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  1. #1
    Just joined M&S fitnessx2's Avatar
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    Default Gaining Muscle Meal Plan

    I just created a meal plan with the help of this sites "how to make a bodybuilding diet"..calculated my macros and calories and it said I should have around 2345 calories, 30%protein (180g), 40%carbs (233g) and 30%fat (74.g)...

    I am around 130lbs and 5'7". I work out 5-6x a week doing crossfit or the gym on my own. I want to put on muscle and not be so skinny. Can you tell me if the meal plan I created works? Thanks!!!

    Meal 1: 3/4 cup egg whites, 1 whole egg, 1/4 avocado, 1/2 cup oats

    Meal 2: 2tbsp almond butter, 1 medium banana, 1 scoop whey protein shake w/water

    Meal 3: 4 oz grilled chicken, 1/4 oz avocado, 1/4 cup brown rice

    workout

    Meal 4: 1 medium sweet potato, 1 medium apple

    Meal 5: 4 oz grilled chicken, 2 oz whole wheat pasta, 1 tbsp canola oil (for the fat)

    Meal 6: 1 cup total fage 2% greek yogurt, 1 medium orange, 3 slices turkey bacon

    Meal 7: 1 scoop Casein shake

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Any meal plan works, the factor to gaining mass = a caloric surplus, are you eating more than your body needs factoring all your activity and BMR to gain weight? is it above your maintaince?

    You dont need 7 meals a day or 5 meals a day 3-4 would work just fine as well. Remember more meals just increased meal frequency and spikes protein levels without allowing them to reach their refractory period in essence its less effective for muscle protein synthesis

    http://www.abcbodybuilding.com/prote..._frequency.pdf

    I would suggest reading the follow links....

    http://www.wannabebig.com/diet-and-n...a-single-meal/
    ^^ Regarding Protein Per Meal

    http://www.wannabebig.com/diet-and-n...-clean-eating/
    ^^The True Meaning of Clean/Dirty Eating\

    Meal Frequency and Mass information:

    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...et-part-1.html
    Team ScoobyPrep

  3. #3
    Coming Up The Ranks
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    Default

    Layzie bringing the thruth once again

  4. #4
    Just joined M&S
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    Default

    It's hard for me to eat that much, but I take 160 grams of protein powder a day. I have gained 15 pounds in 6 weeks.

 

 

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