Can someone put together a meal plan?

[CtA318]

Hi everyone. I've requested help with meal plans a few times. I just cant seem to get it right. Ive been stuck at 124 pounds for almost 3 months now. I have tried doing protein + fat and protein + carb combinations. I just cant seem to get enough food in. What I'm asking is for someone to put together a meal plan I can follow and hopefully will gain some more weight. I know what you need so let me give you the information.

Age: 16
Weight: 124
BF%: 15% complete guess.

Other tips: I am growing and I think I probably need closer to 3000+ calories. All the calculations I use give me around 2500. I know I have eaten that and havnt gained so Im going to try and aim for 3000, well could you guys try and aim for that thanks.

Workout days: Mon., Wed., Fri. I do drink a pre and post workout shake. They consist of skim milk whey BCAAs and maltrodextrin.

I have school and I usually drink MuscleMilk as a snack around 10:00A.M. The time cant change on that.

[Lost Dog]

There's a sample diet for adding mass in the latest Men's Health Muscle magazine. It's by John Berardi.

[Alcoholday]

dude. You're 16. Eat

[CtA318]

Bah. Not the answers I was hoping from a respected crowd. Whats the new article titled?

[RipStone]

Just a suggestion...hope it helps. You can drop the carbs at dinner if you want but I put them there for some extra calories. In general man, just try to eat unprocessed, clean foods.


Breakfast: 1cup oats, 1 scoop whey, 6 egg whites
Meal 2: Muscle Milk (like you said)
Lunch: I'll assume your at school... 2 slices ezkiel bread, chicken breast, skim milk, apple or bag of veggies
Meal 4: Can of tuna, handful almonds, veggies
Dinner: Lean protein source(chicken, fish), brown rice or yam, salad w/oilve oil dressing
Meal 7: cottage cheese and natty pb


Fit in your PWO shake where needed.

[CtA318]

Alright I'll try that thanks. The 1 scoop of whey in the breakfast, where does that go? In skim milk? Ezkiel bread is what? Before bead do I put the natty pb on anything or just mix it in with the cottage cheese?

[CtA318]

These are the numbers for that meal plan (roughly):
Off Days:
Total Calories - 3156
Carbohydrate - 284
Protein - 283
Fat - 97

On Days:
Total Calories - 3832
Carbohydrates - 384
Protein - 345
Fat - 101
That looks good for bulking right?

[RipStone]

Originally posted by CtA318:
Alright I'll try that thanks. The 1 scoop of whey in the breakfast, where does that go? In skim milk? Ezkiel bread is what? Before bead do I put the natty pb on anything or just mix it in with the cottage cheese?

I put the whey in my oats after they cool for a little bit(5 minutes or so). Ezkeil bread is bread made from sprouts and veggies...it's actually really good. You can get it at a health food store. Personally, I like to mix the pb into my cottage cheese.

BTW, did you calculate the #'s for the meal plan I posted??

[OldGuy]

Have you read Berardi's Massive Eating?

http://www.johnberardi.com/articles/...ating_rl_1.htm

http://www.johnberardi.com/articles/...ating_rl_2.htm

[CtA318]

I have read Berardi, many many times. RipStone those are the calculations for the meal plan you posted. Its probably a little off, give or take 100 calories. OldGuy I have read Massive Eating and Massive Eating Reloaded. I dont never tried them though because I'd always get confused on what to eat for P+F meals. Theres only so much you can do. I also have a hard time puting together a meal plan. Thats why we are where we are now.

[OldGuy]

Berardi gives examples of P+F meals in ME. Get some flax oil. Good fats. Also nuts (almonds, walnuts, peanuts). Add those to your P and you get F.

It's hard for someone to put together a meal plan for you becasue we don't know what you eat. At your age you should eat and train hard. You'll get results.

[RipStone]

Originally posted by OldGuy:
Berardi gives examples of P+F meals in ME. Get some flax oil. Good fats. Also nuts (almonds, walnuts, peanuts). Add those to your P and you get F.

It's hard for someone to put together a meal plan for you becasue we don't know what you eat. At your age you should eat and train hard. You'll get results.

Personally I follow Berardi's recommendations regarding P+F, P+C meals. It works well for me, but I do eat veggies with everymeal (ala Massive Eating Reloaded part 2).

Oldguy is right in saying that it is hard for someone else to put together a meal plan for another person. I am just trying to give you a basis that what is IMO a solid meal plan. Adjust where you see fit. I am by no means a nutrionist or expert....just an informed weight lifter. Good luck man bulking up bro. [img]smile.gif[/img]

[FLiP]

Cta, I was in the same boat as you when I was 15. The calculations for my maintenance all gave me 2000-2500 calories which just wasn't enough. I used to be kinda fat as a kid, but ever since I started eating more it, but healthy food, it seemed to vanish. My recommendation is to experiment to see how you react at different levels, because as a teen you can't go by these formulas, I have been there.

[CtA318]

Thanks everyone for the replies. Ill try some things out and let you guys know how they go.