Hi, I'm 16 years old, 5' 8", 153 pounds, probably around 10% bodyfat. I'm a hardgainer and I'm looking to gain around 25 pounds. This will be my first bulking diet. I will be following a MAX-OT similar routine.
Meal #1, 6:40
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2 scoops Optimum Nutrition Complete Protein Diet (casein and whey)
8 oz skim milk
1 cup oatmeal
1 banana
1 tablespoon flax oil
54P, 97C, 24F, 800 cal.
Meal #2, 10:20
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8 oz chicken
1/2 cup (dry) brown rice
56P, 62C, 6F, 540 cal.
Meal #3 (more of a snack), 11:25
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2 tablespoons all natural peanut butter
2 pieces whole wheat bread
12P, 29C, 18F, 310 cal.
Meal #4, 2:00
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1 can tuna in oil
2 pieces whole wheat bread
37P, 22C, 17F, 395 cal.
Meal #5 (post-workout), 3:45
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1 cup dextrose
1 scoop optimum nutrition 100% whey
12 oz skim milk
34P, 85C, 2F, 490 cal.
Meal #6, 4:30
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8 oz chicken
8 oz skim milk
1 1/2 cups Special K
2 cups broccoli
1 tablespoon flax oil
72P, 62C, 17F, 690 cal.
Meal #7, 6:30
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1 can tuna in oil
2 pieces whole wheat bread
2 whole eggs
50P, 23C, 27F, 545 cal.
Meal #8, 8:30
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8 oz (raw) beef
3 oz (dry) whole wheat pasta
61P, 64C, 32F, 790 cal.
Meal #9, 9:45
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2 scoops new Designer Time-Released Whey Protein
12 oz skim milk
1 tablespoon peanut butter
1 tablespoon flax oil
51P, 26C, 23F, 515 cal.
Total: 427P (33.7%), 470C (37.0%), 166F (29.4%), 5075 cal.
I can't eat meal #2 any earlier because that's when i have lunch at school. Thanks for reading all this.
Meal #1, 6:40
------------------
2 scoops Optimum Nutrition Complete Protein Diet (casein and whey)
8 oz skim milk
1 cup oatmeal
1 banana
1 tablespoon flax oil
54P, 97C, 24F, 800 cal.
Meal #2, 10:20
-------------------
8 oz chicken
1/2 cup (dry) brown rice
56P, 62C, 6F, 540 cal.
Meal #3 (more of a snack), 11:25
------------------------------------------
2 tablespoons all natural peanut butter
2 pieces whole wheat bread
12P, 29C, 18F, 310 cal.
Meal #4, 2:00
------------------
1 can tuna in oil
2 pieces whole wheat bread
37P, 22C, 17F, 395 cal.
Meal #5 (post-workout), 3:45
-------------------------------------
1 cup dextrose
1 scoop optimum nutrition 100% whey
12 oz skim milk
34P, 85C, 2F, 490 cal.
Meal #6, 4:30
-----------------
8 oz chicken
8 oz skim milk
1 1/2 cups Special K
2 cups broccoli
1 tablespoon flax oil
72P, 62C, 17F, 690 cal.
Meal #7, 6:30
------------------
1 can tuna in oil
2 pieces whole wheat bread
2 whole eggs
50P, 23C, 27F, 545 cal.
Meal #8, 8:30
------------------
8 oz (raw) beef
3 oz (dry) whole wheat pasta
61P, 64C, 32F, 790 cal.
Meal #9, 9:45
------------------
2 scoops new Designer Time-Released Whey Protein
12 oz skim milk
1 tablespoon peanut butter
1 tablespoon flax oil
51P, 26C, 23F, 515 cal.
Total: 427P (33.7%), 470C (37.0%), 166F (29.4%), 5075 cal.
I can't eat meal #2 any earlier because that's when i have lunch at school. Thanks for reading all this.