Is this a good diet plan to gain weight whilst staying lean

6:00am

25 grams Whey Protein

50 grams Red Grapes

7:00am

50-80 grams porridge oats or cornmeal

2 boiled eggs

10:00am

50-100 grams Cashew Nuts

30 grams Protein Whey

1:00pm

200 grams of whole wheat pasta

One tin of Tuna (in brine)

Small salad

3:00pm

Bagel Chicken Grilled Sandwich (with Mayonnaise)

PRE WORKOUT

Apple and Protein Whey 30 grams (mixed with water)

POST WORKOUT

50 grams Whey Protein (mixed with water)

Yogurt

8:00pm

250 gram Chicken Breast

120 gram brown rice

150 grams mixed vegetables

Extra Virgin Olive Oil


10:00pm

40 grams Porridge with diced apples

1 nectarine.



It would work out to be approx 200+ grams of protein.

2,000 Calories approx

Of course between these meals I'd be drinking water!!!

you are not consuming enough protein mate!

I don't have time to crunch all the numbers right now so I will just comment on the other aspect I noticed is that your consumption of calories is light as well. Unless you are doing a severe cut, you are something like 1,000 calories or so below TDEE. You will not grow muscle with this nutrition plan, and peeking at your profile, you are not that big either.

I'm going to suggest increase everything you eat by an additional 50% just to break even. Not liking the bagel sandwhich or all the pasta either due to all the processing this food has to go through just to hit your mouth.

Needs more work mate. Time to do a rethink

Good luck!
---Roman

I'm heading out the door to go to work, but I took a few moments to crunch the numbers for you. Assuming a moderate activity level, your TDEE is about 3000cals/day. To gain weight, add 500 cals/day to come up with a caloric target of about 3,500 cals/day. Using a 40/40/20 macro split, you will need to consume about 350 grams of protein per day. Compared to your 2,000 cal/day original target, you would NEVER gain with that plan. And I'm thinking your original plan had you in a protein deficit (catabolism) which would actually make you shrivel instead of grow.

Let me know if any questions. I'll try to respond in about 12 hours after work.

---Roman


Attachment 152265

Quote:

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Originally Posted by Times Roman

I'm heading out the door to go to work, but I took a few moments to crunch the numbers for you. Assuming a moderate activity level, your TDEE is about 3000cals/day. To gain weight, add 500 cals/day to come up with a caloric target of about 3,500 cals/day. Using a 40/40/20 macro split, you will need to consume about 350 grams of protein per day. Compared to your 2,000 cal/day original target, you would NEVER gain with that plan. And I'm thinking your original plan had you in a protein deficit (catabolism) which would actually make you shrivel instead of grow.

Let me know if any questions. I'll try to respond in about 12 hours after work.

---Roman


Attachment 152265

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Okay I have another one.

6am

2 whole eggs. (scrambled)
6 egg whites.
1 whole English muffin.
2 TBSP Peanut butter.
Spread of Cottage Cheese

7am

50-80 grams Porridge or Cornmeal.

10am

350ml semi skimmed milk.
1 scoop Protein Whey. (30 grams)
1 Banana.

1pm

150 grams minced beef.
100 grams green beans.
10 grams kidney beans.
1 medium/large sweet potato.
Small mixed salad.

3pm

2 slices of whole wheat bread.
1 tin of Tuna. (in brine or water)
With mayonnaise.

Pre-Workout

1 scoop Whey Protein (mixed in water) 30 grams.
1 Apple.

Post-Workout

2 scoops of Whey Protein (mixed in water) 60 grams.
1 toasted bagel

8:30pm

225 gram chicken breast.
100 grams whole wheat pasta.
100-200 grams of broccoli and cauliflower.
Drizzled in extra virgin olive oil.

10pm

1 scoop of Whey Protein (30 grams) 300ml semi skimmed milk.
25 grams Brazilian Nuts.
Yogurt.


How is that?

This works out to be 300+ grams Protein.
3000+ Calories.
300+ Carbs.
80g+ fat.

Through a day at work these eating times are realistic.

By the way with this MASS diet, because I am the kind of person that very image orientated when it comes to my abdominals. Will this diet give a smooth look? Because my body would be going through some SERIOUS digestion!

