Hey All,
Here’s the meal I plan to go on. I’m 20 yo, 180 lbs, ~8-10% BF. Looking to add some size, but not really bulk. Before I get blasted for being low on the calories, I don’t want to go on an all out bulking phase. I’d rather do what Nate Dogg is doing and try to gain muscle with as little fat as possible. Basically, I want the athletic look - not the hulking powerlifter look. So without further ado, here is the diet.
MEAL PLAN
Carbs Fat Protein Calories
Breakfast
Myoplex 1 Packet 14 3 42 280
Milk 1 Cup 13 0 9 90 Blueberries 3 tsp 5 0 0 20
MEAL 1 TOTAL 32 3 51 390
Snack
Fish Oil Caps 5 Caps 0 5 0 50
Peanuts 1/4 Cup 6 15 8 200
Protein Shake 1 Serving 3 3 21 120
MEAL 2 TOTAL 9 23 29 320
Lunch
Wheat Bread 2 Slices 32 2 8 180
Turkey Lunch Meat 3 Slices 0 0 15 60
Tuna 1 Can 0 1 36 150
Light Mayo 1 Packet 2 2 0 25
Apple 1 Piece 16 0 1 70
MEAL 3 TOTAL 50 5 60 485
Snack
Fish Oil Caps 5 Caps 0 5 0 50
Peanuts 1/4 Cup 6 15 8 200
Protein Shake 1 Serving 3 3 21 120
MEAL 4 TOTAL 9 23 29 320
Dinner
Brown Rice 1/2 Cup 66 2 8 300
Grilled Chix 2 Breasts 0 9 55 300
Veggies 10 0 0 40
MEAL 5 TOTAL 76 11 63 640
Before Bed
Cottage Cheese 3/4 Cup 6 2 21 135
Flaxseed Oil 1 Tbsp 0 14 0 120
Whey Protein 1/2 Scoop 1.5 1.5 11.5 60
Fish Oil Caps 5 Caps 0 5 0 100
MEAL 6 TOTAL 7.5 22.5 32.5 415
PWO 1 Shake 45 3 25 300
Grand Total w/o Shake: 183.5 87.5 264.5 2570
Grand Total w/ Shake: 228.5 90.5 289.5 2870
All help is welcome. Thanks fellas.