OT - Have a Plan Stringbeans

[baryon]

greetings...I've been BB'ing for a bit now and I have some advice for some fellow stringbeans - Have a Plan. Most here will agree that we're all working out pretty hard. Apart from having a good routine down you must EAT. I've wasted years working out with little gains but when the cals went up so did my mass. This post is directed at bros in the 140-150 pound range who have problems with laziness, appetite. I've constructed a diet for you which has 3000 calories, enough protein, and a decent protein/fat/carb ratio which should be sufficient to get you to 165-170 lbs as long as you're working out properly and getting proper sleep. You should be able to cook most of these things days in advance and have them ready in tupperware for consumption.


meal 1: oatmeal 50g (uncooked), 1/2 lb ground beef ---> cal: 622, pro: 47, fat: 31, carb: 33
meal 2: spaghetti 100g (uncooked) w/1 cup tomato sauce, 500mL 1% milk ---> cal: 662, pro: 32, fat: 6, carb: 108
meal 3: protein shake: 50g protein from whey, 1 med banana, 500mL 1% milk ---> cal: 460, pro: 67, fat 6, carb 52
meal 4: 1.5 cup white rice, 1 can salmon ---> cal: 643, pro: 42, fat: 21, carb: 67
meal 5: 1/2 lb ground beef, 1 slice toast w/1 tbsp. PB ---> cal: 601, pro: 46, fat: 39, carb: 16

totals*: cal: 2988, pro: 234, fat: 103, carb: 276

* - there was some rounding so the cals don't add up precisely, but it's pretty close.

--baryon

 

[JohnnyB#12]

i hear ya, 6'5'' 173 lbs (naked). I figure 3000 calories isnt enough. I just started (2 weeks ago) eating on average about 6000-6500 calories a day. Can tell a major difference. I don't use a diet schedule like that too much. I just try and limit greasy foods and sugar. I can tell a difference in my energy levels already.