Hi there, thank you for taking the time to read this post. I recently decided to stop eating like a dick and sort out a decent bulking plan. I’ve just settled into a job with fairly okay money for my age (17), and i figure that I’m going to shop for myself, cook everything etc.
Now, i’m going to be honest, i’m no culinary artist. I can cook basic things, but my expertise halts there.
I’ve adapted a plan i found on this site to be more suited to me, and i’d like some help with it.
Meal 1
5 egg omellete with cheese
2 slices of wholemeal bread with cream cheese
oatmeal
half a protein scoop
green apple
2 caps fish oil and a multivitamin
Meal 2
Protein shake
bag of mixed nus in plain yogurt
Meal 3
2 chicken sandwichs on brown bread
mixed veg
glass of whole milk.
2 caps fish oil
Meal 4
2 chicken breasts
brown rice
1 apple, 1 banana
peas and brocolli
Basically, any info about how best to prepare this lot, and how long things will keep for in a coolbox, anything to make things tastier, anything to vary etc, would be very greatly appreciated.
If you’re an ecto this is a great plan. I noticed a lot of Carb/Fat combo meals that wouldn’t play well for other body types. What are your stats and what are you hoping to achieve?
How many calories is that? And have you figured out approximately how many you need to gain weight?
Overall looks pretty good, you’re definitely on the right track. When do you lift? The brown rice in meal 4 and 5 should be switched to veggies, and some fat should be added in. That is unless one of those meals is your PWO meal, which in that case keep the rice and don’t add fat for that meal.
I’m not an ecto. I’m looking to pack on muscle mass. Not too worried about increases in fat, i’d like to gain more size. I’m 6’3, and weigh about 14 stone, with a bf% at around 16 i can guess, no definite mesaurement.
and ok, on non lifting days, and for meal 5, i’ll exchange the rice for more green veggies.
and i have no clue how many calories that is, i thieved it from somewhere and altered it,
do you think i would be best making my own program?
I lift sundays, tuesdays, and fridays.
Nathan
EDIT: Would it be beneficial to post pictures? I can find s shoe from somewhere if you like… =P
Well the only advice I can give you is to give it a try for a few weeks and see how you respond. You can adjust from there if you are putting on too much fat. I am also quite sure you have not progressed to a point where you can say ahead of time that switching out rice for veggies for one specific meal is going to make any difference.
Be concerned first with just making the plan work. That will be hard enough if you aren’t used to it. Worry about the minutia later.
And I don’t think pictures would help unless you want that sort of critique. And seriously- the shoe reference is so last year.
nah, I liked the shoe reference, some guy just a few weeks ago posted pics asking about bf%. Seems he’d even read the “shoe” thread!?! At least this poster has a sense of humor.
But I agree. Focus on getting the plan to work, and work out the details later. See how your body reacts. Good luck
I recommend you taking a look at Temporal Nutrition and Massive Eating. While you’re definately on the right track, you could learn a bit more about meal timing (i.e. carbs from milk before bed, lots of rice/fruits at night).
Also, you seem to have a lot of fruit. And while fruit is great and has several benefits, you are probably going to need more complex carbs from brown rice, oatmeal, whole grains, etc. Have only 3-4 pieces a day instead of the 10 you have listed. Many of the carbs in fruit are stored in the liver and once those stores are filled, the carbs generally are converted to fat.
Ok, i’ve cut an apple and a banana out of meals 4 and 5, and i’ve added in some brocolli and peas instead. I’ve also cut out the orange juice in favour of a glass of milk.
the meal before bed has been changed to mixed nuts and plain yogurt.
Now i have 5 pieces of fruit, 5 vegetables, and a shite load of protein.
Much better! The only thing left I’d say is to try cottage cheese out instead of yogurt as the last meal. Cottage cheese is loaded with casein protein, which coagulates in your stomach so it slowly distributes throughout your body when sleeping. The added nuts will also help slow down the digestion of the protein so that your body doesn’t go into a catabolic state.
(sorry if you already know this. just felt like it needed to be said). Glad to know you’re willing to make changes.
changed up the yogurt in meal 7 for cottage cheese.
Starting this plan a week tomorrow, which gives me a chance to buy a cooler and tubs and utensils and things, and also to gain some basic cooking experience.
any other comments Trenchant?
I’d like to take this opportunity to thank you 3 guys for al your help so far, it means a lot that you’ve taken your time to help someone you’ve never met.
[quote]Sarpedon wrote:
I’d like to take this opportunity to thank you 3 guys for al your help so far, it means a lot that you’ve taken your time to help someone you’ve never met.
Nathan[/quote]
No problem. That’s what these forums are all about. I wish I had found this site when I was your age. You’re getting started off right early on. You’ll be massive before you know it. Good luck.
