Does this meal plan seem like it would be effective?

  • LeanFit

    Posts: 26

    Oct 08, 2014 2:25 AM GMT
    Meal Food to eat

    Meal One
    "1 Whole egg
    2 Slices Pemeal Bacon
    2 Pancakes with jam or a little syrup
    1/2 Cup Blueberries"

    Meal Two
    "6oz of lean ground beef(add in salsa)
    3 Rice Cakes(regular, butter or popcorn flavour)
    **put meat onto rice cakes"

    Meal Three
    "6oz Steak
    1 Cup either White Rice or quinoa
    2 Eggs"

    Meal Four "4oz Tuna(make a tuna melt)
    3 Slices Cheese
    1 Cup Pasta
    1 Cup Veggies"

    Meal Five
    "6oz Chicken Breast/Turkey Breast
    6oz yams or potatoes
    1 Apple for dessert"

    BEFORE BED
    "Weight Gainer(1 scoop)
    2 Tbsp Natural Peanut Butter
    3 Strawberries
    10 Blueberries"

    I am a 20 year old and I am very skinny. I have the genetics to stay skinny as shown by a family pattern. I want to break free from being scrawny and get bulked and fit. This is a meal plan that was provided for me and I wanted to get some advice. I want to work towards the physique of a fitness model. Any help would be awesome.
  • vhotti26

    Posts: 287

    Oct 08, 2014 11:43 AM GMT
    The food choices are good, but in the end the determinant for weight gaining is just taking in more calories than you burn.
    So you will need to try and let the scale tell the story. Lower calories if you gain more than a half pound per week, and raise them if you don't.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 08, 2014 9:09 PM GMT
    LeanFit saidMeal Food to eat

    Meal One
    "1 Whole egg
    2 Slices Pemeal Bacon
    2 Pancakes with jam or a little syrup
    1/2 Cup Blueberries"

    Meal Two
    "6oz of lean ground beef(add in salsa)
    3 Rice Cakes(regular, butter or popcorn flavour)
    **put meat onto rice cakes"

    Meal Three
    "6oz Steak
    1 Cup either White Rice or quinoa
    2 Eggs"

    Meal Four "4oz Tuna(make a tuna melt)
    3 Slices Cheese
    1 Cup Pasta
    1 Cup Veggies"

    Meal Five
    "6oz Chicken Breast/Turkey Breast
    6oz yams or potatoes
    1 Apple for dessert"

    BEFORE BED
    "Weight Gainer(1 scoop)
    2 Tbsp Natural Peanut Butter
    3 Strawberries
    10 Blueberries"

    I am a 20 year old and I am very skinny. I have the genetics to stay skinny as shown by a family pattern. I want to break free from being scrawny and get bulked and fit. This is a meal plan that was provided for me and I wanted to get some advice. I want to work towards the physique of a fitness model. Any help would be awesome.



    No wonder why you are skinny. Sounds like you have been raised by dieting women.
    Hang out with some jocks. Imitate their behavior if you want to be built like them. Add heavy squats to your workout.

    Dinner after football practice . Half a roasted chicken( eat skin), two ears of corn with lots if butter, baked potato with butter and sour cream and chives. Plate of salad with lettuce, spinach, beets, olive oil, walnuts, cucumbers and artichoke hearts. Two glasses of milk. Pie and ice cream for desert.

    Don't it crap carbs like pasta , bread, chips, cake , cookies etc.
  • LeanFit

    Posts: 26

    Oct 08, 2014 10:26 PM GMT
    Thanks Alpha13,

    Funny that you should mention that you mention a woman's diet. This was actually made for me by a woman. She is a fitness competitor, but I think it is very different for a woman to get fit as compared to guys.

    First problem, Live in a small town, not a lot of jocks. Very few people I know even visit a gym regularly. I don't have any contacts that actually body build or simply train hard core.

    I had a personal trainer for a while, that was okay. It was an obese dude who liked to stand there and tell me what to do. He never pushed me, nor motivated me as he was quite the chubby man.

    I want to workout full time with someone who body builds. Someone who is dedicating a lot to their body.

