Noob needs diet help...

[CobraGSX]

I just started working out, and i have a pretty solid base to start with. I'm 5'9 150 lbs, and i want to bulk up major style. I am looking for a slight meal plan if anyone has time to write up a small one for me. thanks

 

[CobraGSX]

so i started some research and im still new to this, feel free to add anything as necessary:

breakfast - 3 egg whites, 1 bowl of oatmeal, 1 banana, water

snack - tuna sandwich, 1 baked potato, protein shake

lunch - chicken breast, cereal, water

snack - cottage cheese + fruit, water

dinner - chicken breast, potato, water

snack - protein shake, tuna sandwich, cereal

 

[pintoca]

5`9 and 150 sounds quite on the light side bro... do you gain weight easily?

have you had a Body fast test done? this would help in trying to figure out what is your caloric range. Your diet looks about right for a first try, albeit lacking in fats (you need them).

Diet is key here, paired with a good training program... how is your training?

 

[CobraGSX]

5`9 and 150 sounds quite on the light side bro... do you gain weight easily?

have you had a Body fast test done? this would help in trying to figure out what is your caloric range. Your diet looks about right for a first try, albeit lacking in fats (you need them).

Diet is key here, paired with a good training program... how is your training?

yea i am on the light side, but i do have somewhat of a problem gaining weight. The training is going great, just need the diet to be solidified. No body fat test done yet, i will do that soon enough. What fats should i add?

 

[CobraGSX]

also should i add some creatine to the mix or no

 

[CobraGSX]

any other suggestions

 

[CobraGSX]

anyone

 

[coryriffel011]

Healthy fats like flax oil.

 

[HERPECIN]

to "bulk up major style" bro youre gonna have to first get som cell tech

then

here it is bro...


yu ready?


DIET
STEAK
POTATO
OAT

[WORKOUT]
DEADLIFT
BENCH
SQUAT
CHINS


Sleep liek a mofo and beat off alot

 

[coryriffel011]

What do you drink for protein after you work out? If you dont have a PWO shake set up read this its some good information I think. http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

By the way I always have 50g of protein and 30g of dextrose and 30g of maltodextrin for my PWO shake.

 

[pintoca]

to "bulk up major style" bro youre gonna have to first get som cell tech

then

here it is bro...


yu ready?


DIET
STEAK
POTATO
OAT

[WORKOUT]
DEADLIFT
BENCH
SQUAT
CHINS


Sleep liek a mofo and beat off alot

WTF?

you just lost an excellent opportunity to keep your mouth shut bro... You want to talk nonsense, head over to C&C, but keep this board clean.

 

[sublime35]

HAHAHA...friggin OWNED! Damn, that's some of the best ownage ever!

 

[John WB]

Can you get rid of that post background?

Whenever you post, I can never see the text you write.

 

[CobraGSX]

all right i'll add some celltech

 

[pintoca]

all right i'll add some celltech

DON'T

You don't need that crap

 

[asianlover]

all right i'll add some celltech

Noooooooooooooooooo!!!!!!! for the love of god dont waste your money on that shit. just buy some creatine powder and mix in withfruit juice like oj or somthing. all cell tech is creatine coolaid and a shit load of sugar. i think most people have wasted their money on muscle tech products at least once and all regret it. there is creatine monohydrate and creatine ethyl ester. buy just the powder from anyone, except gnc. I like this one.

http://www.bulknutrition.com/?products_id=1618

It cheep and effective. i taste pretty bad though. real sour and bitter. just throw is in some juice and man up, gulf it down fast. i take i tsp before and 1 tsp after workout.

 

[CobraGSX]

how does my diet look, should i add more food or do you think it is sufficient.

 

[asianlover]

at 150lbs your probable pretty lean. your bmr is about 2250 calories/day. if your a hard gainer you may need to go as high as 3k calories. 1 to 1.5 grams of protein per lb body weight, 2-3 grams of carbs per lb of body weight. your on the right track with the 6 meals a day.

 

[CobraGSX]

im gonna reduce to 1 protein shake a day

 

[asianlover]

the only time u really need it is post workout. the rest of the time u could just eat good food.

 

[CobraGSX]

do you think im getting enough calories?

 

[landser]

Heres some advice;

Your meals should be either protein and carbs, or protein and fats.

To gain muscle, you need to eat alot of complex carbohydrate/protein meals.

Schedule these to be your first four meals...as an example.

So something like this;

Protein Shake/Oats/banana

Lean Meat/Brown Rice

Lean Meat/brown Rice

Post-workout Shake- Whey Isolate/dextrose

Lean Meat/potatoes

Then the last meals, the ones closer to your bed time should consist of protein and healthy or unsaturated fats. For example;

Cottage Cheese/Natural Pb or Nuts