Since you mentioned acquiring basic cooking skills, I thought I would mention something I’ve been doing lately that has dramatically improved my mornings.
Instead of just chomping that apple, turn it on its side and cut circular slices (while this is going on, you’ve set your oven to broil). Put the slices (peal side down) on some tinfoil (easy cleanup) sprinkle on some splenda (optional) and then sprinkle liberally some cinnamon. Stick them on the top rack, closest to the broiling element and let cook for a few minutes.
This is basically like eating apple pie filling minus the pie and minus the sugar, plus it puts a nice spin on eating apples.
[quote]Tyler123 wrote:
Since you mentioned acquiring basic cooking skills, I thought I would mention something I’ve been doing lately that has dramatically improved my mornings.
Instead of just chomping that apple, turn it on its side and cut circular slices (while this is going on, you’ve set your oven to broil). Put the slices (peal side down) on some tinfoil (easy cleanup) sprinkle on some splenda (optional) and then sprinkle liberally some cinnamon. Stick them on the top rack, closest to the broiling element and let cook for a few minutes.
This is basically like eating apple pie filling minus the pie and minus the sugar, plus it puts a nice spin on eating apples.
I like pink lady’s and royal gala’s.[/quote]
What do you mean by “circular” slices? Just curious. And what about the core?
Ah, so if you turn an apple on its side when you slice through it like a loaf a bread, it leaves you with “circular” slices. You’ll find that the core will be exposed when you goto cut the middle 2 slices of the apple.
two options, one: once you see the seeds, stop cutting slices and turn the apple over and tap the bottom of it with your palm and the seeds will fall out, or two: just continue cutting slices and then cut the core out of the two middle ones so there is a hole in your slice’s.
more words than necessary to explain that, but there you go.
[quote]Tyler123 wrote:
Ah, so if you turn an apple on its side when you slice through it like a loaf a bread, it leaves you with “circular” slices. You’ll find that the core will be exposed when you goto cut the middle 2 slices of the apple.
two options, one: once you see the seeds, stop cutting slices and turn the apple over and tap the bottom of it with your palm and the seeds will fall out, or two: just continue cutting slices and then cut the core out of the two middle ones so there is a hole in your slice’s.
more words than necessary to explain that, but there you go.
[/quote]
That’s what I thought you meant, then you said to put them on the foil peel side down. I don’t see how that is possible when the peel is on the outer edge of the ring. Other than that it sounds good, and fairly similar to a recipe Shugs had on here a couple weeks ago.
[quote]eengrms76 wrote:
Tyler123 wrote:
Ah, so if you turn an apple on its side when you slice through it like a loaf a bread, it leaves you with “circular” slices. You’ll find that the core will be exposed when you goto cut the middle 2 slices of the apple.
two options, one: once you see the seeds, stop cutting slices and turn the apple over and tap the bottom of it with your palm and the seeds will fall out, or two: just continue cutting slices and then cut the core out of the two middle ones so there is a hole in your slice’s.
more words than necessary to explain that, but there you go.
That’s what I thought you meant, then you said to put them on the foil peel side down. I don’t see how that is possible when the peel is on the outer edge of the ring. Other than that it sounds good, and fairly similar to a recipe Shugs had on here a couple weeks ago.[/quote]
Heh, yeah that peal side down comment really only applies to the 2 end-caps of the apple. Yeah I like his idea a lot, I just don’t have a slow cooker.
[quote]Tyler123 wrote:
Since you mentioned acquiring basic cooking skills, I thought I would mention something I’ve been doing lately that has dramatically improved my mornings.
Instead of just chomping that apple, turn it on its side and cut circular slices (while this is going on, you’ve set your oven to broil). Put the slices (peal side down) on some tinfoil (easy cleanup) sprinkle on some splenda (optional) and then sprinkle liberally some cinnamon. Stick them on the top rack, closest to the broiling element and let cook for a few minutes.
This is basically like eating apple pie filling minus the pie and minus the sugar, plus it puts a nice spin on eating apples.
[quote]Gambit_Lost wrote:
Tyler123 wrote:
Since you mentioned acquiring basic cooking skills, I thought I would mention something I’ve been doing lately that has dramatically improved my mornings.
Instead of just chomping that apple, turn it on its side and cut circular slices (while this is going on, you’ve set your oven to broil). Put the slices (peal side down) on some tinfoil (easy cleanup) sprinkle on some splenda (optional) and then sprinkle liberally some cinnamon. Stick them on the top rack, closest to the broiling element and let cook for a few minutes.
This is basically like eating apple pie filling minus the pie and minus the sugar, plus it puts a nice spin on eating apples.
