I am completely new to body building, and I am going to the gym for the first time today. I am 20 yrs old, very skinny, standing at 5"9, and weighing 125lbs. Though I am able to pull of being skinny--in fact some girls tell me it suits me most--I want to have a healthier, fuller look, higher energy levels, and the confidence to take my shirt off at the beach..
My goal is to gain about 25lbs, and after i reach my desired weight I will just go on to do strength training. Here is what I am looking to achieve: [http://a3.vox.com/6a00d10a7681148bfa00f48cfbe69b0001-500pi
might not be much to a lot of people here, but my target market is the kind of attention and girls this guy attracts...
Anyways, my dad got a copy of sean nalewanyj's program, which I decided to follow. I had poor sleeping and dietary habits which I have been learning to control for about a week now. I eat a lot, but not the right types of foods. Also, I am a student, and working part time at a fried chicken joint, making only 900 a month. starting this program my budget will be: 600 to bills, 100 to transportation, 50 for cheap dates, which leaves me 150 for groceries.
The program includes detailed meal plans for different caloric intakes. here is DAY 1 of the 2500calorie program:
6:00 - 1/2 cup Egg substitute
21 grams Protein powder
1 cup Skim Milk
1 cup Oatmeal
2 tsp Olive, Flax or Salmon Oils
9:00 - 28 grams Protein powder
1 cup Skim Milk
2/3 cup Oatmeal
1 tsp Olive, Flax or Salmon Oils
11:30 - 42 grams Protein powder
2 2/3 cups Fruit juice
1:00 - 6 oz Tuna, steak
1 cup Rice
2 Peppers (bell or cubanelle)
2 tsp Olive, Flax or Salmon Oils
4:00 - 6 oz Chicken breast, skinless
1/4 cup Cucumber
1 Pepper (bell or cubanelle)
1/8 head Lettuce, iceberg
1 cup Cherry tomatoes
1/3 cup Applesauce
2/3 cup Rice
6 tbsp Almonds, slivered
7:00 - 28 grams Protein powder
1/3 cup Oatmeal
2/3 tsp Olive, Flax or Salmon Oils
1 cup Skim Milk
It also includes the Total Daily Portions as well as preparation instructions, and it includes plans for 77 days.
Here is the grocery list for the first week:
Here is the grocery list of days 1 - 7 :
Protein
1/2 cup Egg substitute
595 grams Protein powder
6 oz Tuna, steak
35 oz Chicken breast, skinless
8 cups Cottage cheese, light/low fat
6 oz Tuna, canned in water
9 oz Haddock
4 oz Cheddar cheese, light/low fat
9 oz Ground beef (<10% fat)
16 oz Beef, lean cuts
7 oz Cheese, low or non fat
8 1/2 oz Salmon steak
4 Egg whites
4 Eggs, whole
Carbohydrates
8 2/3 cups Oatmeal
8 cups Fruit juice
7 1/12 cups Rice
4 3/4 Peppers (bell or cubanelle)
1 7/8 cups Cucumber
3/8 head Lettuce, iceberg
1 cup Cherry tomatoes
1/3 cup Applesauce
1 1/2 cups Cereal, cold
1 2/3 cups Pineapple
1 1/2 cups Raspberries
3/4 cup Chickpeas
3/4 cup Salsa
2 Kiwis
3 tbsp Barley
1 cup Lettuce, romaine
2 cups Bran cereal, all varieties
3/4 cup Onions
1/2 cup Tomato sauce
2 1/4 cups Pasta
1 1/4 cups Mushrooms
1 cup Peaches, canned
1/3 Cantaloupe
1 cup Honeydew melon
2 Rice cakes
4 oz Granola
1 1/4 cups V 8 juice
1 whole Pita
4 pieces Cornbread
1 1/2 Apples
1/4 cup Bamboo shoots
1 1/2 cups Snow peas
1 cup Blueberries
1 Orange
1 Tomato
2/3 Banana
1 1/2 cups Strawberries
3 tbsp Raisins
1 1/2 cups Beans, green or yellow
1 cup Zucchini
2/3 cup Potato
Fats
36 2/3 tsp Olive,
Flax or Salmon Oils
15 tbsp Almonds,
slivered
36 Cashews
3/5 oz Sunflower
seeds
33 Almonds, whole
3 Macadamia nuts
1 2/3 tsp Peanut oil
12 Peanuts
Other
17 cups Skim Milk
2 1/4 cups Yogurt,
plain, low fat
The expensive nuts, as well as the red meat will burn a hole through my wallet. The protein shake I can afford, as my schedule is busy and i dont have time to prepare 6 meals. Is it possible to substitute these with something else? Also, at work, I have access to free meals, but they are restricted to fried foods and pre-made salads, coleslaw, potato, and macaroni. Is it ok to eat the fried chicken breast if I remove the skin after cooking?
