Hi everyone, I've been lurking these forums for a while, and been struggling to put on mass. I am pretty sure the weakest link was my diet so I've made it much more formalized in an attempt to figure out exactly what I need to be eating to meet my goals. This seems to be working pretty well so far, but improvements can always be made.
Right now I am 6'0" and about 155lbs @ 9.8% BF. This diet is designed to give me a caloric surplus of 500kcal per day which should allow me to gain about 1lb per week. I work out in the morning 5x per week between meals 1 and 2.
This diet is designed to be very easy to make, and also portable. Right now I cook all the chicken and quinoa in advance each Sunday, so my food prep time every day is limited to blending a smoothie and the shakes and then making a sandwich when I get home from work. I am very busy, so I don't have a lot of time to spend on food prep every day, so simple easy to prepare items are key.
I was hoping that by posting my diet I could give other people some ideas, but also get some feedback on where I could improve, I've attached the full version as a PDF, but here is a summary if you don't want to download the full thing. Any comments are appreciated.
Time Meal kcal fat (g) carb (g) protein (g)
6:30a Fruit & Yogurt Smoothie 273 6 51 7
7:30a Whey, Oats, Milk & PB Shake 456 12 45 40
10:00a Whey, Oats, Milk & PB Shake 456 12 45 40
12:00p Chicken & Quinoa or Brown Rice 452 13.3 30 49
3:00p Whey, Oats, Milk & PB Shake 456 12 45 40
6:00p Ham & Cheese Sandwich w/ Spinach Salad 707 26.2 60 53.8
8:00p 1/4 Cup Almonds 225 18.75 6.75 6.75
10:30p Cottage Cheese and Milk 289 6.5 18 36
Total All Meals 3314 107 300 272