FOOD!

[therock]

I eat really good right now but I am not trying to cut. I am trying to find 3-4 new meals to take over the other ones. I need one for breakfast, lunch, mid afternoon and at night which for me would be an hr after my post workout shake. Right now I am 5'9.5'' 195lbs at around 10%bf. I am going to be competing in about 6months. But first I need to get a little more mass before I cut. So consider me in the off season right now. I need to get up to 220lbs at least before I start to cut. I will be in contest in late June. So I should start cutting in April. So I have about 4.5months to get as much mass as I can. This is where I hope some of the vets will come in and help me out, or anyone that has needed to get some mass before a contest. My current Plan is as follows.
M1: 3Whole eggs and 5egg whites scrambled, and a bowl of oatmeal.
M2:protien shake 40g
M3: fetuccini alfredo w/ chicken and brocolli 630cal, 30g prot
M4: Tuna sandwhich w/ mayo
M5:protien shake 40g
Postworkout: 40g protien shake
M6:salmon w/ rice or potato(only twice a week) or some type of meat with rice.
M7: night time protien 40g
See I need to be hitting about 4000-5000 cal, 300g prot, about 500g carbs and about 150fats to get where I want to get. I am only hitting about 3500 cal, 200-250g prot, about 250-300g carbs and I dont even know how many fats. I am looking to see if someone would share there meal plan that consists of what I am looking for just please keep in mind that I workout at 9pm every night and go to sleep about 1-2am in the morning and wake up around 10am. That is my shedule I know its wierd but I work from 12noon-8pm and I run my own store so I can eat when I want its just the shedule is wierd to some people. Thank you in advance.

[JACKAL]

my first recommendation is to add more simple carbs to your post workout shake...

i usually put about a scoop of gatorade mix into mine, but some people prefer to buy and mix maltodextrin and dextrose in their postworkout shake.

[therock]

Cool Jackal! That would help a little. I will try that Gat. mix. So what do I do about the other meals? See my goal is to get to 220lbs then cut to 195-205lbs @ 3-4%bf so I can crush my competetion.

[GunzInCali]

looks good but the alfredo. I know you are looking for fats but would probably turn towards steak for mine.

[JACKAL]

Originally posted by GunzInCali
looks good but the alfredo. I know you are looking for fats but would probably turn towards steak for mine.

yeah, id try to get as much healthy fat as possible, like:

flax seed oil
fish oil
natural peanut butter
almonds (and other nuts)

[therock]

Yeah but I aint trying to cut right now. I will be cutting 2months before the show. You think I still need to be eating that healthy?

[JACKAL]

Originally posted by therock
Yeah but I aint trying to cut right now. I will be cutting 2months before the show. You think I still need to be eating that healthy?

absolutely

you should always eat healthy fats and carbs, just more of them when you are bulking. if you substitute saturated fats for healthy fats and sugary carbs for whole wheat carbs then the only gains youre gonna make are gonna be around your waistline.

healthy foods create the optimum environment for your muscles to grow, just eat A LOT of healthy, clean fats and carbs (and certainly dont forget the protein)

[therock]

So you think adding a spoon of flaxseed oil to my protein shakes would be cool? Also what about munching on nuts in between meals. I heard that is good. If you have any other mtips on what I can use as far as the good fats go please let me know. I think I am eating pretty good but I could use a little more good fats like you say. No problem on the protein side as I am now getting about 300g a day. Thanks Jackal.

[JACKAL]

Originally posted by therock
So you think adding a spoon of flaxseed oil to my protein shakes would be cool? Also what about munching on nuts in between meals. I heard that is good. If you have any other mtips on what I can use as far as the good fats go please let me know. I think I am eating pretty good but I could use a little more good fats like you say. No problem on the protein side as I am now getting about 300g a day. Thanks Jackal.

nuts (i prefer almonds) and flaxseed are both good, but dont neglect omega-3 fatty acids. these are very good for you and can be found in various fish. all natural peanut butter is also a good source of healthy fats, and can go in a protein shake also.

good luck reaching your goals!

[therock]

Hey Jackal just keeping you updated. Man I will easily hit my goal bro. I just weighed in today on a empty stomach at 199lbs! So that means I have 3months to put on 21lbs, I think that will be a ease w/ me adding natural peanut butter and flaxseed oil to my protein shakes! Thanks for the help if you have any other tricks bro help me out. Thanks.

[therock]

Now at 200lbs! Weighed in after taking a crap and was pretty hungry. This diet is working some wonders.

[Cmsmallzz]

Originally posted by therock
Now at 200lbs! Weighed in after taking a crap and was pretty hungry. This diet is working some wonders.

