easier, and we want to keep you as lean as possible. With that, this meal is too high in fat. Make it 1 cup of oats, 1 egg, 6 whites and the scoop of whey. Add berries to the oats if you'd like. Sweeten with splenda and cinnamon
Meal 2 -
Chicken breast 3 oz.
1 cup cooked string beans
2 oz swiss cheese
462 calories 27 g fat 13 g carbs and 44 grams protein
Not sure where you're getting 44g protein from. 3oz chicken breast is about 20g - 2oz of swiss cheese (crappy choice btw) isn't another 24g. Again, too much fat, hardly ANY carbs (you want to grow, right? carbs are your best friend). Drop the cheese, up the chicken to at LEAST 6oz, add 30-40g good complex carbs here - sweet potato, brown rice, quinoa, lentils, beans, oats, etc
Meal 3 - pre- workout
2 medium bananas
1 scoop whey
2 tablespoons peanut butter
574 calories 18 g fat 76 carbs 35 protein
Crappy pre workout meal bro, really. Drop the bananas and eat a good slow burning complex carb - sweet potato would be great here. I don't like whey PWO, it's pretty useless. Eat real food. shakes are supplements, not meal replacements. Real food makes you grow. 6-8oz lean protein, 50g complex carb (needed to fuel the workout), drop the PB. Don't worry, we'll get fats in later in the day
Meal 4 -post- workout
Ground beef 80/20 1/3 lb
1 cup cooked brown rice
519 calories 21 g fat 44 g carbs 35 g protein
HERE is where you have the shake! 50g whey, or a blended protein (whey, egg albumin, etc). Rice + a shake sucks, so maybe switch to 1 cup oats - I dump them right in the shake and chew em up. OR - just do the shake here with 1/2 cup oats, then have this beef meal about 45 mins later. However, make it a MUCH leaner beef - 93/7 or better
Meal 5-
10 oz egg whites
1 oz almonds
305 calories 14 g fat 9 g carbs and 36 g protein
If you wanna drop carbs here in favor of fats, fine. This is a decent meal (but no veggies in any meal except meal 2?). Feel free to add a whole egg or 2 here. You can also swap the almonds around with any other nut, nut butter, oils (don't forget your EFA fish oils)
Meal 6-
1 scoop whey
2 tablespoons peanut butter
310 calories 17 g fat 12 g carbs 32 g protein
Whey is useless before bed, it's absorbed in about 30 mins. If you must have a shake here, go with casein. Better would be full fat cottage cheese or more lean beef. In fact, I wouldn't do the beef in meal 4, i'd do it here and go with a leaner protein source in meal 4. Beef is an EXCELLENT choice before bed. Still, don't do the 80/20 - way too much saturated fat. You need some, but not that much. 93/7 will give you plenty.
Totals:
2650 calories
119 g fat - 19%
188 g carbs - 35 %
229 g protein - 43%
I'd get your fat down to 15%, carbs up to 45%, and protein down to 40%. Don't forget that i'm suggesting 3000 calories to start with though, so all macros will actually go UP except for fat
Please note I have never followed a diet plan before.
I can see that! =)
Also, I do literally about 20 hours of death metal drumming a week. The type of drumming I do is extremely intense with a lot of blast beats and double bass. Band mates call me a sweaty bastard. I must be burning a lot of calories doing this, as sweat is constantly pouring down my face for hours on end. Anyhow, I am hoping this higher caloric diet will help offset calories burned doing this.
Thanks,
MA
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Originally Posted by MorbidAngel666
