View Full Version : Help with restructuring this meal plan?

07-10-2009, 08:03 PM
I have been criticized for this meal plan so if someone would please just take the time to help me fix it I would really appreciate it. That way I just can go to the grocery store and fix it easily. I am 22, 6'1", 190 lbs and trying to bulk up. Someone said though that I have about 20% body fat, but I do a lot of athletics like tennis, running, etc. so I am not sure if that is right. I go to the gym about 3 times a week for about an hour at least. Also, keep in mind the only meat I eat is fish...

Breakfast: 5 egg whites, 1 scoop of ON Whey Protein, bowl of quick oats
Mid Morning: 1 scoop of ON Whey Protein, Peanut Butter sandwich, apple
Lunch: Can of tuna wrapped in wheat tortilla, broccoli, black beans or red kidney beans
Mid Afternoon: 1 scoop of ON Whey Protein, large handful of almonds, celery
Dinner: Can of salmon mixed with egg noodles or brown rice, green beans or salad, black beans or red kidney beans
Before bed: Lowfat yogurt, lowfat cottage cheese, 1 scoop of ON Whey Protein

I really appreciate in advance your time and commitment to help me with this matter. Here are a week old set of pictures of myself just in case too...

Pictures of me from about a week ago:

1.) http://img39.imageshack.us/i/p1010038q.jpg/

2.) http://img195.imageshack.us/i/p1010039m.jpg/

3.) http://img22.imageshack.us/i/p1010040y.jpg/

4.) http://img149.imageshack.us/i/p1010042i.jpg/
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07-12-2009, 09:35 AM

07-12-2009, 09:58 AM
how many calories is that? What is the macrobreakdown? What are your maintenance calories? If you want to bulk make sure the 1st answer is higher than the 3rd answer. Then have at it.

07-14-2009, 06:22 AM
I have tried using fitday but it was so complicated trying to measure my foods. Someone recommended getting a digital scale. Is that what most of you do, where can I get one for a good deal?

07-14-2009, 08:34 AM
Sounds like you need to measure your food. There is no way we can help without knowing your personal maintenance cals, what your current diet calorie intake is and the macro-breakdown as well.

No one said this would be easy and counting cals can be time consuming and tedious.

07-14-2009, 09:32 AM
Walmart, Target, any store will have a digital scale.