Ok guys, here is UPDATED first attempt at a diet. My goal is to gain 20-25lbs in six months before cutting down for my first show. Over the next six months, I will be on sust for 12 weeks at some point. My current bodyweight is 210 and 12%bf approximately. I'm 6'1. After reading the sticky's and articles linked therein, I have determined that I will need to take in somewhere between 4000 and 4500 calories to gain weight (two formulas in sticky's provided about a 500 caloried different result).
This is my first attempt to stick to a solid diet as I normally just eat whatever I want so I am not concerned with whether or not it is considered perfect or ideal. I want to see how I respond to a decent diet now and I will worry about eating perfectly come May when I start to prepare for the competition.
I am thinking that I may be shooting for something like 4400 calories, 400g protein, 400g carbs, and 100g fat?
Here is a sample of each meal.
Meal 1 Pro/Carb 7:00-7:30a.m.
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 70g carbs / 5g fat
Meal 2 Pro/Fat 10:00a.m.
1 can tuna
1 scoop protein w/skim milk & 1tbs fishoils
55g protein / 5g carbs / 20g fat
Meal 3 Pro/Carb 12:00-12:30p.m.
Chicken breast
1 cup Brown rice
50g protein / 70g carbs / 5g fat
Meal 4 Pro/Fat 2:00-2:30
1 can tuna, 1 Scoop Protein w/ skim milk, tbs fishoils
50g protein / 5g carbs / 20g fat
Meal 5 Pro/Carb 5:00-5:30 (pre-workout)
Grilled Chicken Sandwich
veggies
30g protein / 50g carbs /6g fat
WORKOUT 1.5 hours (4x weekly)
Meal 6 Pro/Carb PWO 7:00-7:30p.m.
60g protein, 50g dextrose, 50g maltodestrin
50g protein / 100g carb / 0g fat
Meal 7 Pro/Carb 8:30-9:00p.m.
2 Grilled Chicken Breast
Brown Rice
Veggies
Skim milk
65g protein / 100g carbs / 12g fat
Meal 8 Pro/Fat
1 scoop whey, 1 scoop casien protien w/ skim milk and 1tbls fish oil
50g protein / 4g carb / 20g fat
Totals: 4008 calories / 410g protein / 394g carb / 88g fat
Again, I'm not shooting for the perfect diet at this point, I'm just trying to get headed in the right direction. I appreciate any comments or thoughts. This diet was put together based on the two bulking stickies. For pics of me (to send to your girlfriends or whatever) check out my previous thread: http://forums.steroid.com/showthread.php?t=268917
DangerDan
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