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?