    Thanks again, I will give that a go. Eat like a beast.
  • C_Dezi

    Posts: 134

    Oct 09, 2014 2:24 AM GMT
    just buy some damn steroids. jesus. what a whiner.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 09, 2014 7:41 AM GMT
    LeanFit saidThanks Alpha13,

    Funny that you should mention that you mention a woman's diet. This was actually made for me by a woman. She is a fitness competitor, but I think it is very different for a woman to get fit as compared to guys.

    First problem, Live in a small town, not a lot of jocks. Very few people I know even visit a gym regularly. I don't have any contacts that actually body build or simply train hard core.

    I had a personal trainer for a while, that was okay. It was an obese dude who liked to stand there and tell me what to do. He never pushed me, nor motivated me as he was quite the chubby man.

    I want to workout full time with someone who body builds. Someone who is dedicating a lot to their body.

    Thanks again, I will give that a go. Eat like a beast.


    Start with heavy squats. There are vids on this site to show you how to do them correctly. Check out the jump rope exercises as well. Both trigger growth hormone production. Think heavy weights to flex bones. Hormones are created by flexing the bone / marrow. Exercise also makes you really hungry so you will start to eat more. 10lbs per month weight gain is not unrealistic. Is there a community college in your area? They often have good weight training classes. Yeah, fat trainers are not motivating. I'm so lucky to have a jock BF to train me.

    Breakfast

    3 egg omelet with spinach, onions and avocado. Fried sliced potato side
    2 slices uncured bacon
    One banana, 1/2 cup blueberries , 2 tables peanut butter , 8 -10 ounces coconut milk of full fat milk smoothie
  • mybud

    Posts: 11836

    Oct 09, 2014 7:36 PM GMT
    Why do you feel you need a planned diet? Eat everything that looks or smells like food...Start lifting at least 4 days a week....Report back in 3 months...BAM...done.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2014 3:56 AM GMT
    Way short on calories. Weight gainer should be post workout.
  • biathlete01

    Posts: 81

    Oct 10, 2014 4:29 PM GMT
    chuckystud saidWay short on calories. Weight gainer should be post workout.



    I agree and don't worry about meats being lean.

    If you want to put on weight, drop the weight gain powder. Eat 1 cup of oatmeal (measured dry before cooking) with each meal.

    That will add 1800 more calories to your diet. You will gain weight.

    Oatmeal is filling, so you will feel very stuffed.

    Good Luck.

  • janu88

    Posts: 346

    Oct 11, 2014 8:32 AM GMT
    C_Dezi saidjust buy some damn steroids. jesus. what a whiner.


    lol, worst advice ever.
  • vhotti26

    Posts: 287

    Oct 11, 2014 1:29 PM GMT
    biathlete01 said
    If you want to put on weight, drop the weight gain powder. Eat 1 cup of oatmeal (measured dry before cooking) with each meal.

    That will add 1800 more calories to your diet. You will gain weight.



    Yea, why doesn't he just start with GOMAD. Seriously some tips here are quite disturbing. He doesn't want to become a fatty.
  • buddycat

    Posts: 1874

    Oct 12, 2014 8:03 AM GMT
    Do people do all this measuring out? I don't know how much this works out for weight gain though. I just know what works for me to lose weight and I am not that strict to measure everything out. More about what you eat when then how much.
  • vhotti26

    Posts: 287

    Oct 12, 2014 12:59 PM GMT
    buddycat saidMore about what you eat when then how much.


    Absolutely not. It is ONLY about how much of what you eat. When you eat it is irrelevant.

    You don't have to measure everything, but it really helps to do it for two weeks or so; so you can approximate the nutritional value of your food. That's extremely important if you want to gain lean body mass or lose fat without cutting too much muscle mass.
  • LeanFit

    Posts: 26

    Oct 13, 2014 2:42 AM GMT
    Thanks for all the help everyone! I have struggled with gaining weight all my life. I don't feel I need to follow a meal plan, I simply had one drawn up for me as I couldn't get the results with what I was doing.