Thats great Bro...You'll definately reach your goals if you keep it up...I like to add extra-virgin olive oil to my shakes on top of flaxseed oil. It is a great source of monosaturates. Try adding 2 tsp of flax and one tsp of olive to every shake. And for oemga-6s I use safflower oil on occoasion.

[therock]

so this virgin olive oil you are talking about, will that help me put on some lean lbs? If so I will go buy some. Where do I get it?

[JACKAL]

Originally posted by therock
so this virgin olive oil you are talking about, will that help me put on some lean lbs? If so I will go buy some. Where do I get it?

any grocery store should have some

[therock]

you think I should use it on top of the flax seed oil and natural peanut butter?

[JACKAL]

dont eat too many fats in one meal. remember that fats like flax and natty PB (and virgin olive oil) contain high amounts of calories. be sure to spread them evenly. have some natty PB in a shake, then for your next meal take some flax, and so on. but be sure not to take in too much fat

[therock]

Thanks for the advice bro. I think I over did it yesterday and I couldnt finish all my meals. Missed one meal.

[therock]

Ok this is getting hard! LOL! I have been eating the same shit for that past couple of months. Everyday the same stuff! I am hungry but I just cant seem to want to eat the food. Its like my stomach wants it but my mouth just doesnt feel like chewing it cause the saliva doesnt crave it. Does that make any sense? Is there anything I can do? I swear I think I need a whole completely new plan. Any tips or if anyone can share with me what they it, that would really help.

[JACKAL]

have you changed your diet any from your first post? if so (which you should have) then post your new diet so we can have a look, also, i assume youre still bulking?

[SloppyJo]

sometimes i'll get sick of eatin somethin (usually eggs) but i'll just get a big cup of water with it and whenever i take a bite i'll take a big swig of water and just swallow.. gets the job done when u need to eat

[therock]

Yeah Jackal I did change my diet a little and it looks like it will work better. Also I have been out the gym for like 5 days cause I hurt my shoulder but it feels fine now. Just started this new diet 2 days ago.
M1: 3 whole eggs, 2 full bacon, whole regular bagel w/ butter or cream cheese which ever I have in the fridge that day, 8oz OJ, and a bowl of oatmeal. 1210calories, 152carbs, 56g protien
M2: Big shake, which consist of 16oz whole milk, 1/2 cup of oats, 2 scoops of whey protien, one contianer of yogurt, 2 spoons of flax seed oil and 2 spoon fulls of natural BB. 1460calories, 118carbs, 79g protien
M3: fetuccini Alfredo w/ chicken and broccilli (this will either be frozen dinner or sometimes when I have time it will be real food) 630calories, 45 carbs, 30protien
M4: Tuna sandwhich w/ mayo and wheat bread and a yogurt. 730calories, 72carbs, 46protien
Preworkout shake: 500calories 25carbs, 56protien
Postworkout shake: 500calories, 80carbs, 56protien
M5: This I dont have a specific meal for, but it is usually rice and some type of meat. I am trying to find a specific meal for this time so I know exactly what I am eating. This meal is about 2hrs before I go to bed. So if anyone has a meal they can throw in here for that time I would greatly appreciate it. Right now the calories I would say are around 500 and about 40carbs and easily 30g of protien.
Night time protien: 200calories, 4carbs and 40g protien (mostly casein) So that is a total of 5730calories, 532carbs, 393 protien a day! Now if I dont gain on this then I dont know what will. I dont know how much I wiegh cause 2day will be the first day I go back to the gym since my shoulder problem. Hopefully it is healed! Thanks for the help anymore info please post.

[diplomats]

sup BOY.

[diplomats]

you need to toss the alfredo dinner because those frozen foods carry toomuch sodium and that my friend can destroy your diet, especially if you are going to be eating it every day. Do this instead
calories
8oz if brown rice (cooked weight) 320grm 65-70grm carbs
8oz chicken breast (raw weight) 300grm 46grm protein


thats is a total of 620grms of calories, 60grms carbs, 46 grms protein.

thats a lot better dawg.

20 pounds is not too hard to obtain in three months. but try as much not too cheat alot so you do not gain toomuch fat.

EAT FREAKY BIG, EAT FREAKY LEAN, GET FRREEAAKKY BIGGG.

am out yall.

good luck.

[therock]

Yeah dawg I will do that but I will alternate from day to day. One day I will eat the frozen dinner and on day I will eat your meal. Reason being cause not everyday I can sit down and cook the shit. You know what I mean bro. Anyways try and hook me up over there on the meat bro. Later. Oh yeah dont forget the Jay Cutler video.

[diplomats]

let me know ahead of time and i do have the jay cutler video right now so call me or something. I might catch a workout with you tomorrow. BRING THE MARKUS RUHL .


holla back dawg

[diplomats]

what you could do about the cooking is have your girl cook all your meals at once and then freez them. when you are ready to eat just bring out and microwave.