Advice for a real meal plan?

[Steph152]

This might be too long but I am hoping someone will assist i have been lurking for a month. Last year after my junior year (HS) i decided to stop being skinny and bulked. I started around 144 and at the end of the summer before school started i weighed around 178. I know my BF% was somewhere around 15%. Wrestling season started and the cardio was intense causing me to go down to my lowest around 148. After wrestling and my senior year i weighed around 160. Before making an account on this site I was planning to run a Test Prop. Cycle and a proper PCT, but after reading many experienced users posts i have decided to wise up and ask for advice.

Right now i am on a 5 split:
M = Chest/Bi
T = Legs
W = Back
Tr = Shoulders/tris
Sat. = Compounds

My meal plan is dumb but i try to eat every two hours. In the morning Eggs or oatmeal with whey, and a Multi. Two hours later I consume a Whey and get ready to workout. After the workout (30-40mins) I eat a canned Tuna sandwich and have a Whey/Casein shake. Three hours later Chicken Tenders (20g Protein) around 200 Cals, they come in a bag. Then at night i have my Casein/milk shake.

Its not organized i know, and any insight on how to make it better would be gladly appreciated.

[gixxerboy1]

there is a whole diet section of this board. Start there read the stickies and you can learn alot. Out together something and others will give you some advice on it. But yea your diet needs alot of work

[Steph152]

there is a whole diet section of this board. Start there read the stickies and you can learn alot. Out together something and others will give you some advice on it. But yea your diet needs alot of work

Thanks for the advice. I completely missed it. I need to sit down and really write down my intake. I'm at 11% right now and i don't know if i should either cut down to 10 or clean bulk. That is why my meal plan is so messed up.

[gixxerboy1]

Thanks for the advice. I completely missed it. I need to sit down and really write down my intake. I'm at 11% right now and i don't know if i should either cut down to 10 or clean bulk. That is why my meal plan is so messed up.

No problem.
How tall are you?

well if you want to get bigger then i would start eating for that. There is no reason to cut more at this time then.

[Steph152]

5'11"

[gixxerboy1]

i would def eat to gain weight. Your pretty thin at that height and 148. With a good diet you will put on some lbs quick.

[Steph152]

Right now I'm around 164. Before wrestling I had a decent mass but the starving to make weight took away a lot of it.

[gixxerboy1]

Right now I'm around 164. Before wrestling I had a decent mass but the starving to make weight took away a lot of it.

lol i know i wrestled from kindergarten through college

[gixxerboy1]

well what are your goals? What do you want to look like

[Steph152]

Something similar to Josef Rakich. I don't know if he obtained his physique naturally or with PHs. I don't lift for girls I lift for myself, but i would love to have his physique and build on it. Does is physique look natural to you? Hes only a year old than me. I am 19.

[gixxerboy1]

its possible natural but knowbody can say. I would start eating big then. Cause you are going to have to put on some decent muscle first then i would worry about getting that lean. I'm not saying get fat but dont worry about having a 6 pack.

[Steph152]

Yah i definitely need to do a lot more research on my meal plan. It sucks because i know give it my all in the gym every time, i also know that means nothing if your diet isn't right. Thanks for all of you advice man.

[beelong122]

I know exactly how you feel. I graduated hs at 160 but was benching 255 orm. now I'm at a lean 190. get your diet in check and keep working at it and I have no doubt you'll hit your goals. just takes some time