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View Full Version : Hows my nutrition plan lookin ?



J Mac0123
11-21-2008, 12:51 PM
Pre work out- 2 scoops with skim milk- cal-215

Meal 1- 2 whole eggs- 150 cal
- 1/2 cup of oatmeal- 75 cal
- 8 oz juice

Meal 2- 1/2 cup of cottage cheese- 90 cal
-piece of fruit- 80 cal

Meal 3- 6oz meat of choice-140cal
- 1 cup of rice-300 cal
- 1 cup mixed veggies- 30 cal

Meal 4- 1/2 cup yogurt- 60 cal
-piece of fruit

Meal 5- 6 oz meat of choice-140 cal
-1 large potatoe-145 cal
-1 cup of mixed veggies

Meal 6 (before bed) -2 scoops of powder with skim milk 215 cal.

Total Calories 1645
Total protien 155
Carbs 205

Now im 5'10" 160lbs. Looking to be around 170 ish.

cphafner
11-21-2008, 12:52 PM
You are bulking on 1645 cals? What is your maintenance level? 10x's bw in cals seems very low.

WORLD
11-21-2008, 01:02 PM
Generally you are choosing good choices for your food. You need to eat more. I estimate that you need to be eating around 4,000 cals to gain weight.

To make it easy, drink 2 shakes(1000 cals) to get those extra cals in. For recipes use the search function, there are lots.

J Mac0123
11-21-2008, 01:30 PM
Yeah the daily cal intake looked pretty low to me, along with the protien per day. 155g and I weigh 160 ? Should i be getting more like 180g protien or more ?

cphafner
11-21-2008, 01:34 PM
have you tracked your calories before? Do you know how much you need to be taking in to gain?

J Mac0123
11-21-2008, 04:36 PM
Well this plan was made for me by a trainer at my gym who is a bodybuilder, I just explained to him what i eat in a day and he made up this program for me. I told him my goals and everything but all the numbers just seam a little low. I dont have time for a big bulk and then strip becaause i will be in Maui in december. But i would like to gain some mass before then,

WORLD
11-21-2008, 04:38 PM
Uh, December is about 10 days away. You won't be gaining much by then even with a perfect diet and training.

cphafner
11-21-2008, 04:45 PM
Well this plan was made for me by a trainer at my gym who is a bodybuilder, I just explained to him what i eat in a day and he made up this program for me. I told him my goals and everything but all the numbers just seam a little low. I dont have time for a big bulk and then strip becaause i will be in Maui in december. But i would like to gain some mass before then,

I don't care who made it. No one knows your metabolism better than you. That is less than most cut on. Track your calories for a week. If you don't gain weight, then go up 300-500 and continue until you start gaining.

WORLD
11-21-2008, 04:47 PM
I don't care who made it. No one knows your metabolism better than you. That is less than most cut on. Track your calories for a week. If you don't gain weight, then go up 300-500 and continue until you start gaining.

PING PANG PONG! Simple, yet effective.

InsaneDynasty
11-21-2008, 05:15 PM
1/2 cup of oatmeal is almost always 150 calories, so at least you're getting an extra 75 there. But maybe if your trainer told you that he doesn't know all too much about food properties. Consult a dif one?

why not up the oatmeal to a full cup for 300 calories. throw in some cinnamon. Helps the taste and both cinnamon and oatmeal are very good for you (just NOT cinnamon sugar)

Up your caloric load like these guys have said and as long as you're training right with the weights you'll see results.

(edit: that's 150 1/2 cup with water, add milk and nuts for extra cals)

Painzer
11-21-2008, 06:29 PM
Listen to Hafner man... You're not eating nearly enough, you probably need to double that calorie intake...

J Mac0123
11-21-2008, 06:37 PM
Nah i go to maui end of december so i still got some time, and i wasnt expecting it in 10 days or even to be 170 by the time i go but this is where i am starting. I have been going to the gym for 2 years and made great progress until lately i platued and decided to get a nutritional program to help get me going again. But yes i can agree with you all that it looks like i need to up the calories, im 18 so i am still growing but i think i should be able to eat a lot more than that, especially when trying to gain mass.

11not10
11-21-2008, 06:44 PM
I don't know if I am right, but i heard if u want to bulk you need to be getting protein double your body weight. So if you are weighing in at 160, u should be getting at least 300g a day. I could be wrong though I am not a professional.

J Mac0123
11-22-2008, 08:45 AM
I think the general rule is for gaining 1.2-1.5 grams of protien for every pound you way. So 160x1.2=192g and thats the minimum probly. Im sure you can have as much as you want/need. I just cant do a big bulk and cut before my trip, theres not enough time, im pretty lean right now and got some good muscle but I have been stuck where I am. Im just looking to maybe put on a couple pounds before Maui, and yet stay about as lean as i am now. I know its kinda hard to gain and stay lean but