Meal plan - comments?

  • Tritimium

    Posts: 261

    May 20, 2010 12:15 PM GMT
    Guys, I've been tweaking my diet over the past few months in an effort to eat well and gain muscle. I'm trying to keep it wheat and dairy-free (I have reasons for this), but it's actually very labour-intensive to prepare! I'd welcome your comments. I'm aiming to exceed 4000 cals per day.

    Meal 1 (6.30am)

    1 BCAA capsule
    2 tins sardines - 2 tins
    2 avocados
    4 Ryevita crackers
    1 Apple

    Cals: 1004
    Protein 30.7g
    Carbs: 43.8g
    Fat: 76.8g

    Shake: 500ml almond milk, 4 tablespoons peanut butter, 3 tablespoons honey, 1 banana, 30g hemp protein

    Meal 2 (9am)

    1 BCAA capsule
    Mixed Nuts 50g
    Dates 30g
    apricots 30g
    raisins 30g

    Cals: 552
    Protein: 11g
    Carbs: 54g
    Fat: 32g

    Meal 3 (11:30am)

    1 BCAA capsule
    quinoa 60g (dry)
    Chicken breast 200g
    sweet potato (cooked???) 100g
    parsnip per 80g parsnip
    broccoli 50g
    cauliflower 50g

    Cals: 714
    Protein: 71g
    Carbs: 80g
    Fat: 14g

    WORKOUT @ 2pm

    Workout drink:

    Hemp protein (@72kg b/w) 63g
    glucose (@72kg b/w) 63g

    Cals: 460
    Protein: 58g
    Carbs: 77g
    Fat: 5g

    Post-Workout drink:

    Shake: 500ml almond milk, 4 tablespoons peanut butter, 3 tablespoons honey, 1 banana, 30g hemp protein

    MEAL 4 (4pm)

    1 BCAA capsule
    bananas per banana
    Egg 5 eggs
    potato (steamed) 100g
    mushroom 50g
    onion 50g
    pepper 50g
    petit pois 50g

    Cals: 617
    Protein: 40.1
    Carbs: 51.75
    Fat: 29.35

    MEAL 5 (6pm)

    1 BCAA capsule
    Chicken breast 200g
    rice (long grain / wild) 50g (dry)
    carrots 50g
    spinach 50g
    prunes 100g

    Cals: 516.5
    Protein: 64g
    Carbs: 56g
    Fat: 6g

    MEAL 6: (8.30pm)

    Tomato soup:

    chopped tomatoes 100g
    Hemp protein 30g

    1 BCAA capsule
    2 Ryevita crackers
    40g Peanut butter
    2 kiwi fruit

    Cals: 549
    Protein: 27g
    Carbs: 33g
    Fat: 24g

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    May 22, 2010 1:34 PM GMT
  • Tritimium

    Posts: 261

    May 22, 2010 6:06 PM GMT

    But I already eat 3.5kg per week!
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    May 23, 2010 2:48 PM GMT
    why so much fat?
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    May 24, 2010 4:29 AM GMT
    That's a lot of fat. If you're trying to bulk up, focus on complex carbs and protein.
  • HankFit247

    Posts: 205

    May 24, 2010 4:38 AM GMT
    Your Protein intake @ 301.8 g is more than sufficient.

    1-1.5 grams per day per body weight/goal weight.

    Drop some carbs and fat, for a week or two see if that helps.

  • MuscleComeBac...

    Posts: 2376

    May 24, 2010 4:48 AM GMT

    First, before you talk diet, let's talk goals and objectives, and general daily activity.

    4K in calories for a guy weighing in at 170 now, is going to be awfully high unless you're EXTREMELY active every day. By that I mean both heavy resistance training and something like running for an hour or more plus a morning swim plus some cardio EVERY SINGLE DAY.

    Are you a "classic hard gainer"? If so, then the fat intake isn't a bad idea, but does need to be adjusted so that it's not quite such a huge percentage of your caloric intake and has to start including a better balance of good fats.

    Most hard gainers take an approach that is based in impatience. You gotta' embrace the practical realities of putting on quality muscle. It isn't as easy, but it isn't as hard as most writing on the subject makes it seem - and 4K in calories might not be helping you reach the goal you want.

    Your sodium intake looks very high, too.

    But before a good evaluation of diet can be made - talk a little about goals, and activity.

    Tell us more.
  • Tritimium

    Posts: 261

    May 24, 2010 11:40 AM GMT
    Thanks for your input guys - I'm gonna go think about them and get back to you! For the moment, though, I'm largely trying to use the principles given in a book called 'Scrawny to Brawny', by John Berardi and Michael Mejia.

    I'm a hard-gainer. However, up to Oct 2009 my bodyweight was a stubborn 72kg, now it's up to 79kg, which was purely through increasing calories - I wasn't doing any exercise (I couldn't at the time). I'm aiming for 87kg by August. I'm actually excited about the novelty of actually being able to gain weight!!!!

    I started weight training again at the beginning of May 2010. Here's my weekly workout schedule together with last week's weights:

    Session 1:

    Back Squat, 5x5, 85kg
    Push Press, 5x5, 45kg
    Barbell Row, 3x8, 60kg
    High Pull, 5x2, 45kg
    Dumbbell Side Raises, 2x15, 4kg each side

    Session 2:

    Deadlifts, 5x5, 90kg
    Close-grip Bench Press, 5x5, 50kg
    DB Row, 3x8, 27.5kg
    Cable Crunches, 2x15, 22.5kg
    Calf Raises, 3x15, 45kg

    Session 3:

    Front Squats, 5x2, 65kg
    Bench Press, 3x8, 55kg
    Close-Grip Pull-ups, 5x5, b/w
    PLYO Press Ups, 3x5, b/w
    Cable Pull Throughs, 2x15, 12.5kg

    Goals by 1st Aug 2010:

    1. B/W of 87kg
    2. Complete 36 principal workouts (May - end-July)

    1 rep max by 1st Aug:
    - Squat, 120kg
    - Bench Press, 80kg
    - Deadlift, 130kg
    - Push Press, 60kg