6am

2 whole eggs. (scrambled)
6 egg whites.
1 whole English muffin.
2 TBSP Peanut butter.
Spread of Cottage Cheese
Big Bowl of Old Fashioned Oatmeal

7am

50-80 grams Porridge or Cornmeal.

10am

350ml semi skimmed milk.
1 scoop Protein Whey. (30 grams)
1 Banana.
8 oz chicken breast, baked or grilled, with a cup of rice and a fibrous vegetable
1pm

150 grams minced beef.
100 grams green beans.
10 grams kidney beans.
1 medium/large sweet potato.
Small mixed salad.

3pm

2 slices of whole wheat bread.
2 tins of Tuna. (in brine or water)
With mayonnaise.

Pre-Workout

1 scoop Whey Protein (mixed in water) 30 grams.
1 Apple.

Post-Workout

2 scoops of Whey Protein (mixed in water) 60 grams.NO
1 toasted bagel NO

8 oz chicken breast, baked or grilled
1 cup brown rice
spinach salad

8:30pm

225 gram chicken breast.
100 grams whole wheat pasta.
100-200 grams of broccoli and cauliflower.
Drizzled in extra virgin olive oil.

10pm

1 scoop of Whey Protein (30 grams) 300ml semi skimmed milk.
25 grams Brazilian Nuts.
Yogurt.

Quote:

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How is that?

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What's with all the whey protein? Drink a protein shake while you are lifting weights. The rest of the time, eat meals. A chicken breast and brown rice and spinach or asparagus or broccoli makes for a good meal.

^ I finally overcame the protein powder temptation by switching over to liquid egg whites. one 16oz box has about 50 grams of protein, and each gram of protein runs you about 3 cents a gram. when I make a blender meal, the liquid egg whites is what I use to liquefy the rest of the food. Water doesn't go in there any more. My problems with gas has went away (almost entirely) and it helps me lean up as it contains zero fat. Basically pure protein. And it burns slow too, somewhere between 4 and six hours.

Quote:

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Originally Posted by oldnsedentary

6am

2 whole eggs. (scrambled)
6 egg whites.
1 whole English muffin.
2 TBSP Peanut butter.
Spread of Cottage Cheese
Big Bowl of Old Fashioned Oatmeal

7am

50-80 grams Porridge or Cornmeal.

10am

350ml semi skimmed milk.
1 scoop Protein Whey. (30 grams)
1 Banana.
8 oz chicken breast, baked or grilled, with a cup of rice and a fibrous vegetable
1pm

150 grams minced beef.
100 grams green beans.
10 grams kidney beans.
1 medium/large sweet potato.
Small mixed salad.

3pm

2 slices of whole wheat bread.
2 tins of Tuna. (in brine or water)
With mayonnaise.

Pre-Workout

1 scoop Whey Protein (mixed in water) 30 grams.
1 Apple.

Post-Workout

2 scoops of Whey Protein (mixed in water) 60 grams.NO
1 toasted bagel NO

8 oz chicken breast, baked or grilled
1 cup brown rice
spinach salad

8:30pm

225 gram chicken breast.
100 grams whole wheat pasta.
100-200 grams of broccoli and cauliflower.
Drizzled in extra virgin olive oil.

10pm

1 scoop of Whey Protein (30 grams) 300ml semi skimmed milk.
25 grams Brazilian Nuts.
Yogurt.


What's with all the whey protein? Drink a protein shake while you are lifting weights. The rest of the time, eat meals. A chicken breast and brown rice and spinach or asparagus or broccoli makes for a good meal.

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The Protein Shakes just for extra Protein intake. Especially pre and post workout.

Of course they say EAT your protein rather than DRINK it.

Of course in the diet with your additions and substitutions things can be mixed.

Quote:

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Originally Posted by Times Roman

^ I finally overcame the protein powder temptation by switching over to liquid egg whites. one 16oz box has about 50 grams of protein, and each gram of protein runs you about 3 cents a gram. when I make a blender meal, the liquid egg whites is what I use to liquefy the rest of the food. Water doesn't go in there any more. My problems with gas has went away (almost entirely) and it helps me lean up as it contains zero fat. Basically pure protein. And it burns slow too, somewhere between 4 and six hours.

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Ah that is interesting using the liquid egg whites in the protein shake blender!

But I am excited to start this diet. I will start it properly come September.

This diet shouldn't just go straight through my body, I expect my body to absorb the nutrients fully.

Thanks :)