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  1. #1
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    Default first time muscle building plan

    I'm 25 year old, 11stone (67 odd kg) I'm looking to add a bit more muscle and have tried to work out a rough workout plan but would like input, I work out about 3-4 o'clock and due to my job can't reallyhave a meal between breakfast and lunch, I'm trying to have on a typical day....
    Breakfast: 5 egg omelette with tropicana juice, 60g oats with skimmed milk

    Lunch: 100g brown pasta, chicken breast, spinach and tomatoes

    Pre workout whey protein shake and banana

    Post workout either another shake or tuna sandwich and apple

    Dinner: 75g brown rice, 120g ish turkey mince, chopped mixed veggies

    Snack 9 o'clock: 150g cottage cheese, blueberries and bagel

    This is the most basic one, I enjoy cooking so sometimes mix dinners up, healthy pizzas, curries etc, any feedback would be great thanks

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

    Do you have any idea on the calories you are consuming in a day?
    Do you have any clue on the protein, fats, or carbs you consume?
    Signing up for something like fitday or my fitness pal may aid you in understanding that.

    Also realize you dont need to eat 6 meals a day, eating 4 would be fine and has been shown to be superior for muscle protein synthesis and spreading them out larger and allowing protein levels to reach refractory stages before being spiked again.

    My best advice to you would be continue to keep up the variety in your diet. Also realize that protein shakes are not 100% needed pre and post-workout. remember they are used to help reach your protein intake you do not get from whole foods.

    some good links and info:

    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
    Team ScoobyPrep

  3. #3
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    Default

    Thanks here is a revised plan
    Breakfast: 909 cals protein 63, carbs 100g, fats 32.4
    5egg omelette spinach, 75g uncooked oats with strawberry jam and on

    Lunch: 701 cals protein 75, carbs 78.8, fats 10.3
    100g uncooked brown pasta, chicken breast 180g, spinach, squared dark chocolate

    Snack: whey protein shake and banana 228 cals. Protein 25.8, carbs 27.8, fats 2.1

    Dinner: 762 cals, protein 81.7, carbs 60, fats 18.9
    75g uncooked brown rice, 250g turkey mince, mixed veg

    Snack 9pm: 373 cals, protein 24, carbs 51, fats 4.1
    150g cottage cheese and pineapple and wholemeal bagel

    Total calories 2963, protein 269, carbs 319, fats 69
    Meant to be eating 3000 cals for my body weight and building muscle, does this sound a good daily plan? Anymore help would be great, thanks

  4. #4
    Time To Rebound! LayzieBone085's Avatar
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    If you are gaining at a good rate then keep it up
    if you are seeing good progress in the mirror then keep it up

    if you are not seeing either and your workout performance is not optimal and lacking then you may need to increase kcals.

    Your protein is way too high, 200g for you would be more than enough. you could easily drop it and increase your fat intake.
    Team ScoobyPrep

  5. #5
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    Ok thanks appreciate the advice, I will try doing that and see how I get on, I enjoy cooking and always eat healthy but just need to get the right balance I think

 

 

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