    Another question, how do you manage to have so many meals in the day with a busy schedule? I know my friends would say it all breaks down to how much you want it, but really, I struggle with food prep time and the time to eat all the meals.
  • vhotti26

    Posts: 287

    Oct 13, 2014 9:50 AM GMT
    Eat as many meals as are convenient to you. You don't need to eat 5-6 meals per day. That is absolute crap some people like to tell for god knows what reason.
    It is absolutely and perfectly okay to eat a normal 3 or even only 2 meals per day - but realize that they have to be accordingly larger so you still take in the same amount of food. This can be challenging for some people in the beginning, and eating more frequent smaller meals eases it a bit, which is about the only valid reason to recommend doing it. But you get used to eating large meals after a few days/weeks.

    As for food preparation, you can prepare food in bulk and warm it up when you need it. There are countless videos on Youtube explaining that process. Get a bunch of tupperware containers or similar and just cook once or twice a week and prepare all the meals for the coming days.
    Put them in the microwave for a couple minutes and you are ready to eat when you want to.

    You can also obviously cook even larger amounts than for say, 2-3 days at a time. Just put anything you want to store longer than that in the freezer and put it from the freezer to the fridge a day before you want to eat it.

    Don't forget that the cavemen didn't eat 6 meals a day and got by pretty well. They ate in huge bulks and then sometimes starved for days. While they obviously weren't trying to be as jacked as possible, this shows that meal frequency is not all that important. The amount of food is. Also, the cavemen example is great to show that it's BS to say you can only digest 30-40g of protein every 3 hours. If that were true, the cavemen would have been having a pretty hard time considering they didn't hunt every day and had no means to keep meat fresh.
    The human body is much smarter than some broscientists try to make it. You can eat all your protein in 2 meals and still be fine. No problem AT ALL.
  • Kovyn

    Posts: 117

    Oct 17, 2014 2:58 AM GMT
    Ignore all of these posts, they're useless. If you want to get bigger you have to eat more, that's the bottom line. There is no "dieting" when bulking, just eat. It doesn't matter how often or what you eat as long as you get all your micro/macronutrience. Take a multivitamin, drink 4L+ water per day and eat 500-1000cal over your matainance. In other words, eat more calories than you burn off. Creatine is recommended and aminos are optional.

    That diet plan is a joke. 1 whole egg/3 rice cakes/3 strawberries/10 blueberries? ? Let me fix all your meals for you.

    4 omega eggs
    4 bacon strips
    4 large pancakes
    2 bananas
    2 glasses of whole milk

    1 large chicken breast
    3 servings of pasta
    Side of steamed veggies

    1 large chicken breast
    3 large baked potatoes
    Side of steamed veggies

    1 salmon fillet
    3 cups brown rice
    Side of steamed veggies

    Gainer shake:
    1 1/2 cup whole milk
    1 cup ground raw steel cut oats
    2 cups vanilla ice cream
    2 bananas
    1 scoop protein
    (optional: ground flaxseed, chia seed, hemp hearts, peanut/almond butter, honey/nugmeg/vanilla)

    Inbetween these meals, eat whatever you want: chips, pie, beef jerky, fruit, burgers, pizza, milkshakes...

    If you have trouble eating large meals, spread them out over the day. Personally I find 3-4 large meals easier than 5-7 medium meals.

    Oh yeah, and make sure you're following a solid workout routine. I'd recommend 5x5.
  • mybud

    Posts: 11836

    Oct 17, 2014 5:38 PM GMT
    Kovyn saidIgnore all of these posts, they're useless. If you want to get bigger you have to eat more, that's the bottom line. There is no "dieting" when bulking, just eat. It doesn't matter how often or what you eat as long as you get all your micro/macronutrience. Take a multivitamin, drink 4L+ water per day and eat 500-1000cal over your matainance. In other words, eat more calories than you burn off. Creatine is recommended and aminos are optional.

    That diet plan is a joke. 1 whole egg/3 rice cakes/3 strawberries/10 blueberries? ? Let me fix all your meals for you.

    4 omega eggs
    4 bacon strips
    4 large pancakes
    2 bananas
    2 glasses of whole milk

    1 large chicken breast
    3 servings of pasta
    Side of steamed veggies

    1 large chicken breast
    3 large baked potatoes
    Side of steamed veggies

    1 salmon fillet
    3 cups brown rice
    Side of steamed veggies

    Gainer shake:
    1 1/2 cup whole milk
    1 cup ground raw steel cut oats
    2 cups vanilla ice cream
    2 bananas
    1 scoop protein
    (optional: ground flaxseed, chia seed, hemp hearts, peanut/almond butter, honey/nugmeg/vanilla)

    Inbetween these meals, eat whatever you want: chips, pie, beef jerky, fruit, burgers, pizza, milkshakes...

