i need help ASAP w/a daily diet plan

bmxron1 · 10-03-2008, 03:03 PM

im a newbie, 5'7 and 145lbs and pretty lean. my 1st goal is to get to 165lbs.
ive been trying to figure out a daily meal plan that matches the bulking primer macros.
at 145lbs
1g/1lb protein = 145g
50-60% carbs = 362g
fats 20-30% = 72g
total calories = 2676

i know its a lot to ask but the help i need is making the daily of diet what to eat and when. if someone out there can make me or help me make a detailed (what foods and how much and when) it would help me out tremendously and be greatly appreciated!!

im doing german volume training 2days on 1 day off 1 day on 1 day off and repeat. im not to worried about being cut right now just mass

supplements i take:
multivitamin 2x's
complete EFA 2x's
protein shake - 32g protein
casein(b4 bed) - 24g protein
preworkout- juice w/ creatinemono,arganine,bcaas
postworkout- juice w/ creatinemono,glutamine,bcaas

king james · 10-03-2008, 04:24 PM

Read the Bulking Sticky above bro!

bmxron1 · 10-03-2008, 04:26 PM

Bulking sticky?

**MikeNYY420** · 10-03-2008, 09:40 PM

I think he did read that he mentioned the bulking primer. Glutamine is useless I'm 100% sure of this finish what you have no don't buy it again! You don't need a casein shake just have cottage cheese it's casein, just have the fat free kind.

Here ya go bro

Wake up say 8:00 am

Whey protein shake
White bagel
Fish oil pills
Multivitamin
1 cup of oats

10:00
Brown rice
Fruit
Chicken

12:00
Veggies
Red meat
Yams/ Whole grain pasta

2:30 Pre workout
1 cup of oats with milled flax seeds on top
whey protein shake
1 scoop of peanut butter (make it a big one)

3:45 PWO
4 pieces of white bread
2 scoops whey protein shake

5:00
Fish
Veggies
Carbs make it whole grain, maybe a fish sandwich

8:00
Be creative haha I'm out of ideas basically find protein carbs and monounsaturated fat, Maybe some fruit

10:
1 cup cottage cheese
1 scoop peanut butter.

Hope this helps mang.

bmxron1 · 10-04-2008, 02:52 AM

rad thanks bro, i'll try it

Fed372 · 10-05-2008, 02:48 PM

Just to give you a diffent look, I did my bulk a little cleaner. You have to eat more but you end up not haveing to cut that much at the end.

Basically Each of the 6 meals you consume. should have abou 30 to 40 grams or pro. and about 25 to 50 COMPLEX carbs. I am an easy fat gainer so I kept the fat as low as pos.

Like ok, heres anexample:

Meal 1: Eggs and Oats
Meal 2: Turkey Sand. On Wheat 1 Slice Cheese
Meal 3: 8 Oz Orange Roughy with Sweet Potato

WORKOUT:

Meal 4: 8 Oz. Sirloin with Oats
Meal 5: 4 Beater Omlet with Ham and FF CHeese
Meal 6: 2 Scoop WHey with 2 Table Spoon Peanutbutter.

Ovcourse adjust meals to your needs as far as pro. grams go and carbs. Every 4 days have a cheat meal. It will help your body to not store excess fats.

**MikeNYY420** · 10-05-2008, 03:51 PM

^ Hey man you need much more carbs than protein each meal should be 20-30g of protein depending on your weight. Each should also be 50gs or so of carbs. 1g/lb of BW of protein.

The diet I gave you's clean too just to clarify. On a bulk you don't need cheats the benefits they give are only useful on a cut. Cheats help keep leptin from falling and staying below normal, this occurs only on a cut with a carb/ calorie deficit diet.

bmxron1 · 10-05-2008, 04:17 PM

yea i have to change up that diet a lil bit. i just found out im gonna b working more hour so besides breakfast the nxt 2 or 3 meals will have to b cold ones cause i'll b driving from diff accounts all day and no microwave or stove just a cooler

Fed372 · 10-06-2008, 12:12 AM

Quote:

Originally Posted by MikeNYY420

^ Hey man you need much more carbs than protein each meal should be 20-30g of protein depending on your weight. Each should also be 50gs or so of carbs. 1g/lb of BW of protein.

The diet I gave you's clean too just to clarify. On a bulk you don't need cheats the benefits they give are only useful on a cut. Cheats help keep leptin from falling and staying below normal, this occurs only on a cut with a carb/ calorie deficit diet.

If hes only 145 pounds and tryin to pack on muscle. You need protein. Carbs are stricktly and enerty souce. To feed the muscle and make it grow you need protein.

Bulking U want about 1.5 to 2 grams of protein per pound of LEAN mass not total body weight. same goes for carbs. a 145 pound person has no need for 300+ grams of carbs in a day. Sumone my size @ 200 pounds may. To each there own. And by cleaner I did mean Less carbs.... Try it and see what works. if you feel you need more energy eat more carbs.... But I would drop Protein intake below 250 grams per day.

bmxron1 · 10-06-2008, 09:45 PM

so before i was following the bulking macros my protein intake was about 200g a day, low carbs and some fat. ive been following the macros for a few days 145g pro, high carbs262g and 73g fat. ive lost 6lbs since then and havent been to the gym in about a week (cause of my wrist) so i havent been burning it like crazy. so im gonna up the protein to 210-220g and lower the carbs a lil bit

**MikeNYY420** · 10-06-2008, 10:09 PM

Quote:

Originally Posted by Fed372

If hes only 145 pounds and tryin to pack on muscle. You need protein. Carbs are stricktly and enerty souce. To feed the muscle and make it grow you need protein.

Bulking U want about 1.5 to 2 grams of protein per pound of LEAN mass not total body weight. same goes for carbs. a 145 pound person has no need for 300+ grams of carbs in a day. Sumone my size @ 200 pounds may. To each there own. And by cleaner I did mean Less carbs.... Try it and see what works. if you feel you need more energy eat more carbs.... But I would drop Protein intake below 250 grams per day.

The glycogen capacity along with glucose capacity of a 150lbs man is about 1800 calories from carbs, depending on how well trained the muscles are among other things.

That breaks down to ~80 in the blood
~1400 in muscles and ~320 in the liver.

But I'm 160lbs and If I eat less than 300gs of carbs I have a lot less energy and it directly effects the energy. You do need more carbs, carbs should be the most abundant nutrient in your diet by far.

I don't go by LBM or that sounds about right for protein requirements. I rememeber when I first started lifting I never had energy then my mom's like "try eating some more carbs" and bam got up to about 300-400 and I was golden.

**MikeNYY420** · 10-06-2008, 10:16 PM

Quote:

Originally Posted by bmxron1

so before i was following the bulking macros my protein intake was about 200g a day, low carbs and some fat. ive been following the macros for a few days 145g pro, high carbs262g and 73g fat. ive lost 6lbs since then and havent been to the gym in about a week (cause of my wrist) so i havent been burning it like crazy. so im gonna up the protein to 210-220g and lower the carbs a lil bit

NO don't lower your carbs, the lost of weight is from not hitting the gym and prolly not eating as much as you should be 145gs of protein is fine. Really all we need is 0.8 but to be safe we call in 1g/lb of BW. What's in bold is fine, up the carbs if you want to gain weight/energy.

bmxron1 · 10-06-2008, 10:28 PM

yea i was just thinking of waiting to see what thats like after hitting the for a few weeks. so im gonna leave it the same for now. i was just tripping on the weight loss and the fact my stomach is looking bloated as hell from all the carbs. energy these days is really up though. thank god i get to start hittin the gym again 2morrow