Ok so I have had some people look over some other plans I had but this is my latest up to date one. I am currently about 161bs and 5'6", and am looking to put on some pounds but not to much fat. I do not currectly know my bf% sorry. But I am not to lean I'll tell ya that rite now. Within the last 2 or 3 years I lost a total of 80lbs and this past summer another 24lbs of pure fat. God that feels good. But now its time for muscle. So how does this meal plan look for my stats? It came mostly from this site so I am sure you all recognize some of the things.
TRAINGING DAY (Mon-Fri)
Meal 1 (Breakfast)
-½ Cup oatmeal
140 cal 2.5 fat 26 carb 5 prot
-1 full egg-2 whites
128 cals 6 fat 2 carb 15 prot
-2 slices of whole wheat bread
135 cals 2 fat 25 carb 5prot
-1 TBS Fish Oil
-1 Multi Vitamin
Total= 403 cal 10.5 fat 53 carbs 25 prot
Meal 2(Homeroom)
-Protein Drink 3 scoops
175 cal 3 fat 6 carbs 30 protein
4 strawberries
15 cal 4 carbs
-15 oz water
Total= 190 cal 3 fat 10 carbs 30 prot
Meal 3(lunch in school)
-8 oz chicken (before cooked)
236 cal 5 fat 0carb 44 prot
-1 cup cooked rice
203 cals 0 fat 44 carb 10 prot
-2 cups vegetable (broccoli etc.)
Total= 439 cal 5 fat 44 carb 54 prot
Shake before gym
-Protein Drink 3 scoops
175 cal 3 fat 6 carbs 30 protein
-4 strawberries
15 cal 4 carbs
-15 oz water
*****5 grams creatine & 5 grams of glutamine******
Total= 190 cal 3 fat 10 carbs 30 prot
Meal directly after gym & Shake
-½ Cup oatmeal
140 cal 2.5 fat 26 carb 5 prot
-Protein Drink 3 scoops
175 cal 3 fat 6 carbs 30 protein
4 strawberries
15 cal 4 carbs
-15 oz water
*****5 grams creatine & 10 grams of glutamine******
Total= 330 cal 5.5 fat 36 carbs 35 prot
Meal 4
-10 oz lean meat
295 cal 6 fat 0 carb 55 prot
-2 cups vegetables
-1 cup cooked rice
203 cals 0 fat 44 carb 10 prot
-1 TBS Fish Oil
Total= 498 cal 6 fat 44 carb 65 prot
Meal 5 (training day)
-1.5 cups cooked rice
304.5 cals 0 fat 66 carb 15 prot
-1 cup vegetables
-1 can tuna
194 cal 1 fat 0 carb 43 prot
Total= 498.5 cal 1 fat 66 carb 58 prot
Total consumed= 2550 cal 34 fat 263 carbs 297 prot
Ok so thats what I have so far, should I add or remove anything? Should I be eating more food or less in some areas? Different choice of foods or suppliments?
TRAINGING DAY (Mon-Fri)
Meal 1 (Breakfast)
-½ Cup oatmeal
140 cal 2.5 fat 26 carb 5 prot
-1 full egg-2 whites
128 cals 6 fat 2 carb 15 prot
-2 slices of whole wheat bread
135 cals 2 fat 25 carb 5prot
-1 TBS Fish Oil
-1 Multi Vitamin
Total= 403 cal 10.5 fat 53 carbs 25 prot
Meal 2(Homeroom)
-Protein Drink 3 scoops
175 cal 3 fat 6 carbs 30 protein
4 strawberries
15 cal 4 carbs
-15 oz water
Total= 190 cal 3 fat 10 carbs 30 prot
Meal 3(lunch in school)
-8 oz chicken (before cooked)
236 cal 5 fat 0carb 44 prot
-1 cup cooked rice
203 cals 0 fat 44 carb 10 prot
-2 cups vegetable (broccoli etc.)
Total= 439 cal 5 fat 44 carb 54 prot
Shake before gym
-Protein Drink 3 scoops
175 cal 3 fat 6 carbs 30 protein
-4 strawberries
15 cal 4 carbs
-15 oz water
*****5 grams creatine & 5 grams of glutamine******
Total= 190 cal 3 fat 10 carbs 30 prot
Meal directly after gym & Shake
-½ Cup oatmeal
140 cal 2.5 fat 26 carb 5 prot
-Protein Drink 3 scoops
175 cal 3 fat 6 carbs 30 protein
4 strawberries
15 cal 4 carbs
-15 oz water
*****5 grams creatine & 10 grams of glutamine******
Total= 330 cal 5.5 fat 36 carbs 35 prot
Meal 4
-10 oz lean meat
295 cal 6 fat 0 carb 55 prot
-2 cups vegetables
-1 cup cooked rice
203 cals 0 fat 44 carb 10 prot
-1 TBS Fish Oil
Total= 498 cal 6 fat 44 carb 65 prot
Meal 5 (training day)
-1.5 cups cooked rice
304.5 cals 0 fat 66 carb 15 prot
-1 cup vegetables
-1 can tuna
194 cal 1 fat 0 carb 43 prot
Total= 498.5 cal 1 fat 66 carb 58 prot
Total consumed= 2550 cal 34 fat 263 carbs 297 prot
Ok so thats what I have so far, should I add or remove anything? Should I be eating more food or less in some areas? Different choice of foods or suppliments?