    If you have trouble eating large meals, spread them out over the day. Personally I find 3-4 large meals easier than 5-7 medium meals.

    Oh yeah, and make sure you're following a solid workout routine. I'd recommend 5x5.
    Why ignore? I gave the exact advice....
  • Kovyn

    Posts: 117

    Oct 17, 2014 11:28 PM GMT
    mybud saidWhy ignore? I gave the exact advice....


    Fair enough.
  • LeanFit

    Posts: 26

    Oct 20, 2014 9:40 PM GMT
    Thank you guys, this is awesome. I will start on that meal plan to at least get myself going. The reason I am legalistic and want a routine is I live with my parents and family so there is no fridge space. I want to bulk but have to be smart about it.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 21, 2014 9:19 PM GMT
    http://images.vitaminimages.com/pp/vf/promotionuploads/gnc/pdf/DL_Muscle&Size_TrainingDietPlan_10pp_v1.pdf
  • Posted by a hidden member.
    Log in to view his profile

    Oct 22, 2014 11:07 PM GMT
    OP, I started exactly like you. Same height, same weight.

    The tersest recommendation I would give you is this: if you can't eat it, drink it. If you don't have the appetite or the time to eat the big plates of food suggested here, do know that there are many wholesome natural foods which blend easily in the mixer.

    My diet is about 70% liquid and it has been working for the last 50lbs I've gained since I started. I can't imagine how I would do the 6000-7000Kcal I eat every day if I had to actually eat & chew everything I consumed.

    PS: I eat pasta every day at lunch and I'm not getting any fatter
  • Posted by a hidden member.
    Log in to view his profile

    Oct 23, 2014 2:32 AM GMT
    LeanFit saidMeal Food to eat

    Meal One
    "1 Whole egg
    2 Slices Pemeal Bacon
    2 Pancakes with jam or a little syrup
    1/2 Cup Blueberries"

    Meal Two
    "6oz of lean ground beef(add in salsa)
    3 Rice Cakes(regular, butter or popcorn flavour)
    **put meat onto rice cakes"

    Meal Three
    "6oz Steak
    1 Cup either White Rice or quinoa
    2 Eggs"

    Meal Four "4oz Tuna(make a tuna melt)
    3 Slices Cheese
    1 Cup Pasta
    1 Cup Veggies"

    Meal Five
    "6oz Chicken Breast/Turkey Breast
    6oz yams or potatoes
    1 Apple for dessert"

    BEFORE BED
    "Weight Gainer(1 scoop)
    2 Tbsp Natural Peanut Butter
    3 Strawberries
    10 Blueberries"

    I am a 20 year old and I am very skinny. I have the genetics to stay skinny as shown by a family pattern. I want to break free from being scrawny and get bulked and fit. This is a meal plan that was provided for me and I wanted to get some advice. I want to work towards the physique of a fitness model. Any help would be awesome.
    I'd get fat as fuck if I ate that. But that's just how my body reacts to those foods. Individual results may vary.
  • LeanFit

    Posts: 26

    Oct 29, 2014 3:38 PM GMT
    Hi Bachian,

    Drinking what you would eat does not sound incredibly appetizing. Although if that is what it takes, I guess that is what I will get used to. It is nice to know that there is someone out there who has made progress that has a similar body type to me. When I look for workout plans and meal plans, there are so few for hard gainers and many for those who are trying to lose weight.

    Thanks all for the advice, Looking forward to seeing what progress can be made.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 29, 2014 10:49 PM GMT
    ^

    Dude, I certainly didn't mean you're going to put chicken and sweet potatoes in your mixer!! icon_lol.gif

    When you switch to a liquid diet, ingredients change a little.

    Blendable ingredients include: oatmeal, fruits, whey, coconut pulp...

    Best of all: a shake like this can give you over 1000Kcal of low GI that will feel like nothing in your stomach after 30min, preserving your appetite for your next meal.