I am currently undergoing a new phase in my life. I want to make some changes in
how I look and how I feel about myself. I am 30 years old 6'0 and 160lb on a good day.
I am hoping to gain 20lb onto my frame by march of 2012. I will then head to Thailand
for some muay thai training. I am a busy guy right now, i attend college full time and
work fulltime as well. I really am pressed for time to prepare good meals. so i am posting
a very loose and not set in stone diet up for anyones opinion. I work out for an hour a day
5 days a week with a guy who is much bigger and stronger than me, He pushes me to the max
and I usually am very sore after the gym, I am wondering if anything i add can help in terms
of healing faster. Also any suggestions on pre workout and post workout dietary design would
be helpful... thanks in advance.


meal 1
8 egg whites 2 yolks
1/2 cup oatmeal (with stevia and cinnamon)
multi vitamin

Cal 430-480
pro 40-50
carb 40-45
fat 10-12


Meal 2
40 grams isolate protein
2tbsp peanut butter

cal 400
pro 40
carb 7
fat 20


meal 3
8oz grilled chicken, (turkey)
1 medium sweet potato
1oz almonds
cup broccoli uncooked

cal 575
pro 45
carb 30
fat 20

meal 4

same as meal 1 with extra tbsp of pb

cal 500
pro 45
carb 40
fat 18


same as meal 2

cal 400
pro 40
carb 7
fat 20


6 oz lean beef steak

cal 450
pro 40
carb 0
fat 10

total 2785-2900ish cal
protein 240-275
carb 120-150
fat 98-130