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)
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)
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 dont 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.
Weight: 142 lbs
Goal: To be 175-180 lbs @ 10% body fat.
If at first you don't succeed, YOU WERE TAUGHT BY LOSERS!