Thanks for anyone who was able to read this whole thing. i wanted to be as detailed as possible. your tips and support are greatly appreciated
My goal is to gain about 25lbs, and after i reach my desired weight I will just go on to do strength training. Here is what I am looking to achieve: [http://a3.vox.com/6a00d10a7681148bfa00f48cfbe69b0001-500pi
might not be much to a lot of people here, but my target market is the kind of attention and girls this guy attracts...
Anyways, my dad got a copy of sean nalewanyj's program, which I decided to follow. I had poor sleeping and dietary habits which I have been learning to control for about a week now. I eat a lot, but not the right types of foods. Also, I am a student, and working part time at a fried chicken joint, making only 900 a month. starting this program my budget will be: 600 to bills, 100 to transportation, 50 for cheap dates, which leaves me 150 for groceries.
The program includes detailed meal plans for different caloric intakes. here is DAY 1 of the 2500calorie program:
6:00 - 1/2 cup Egg substitute
21 grams Protein powder
1 cup Skim Milk
1 cup Oatmeal
2 tsp Olive, Flax or Salmon Oils
9:00 - 28 grams Protein powder
1 cup Skim Milk
2/3 cup Oatmeal
1 tsp Olive, Flax or Salmon Oils
11:30 - 42 grams Protein powder
2 2/3 cups Fruit juice
1:00 - 6 oz Tuna, steak
1 cup Rice
2 Peppers (bell or cubanelle)
2 tsp Olive, Flax or Salmon Oils
4:00 - 6 oz Chicken breast, skinless
1/4 cup Cucumber
1 Pepper (bell or cubanelle)
1/8 head Lettuce, iceberg
1 cup Cherry tomatoes
1/3 cup Applesauce
2/3 cup Rice
6 tbsp Almonds, slivered
7:00 - 28 grams Protein powder
1/3 cup Oatmeal
2/3 tsp Olive, Flax or Salmon Oils
1 cup Skim Milk
It also includes the Total Daily Portions as well as preparation instructions, and it includes plans for 77 days.
Here is the grocery list for the first week:
Here is the grocery list of days 1 - 7 :
Protein
1/2 cup Egg substitute
595 grams Protein powder
6 oz Tuna, steak
35 oz Chicken breast, skinless
8 cups Cottage cheese, light/low fat
6 oz Tuna, canned in water
9 oz Haddock
4 oz Cheddar cheese, light/low fat
9 oz Ground beef (<10% fat)
16 oz Beef, lean cuts
7 oz Cheese, low or non fat
8 1/2 oz Salmon steak
4 Egg whites
4 Eggs, whole
Carbohydrates
8 2/3 cups Oatmeal
8 cups Fruit juice
7 1/12 cups Rice
4 3/4 Peppers (bell or cubanelle)
1 7/8 cups Cucumber
3/8 head Lettuce, iceberg
1 cup Cherry tomatoes
1/3 cup Applesauce
1 1/2 cups Cereal, cold
1 2/3 cups Pineapple
1 1/2 cups Raspberries
3/4 cup Chickpeas
3/4 cup Salsa
2 Kiwis
3 tbsp Barley
1 cup Lettuce, romaine
2 cups Bran cereal, all varieties
3/4 cup Onions
1/2 cup Tomato sauce
2 1/4 cups Pasta
1 1/4 cups Mushrooms
1 cup Peaches, canned
1/3 Cantaloupe
1 cup Honeydew melon
2 Rice cakes
4 oz Granola
1 1/4 cups V 8 juice
1 whole Pita
4 pieces Cornbread
1 1/2 Apples
1/4 cup Bamboo shoots
1 1/2 cups Snow peas
1 cup Blueberries
1 Orange
1 Tomato
2/3 Banana
1 1/2 cups Strawberries
3 tbsp Raisins
1 1/2 cups Beans, green or yellow
1 cup Zucchini
2/3 cup Potato
Fats
36 2/3 tsp Olive,
Flax or Salmon Oils
15 tbsp Almonds,
slivered
36 Cashews
3/5 oz Sunflower
seeds
33 Almonds, whole
3 Macadamia nuts
1 2/3 tsp Peanut oil
12 Peanuts
Other
17 cups Skim Milk
2 1/4 cups Yogurt,
plain, low fat
The expensive nuts, as well as the red meat will burn a hole through my wallet. The protein shake I can afford, as my schedule is busy and i dont have time to prepare 6 meals. Is it possible to substitute these with something else? Also, at work, I have access to free meals, but they are restricted to fried foods and pre-made salads, coleslaw, potato, and macaroni. Is it ok to eat the fried chicken breast if I remove the skin after cooking?
Thanks for anyone who was able to read this whole thing. i wanted to be as detailed as possible. your tips and support are greatly appreciated
