First off I'm 21 yrs old, 5'8 and 148 lbs weak. I know I need to eat a shitload because well I don't gain weight easily. Is this a good beginner diet plan to follow, at another round of hitting the gym after a VERY long break from it. I want to go to Miami at the end of May, what kind of weight gain would be healthy (good) within that time frame? In other words, how much can I expect to gain between now and then? I know it would be mostly fat, but how much muscle can I attain by then as well. I'm not worried about the fat gain for right now, since I'm skinnier than a twig. Thanks Wannabebig Family...

Monday(calorie intake goal = 2500 per day for the week)

Breakfast – half cup oatmeal/2 scrambled eggs, one banana, drink of choice(juice/milk/water) calorie count = 450



Snack(2 hrs later) – nonfat yogurt, apple/banana/orange/drink of choice (calories – 200)



Lunch(2 hrs later) – whole wheat pasta, chicken breast, asparagus or broccoli, orange (calories – 650)



Snack – almonds, protein shake, banana (calories – 300)



Dinner – Rice(preferably brown) strip steak(or choice of beef), choice of veggie(mushrooms, peppers, asparagus) Calories - 750



Snack( 3 hrs later, an hr before bed) 3 scambled egg whites, 2 slices of whole wheat bread, juice(300 calories)





Tuesday

Breakfast – whole grain cereal/milk, choice of fruit, handful of almonds (300 calories)



Snack – cold cut sandwhich on whole wheat bread(low fat/sodium meats) protein shake (450 calories)



Lunch – whole wheat pasta, pan seared salmon, fruit ( 700 calories)



Snack – nonfat greek yogurt(extremely high in protein) granola, banana ( 200 calories)



Dinner – Rice with chicken breast and choice of veggie(any veggie is good) (700 calories)



Snack – scramble eggs, fruit ( 200 calories)



Wednesday

Breakfast – 3 eggs/ whole wheat toast, apple, juice ( 350 -400 calories)



Snack – anything high in complex carbs, high protein/high fiber and low in fat. Nuts and fruits recommended for snacks after breakfast to give u maximum energy to last throughout the day.



Lunch – strip steak with a veggie with high carb count(mash potatoes, etc), fruit ( 800 calories)



Snack – whole wheat bread sandwhich(could be with eggs or cold cuts) (400 calories)



Dinner – Brown rice and anything your mom makes.

Rotate the diet for the next 2 or 3 days, giving yourself one off day where you can beast on whatever you want. As in ANYTHING YOU want. Your weekly diet should be sufficient enough to enhance your metabolism to a state where you can easily burn off any excess unwanted calories from wendys or whatever. You only have a leeway of one day a week so enjoy that shit fucker. Also so u don’t get bored of eating the same shit all the time because I know I do. Just stick with it and you will lose close to a pound of fat every 2 weeks even if ur not working out od.