Hey all, just wondering what / If could be done to improove my diet and plans...
Height: 198cm (lanky bastid!)
Weight: 81kg
Age: 19
Sex: M
BMR: 2034.1
Activity Factor: x1.55
TDEE: 3152.9
Goal: get stacked as possible as quick as possible!
Training Experience: 1/2 on / off just started again last month. Currently 5 days a week working different parts of body on different days. pushing myself each set.
THIS MEAL PLAN IS JUST A ROUGH OF WHAT I HAD TODAY.. IT USUALLY DIFFERS BUT GENERALL ALWAYS THE SAME BASIS.
Meal 1 8am :
- Bowl All bran cerial
- 1 cup Semi skimmed milk
- 2 cups orange juice
- 2pc wholemeal toast with peanut butter
Meal 2 11am:
- Protein Flapjack (25g protein, 37g carb, 7g fat )
- Crisps, Chocolate bar (cheat )
-
-
Meal 3 1pm:
- Big Bowl Pasta, with Chicken, bacon and avacardo
- Large Sausage roll
- Crisps (cheating i knoww)
- Bowl of Noodles.
Meal 4 4pm Pre-workout:
- 2pc wholemeal bread
- Chicken Breast
- Protein flapjack
OR
- 1 wholemeal pitta with peanut butter
- Protein flapjack
Meal 5, Post-workout 7pm:
-Protein Shot straight after work out (25g protein )
Meal 6, Dinner 8pm
- Chicken / Or red meat.
- lots of Potato's
- Veggies ( broccoli , carrots, green beans )
- Generally cheese & crackers after..
Meal 7, 11pm :
- Protein Shake or Shot.
I know that the crisps are a bit cheating. However, over the last 2years of sitting in an office eating CRAP all day, i've put on about 6lb's... ! I am mega Ectomorphic and i find it a total struggle to put any mass on.
Ps good thing I have a big appetite!
Thanks!
Height: 198cm (lanky bastid!)
Weight: 81kg
Age: 19
Sex: M
BMR: 2034.1
Activity Factor: x1.55
TDEE: 3152.9
Goal: get stacked as possible as quick as possible!
Training Experience: 1/2 on / off just started again last month. Currently 5 days a week working different parts of body on different days. pushing myself each set.
THIS MEAL PLAN IS JUST A ROUGH OF WHAT I HAD TODAY.. IT USUALLY DIFFERS BUT GENERALL ALWAYS THE SAME BASIS.
Meal 1 8am :
- Bowl All bran cerial
- 1 cup Semi skimmed milk
- 2 cups orange juice
- 2pc wholemeal toast with peanut butter
Meal 2 11am:
- Protein Flapjack (25g protein, 37g carb, 7g fat )
- Crisps, Chocolate bar (cheat )
-
-
Meal 3 1pm:
- Big Bowl Pasta, with Chicken, bacon and avacardo
- Large Sausage roll
- Crisps (cheating i knoww)
- Bowl of Noodles.
Meal 4 4pm Pre-workout:
- 2pc wholemeal bread
- Chicken Breast
- Protein flapjack
OR
- 1 wholemeal pitta with peanut butter
- Protein flapjack
Meal 5, Post-workout 7pm:
-Protein Shot straight after work out (25g protein )
Meal 6, Dinner 8pm
- Chicken / Or red meat.
- lots of Potato's
- Veggies ( broccoli , carrots, green beans )
- Generally cheese & crackers after..
Meal 7, 11pm :
- Protein Shake or Shot.
I know that the crisps are a bit cheating. However, over the last 2years of sitting in an office eating CRAP all day, i've put on about 6lb's... ! I am mega Ectomorphic and i find it a total struggle to put any mass on.
Ps good thing I have a big appetite!
Thanks!