My eating plan.

  • ShagonTheHate

    Posts: 135

    May 14, 2009 5:24 AM GMT
    Hi guys, hope you're all doing fine. I'm 19, 5'8'', 147 lbs, very low body fat (ectomorph probably). I've been going to the gym for 2 months now and eating pretty much as much as I thought I needed, but no weight gains at all, only more fat loss. So, it's time for a meal plan. I sat down yesterday and calculated how much calories I eat in an average day and it came to about 2100-2200 (shock, thought it was more). I also noticed that I loose about a kg of fat every month. So, for starters, I thought of eating 2600 every day, using the zig-zag method (2300, 2650, 2500, 2900, 2200, 2800, 2550). That's a lot of food for me, but I think I should experience 1 kg gains a month (that's ok for me, I'm not in a hurry...). I'd like to gain 5 lbs in about 4-5 months. I'd of course add another 50-100 kcal in three weeks and so on.

    So, here's the average 2600 meal plan for me:

    7:00 medium apple, 1 whole grain biscuit, tea
    8:00 protein shake (200ml milk 1,5%, 100ml water, 50g bananna, 100g frozen fruit, 100g cottage cheese) or 2 eggs and some veggies
    10:00 120g cereals with 200ml 1,5% (no sugars added, 50% dry fruits, comes to about 470 kcal)
    12:45 300g apples/oranges, 1 yogurt
    15:15 100g pasta, 100g tuna, salad
    (17-18:30 workout)
    18:30 PW shake (370 kcal, whey powder, bananna, sugar)
    20:00 65g rice, 150g chicken, salad
    22:00 shake (universal nutrition, 200ml skim milk, 50g bananna)

    So, that would be my starting point, and in about three weeks I'd add another 100kcal. Having calculated and calculated, it should be about 100-150kcal gain each day. I workout 3 times a week for an hour and a half, no cardio, but do walk a lot and work my abs and legs at home on off days (nothing serious). Should I eat even more from the start, or is this a good starting point?
  • Posted by a hidden member.
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    May 15, 2009 10:03 PM GMT
    Can I ask, why aren't you eating the sort of carbohydrates that would help you to put on weight? Like bread? Potatoes?
  • Posted by a hidden member.
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    May 15, 2009 11:47 PM GMT
    Because people have been brainwashed into thinking that carbs are bad for you.
  • UFJocknerd

    Posts: 392

    May 17, 2009 5:15 AM GMT
    Eat WAY more. Replace those 3 shakes with real food, too.

    That doesn't look like 2600 calories to me.