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19dan89
09-11-2011, 04:35 PM
Bodyweight: 190/195lbs
looking to gain.

maintenance caloric intake is around 4k kcal

Breakfast:
4-6 egg whites with 2 whole eggs
1 serving oats with whole milk
1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat

Lunch:
8 oz chicken breast
2 cups pasta
3/4 cup broccoll
700 calories, 60 g protein, 83 g carbs, 13 g fat

Pre workout:
(One hour before training)
1 cup fat-free cottage cheese
4 slices rye toast with 2 Tbsp. grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat

Post workout:
Whey-protein shake (two scoops mixed with water)
1 cup rlce with 4 Tbsp. raisins
549 calories, 45 g protein, 91 g carbs, 2 g fat

Snack:
(Turkey sandwich)
2 slices whole-grain bread
2-3 slices fat-free cheese
3-4 slices deli turkey breast
Mustard and fat-free mayo
316 calories, 36 g protein, 34 g carbs, 4 g fat

Dinner:
1 chicken breast (7-9 oz.)
1 yam or normal jacket potato
1 cup broccoli, corn and carrots
603 calories, 69 g protein, 61 g carbs, 7 g fat

Also with each meal i have a glass of milk, totals 2 litres throughout the day which is 2400 calories and 128g protein, and 130g fat.

Total calories: 5625
Protein: 411g
fat: 175g

I want to replace the cottage cheese though, any suggestions?

Thanks

mewalczak
09-11-2011, 05:18 PM
wow! i wish i could stomach 5600 kcals. looks very very solid. cottage cheese replacement i would think greek yogurt but i dont like the taste of the stuff personally. im wondering how you know your maintenance kcal? like personal experience or some type of calculator? im trying to find mine so i can start gaining more rapidly. currently round 170 depending on fluid retention, and carb cycling

19dan89
09-11-2011, 05:27 PM
I used an online calculator, but i am eating about 4k kcal consistently and staying the same weight, so i guess thats my maintenance.

krazylarry
09-12-2011, 01:14 AM
Looks good to me, Only thing I would go with gatorade or something else sugary in for post workout instead of rice.

geordie1986
09-12-2011, 03:16 AM
If your maintenance is 4000 eating 5600 seems a bit high and you will more than likely put a lot of fat on. General rule is to eat 500 calories over maintenance to start out then adjust accordingly.

NickAus
09-12-2011, 03:48 AM
I would love to be feed that each day for free!

Wish food was cheaper, that looks good to me but Im no expert.

greemah
09-12-2011, 05:47 PM
If your maintenance is 4000 eating 5600 seems a bit high and you will more than likely put a lot of fat on. General rule is to eat 500 calories over maintenance to start out then adjust accordingly.

This. 1600 cal over maintenance per day will surely have you becoming a fatty. 500 over maintenance is good, just stick with it for a couple weeks before changing it to make sure you are getting the desired weight increases. Remember if your weight goes up fast it is most likely more fat than muscle. I think most people reckon 1lb per week is a good amount to gain

19dan89
09-13-2011, 04:27 AM
This. 1600 cal over maintenance per day will surely have you becoming a fatty. 500 over maintenance is good, just stick with it for a couple weeks before changing it to make sure you are getting the desired weight increases. Remember if your weight goes up fast it is most likely more fat than muscle. I think most people reckon 1lb per week is a good amount to gain

Yes, maybe im going a bit overboard with the calories, ill start at about 4500, thanks

alexspt
09-16-2011, 01:38 PM
Wow 4k calories at that weight?!! You got some good genetics and a sweet metabolism I guess...

carlz
10-04-2011, 02:02 AM
Hi
Wow that was great.thanks for sharing this nice information.really helped me a lot. i am taking 2000 calories per days now i will move to this plan its really amazing.keep it up.
best regards.

patricky
10-04-2011, 02:13 AM
Thing is will you stick to it?
Looks very boring imo. You want to gain weight. Why not spice your diet up with things you'll actually enjoy eating.

Diets like that fail for most people for that exact reason. They can't stick to it.