23 years old, 6 feet, 185lbs, 12-15% bf
Workingout for 5+ years never with a calculated diet untill now
Workout each bodypart 2 x week 9 sets each 4-6 reps
Looking to put on 10-15lbs clean as possible
Thanks in advance for any help
9am
Meal 1:
4 Egg whites + 2 Whole eggs
1 cup oatmeal
- Protein: 30g
- Carbs: 85g
- Calories: 540
11am
Meal 2:
2 scoops Mass gainer + 1 scoop Whey
- Protein: 50g
- Carbs: 78g
- Calories: 625
2pm
Meal 3:
2 cup brown rice
1/2 lb ground beef
Mix veggies
- Protein: 50g
- Carbs: 95g
- Calories: 950
4pm
Meal 4:
1 cup oatmeal + 1 scoop whey
- Protein: 30g
- Carbs: 85g
- Calories: 425
Post-Workout:
1 scoop Isoflex
2 scoops Mass gainer
- Protein: 55g
- Carbs: 75g
- Calories: 655
Meal 5:
2 cups brown rice
1 chicken breast
1 lb yams
- Protein: 65g
- Carbs: 180g
- Calories: 1100
Hour before bed
Meal 6:
1 can salmon/tuna
1 scoop whey
- Protein: 55g
- Carbs: 5g
- Calories: 375
Total Protein: 335g
Total Carbs: 605g
Total Calories: 4700
Workingout for 5+ years never with a calculated diet untill now
Workout each bodypart 2 x week 9 sets each 4-6 reps
Looking to put on 10-15lbs clean as possible
Thanks in advance for any help
9am
Meal 1:
4 Egg whites + 2 Whole eggs
1 cup oatmeal
- Protein: 30g
- Carbs: 85g
- Calories: 540
11am
Meal 2:
2 scoops Mass gainer + 1 scoop Whey
- Protein: 50g
- Carbs: 78g
- Calories: 625
2pm
Meal 3:
2 cup brown rice
1/2 lb ground beef
Mix veggies
- Protein: 50g
- Carbs: 95g
- Calories: 950
4pm
Meal 4:
1 cup oatmeal + 1 scoop whey
- Protein: 30g
- Carbs: 85g
- Calories: 425
Post-Workout:
1 scoop Isoflex
2 scoops Mass gainer
- Protein: 55g
- Carbs: 75g
- Calories: 655
Meal 5:
2 cups brown rice
1 chicken breast
1 lb yams
- Protein: 65g
- Carbs: 180g
- Calories: 1100
Hour before bed
Meal 6:
1 can salmon/tuna
1 scoop whey
- Protein: 55g
- Carbs: 5g
- Calories: 375
Total Protein: 335g
Total Carbs: 605g
Total Calories: 4700