Looking For Good Meal Plan...

Diet and Nutrition
1

I will be starting my first year of D3 college football later this summer. I’m 18, 6’2" and right now about 200lb. To give you an idea on body type, I play offensive tackle, and am small for it, but I dont look like a WR. As of valentines day I weighed 230, and wanted to lose some tub. It worked pretty well, as now Im down to 200. Im no Adonis or anything, but there is less chunk. This was accomplished by cutting carbs a lot while using Westside lifting techniques and basically no cardio.

Now I’m on my school strength and conditioning plan, which uses basically a Westside template for the 4 lifting days, but also some running. It includes tempo runs on mondays and saturday (which are generally around 1-2 miles long, run at 75% capacity for 200m then walk 100m, or run 100m and walk 50, and repeat).

On wednesday it is speed and agility day, so I do about 16 20yd sprints and about 28 pro agility tests. On tues, thurs, and fri I also do GPP (jumping jacks, shuffle splits, line hops, vertical jumps, burpees, star jumps, sit-ups, pushups…we use 4 of the above).

So obviously it is a lot of volume, and has certainly contributed to my weight loss. I need now to gain weight up to 215-220 before I get there in August.

Here’s where the question comes in. What is the best meal plan to use so that I will gain the mass I need, but not all the chunk back? I know a lot of cardio isnt ideal when bulking, but A)i have to do it and B)i need to keep/gain any speed i can get.

So any tips/good articles where I could find a good meal plan or meal plan making tips?

Thanks for any help

2

I would suggest starting with Dr.Colgans’s “nutritional Pyramid” that he created in 2002. Daily servings as follows: 6 vegatables, 4 fruits, 3 grains, 4 Proteins(2 animal,2 dairy if you like),1-2 of protein supp. w/daily vitamins&minerals, as well as 1-2 hi GI foods for post training. It’s working fantastic for me; great changes in body composition.
Other than pre-determining the amount of protein I need per day and then dividing that amount evenly into the 6 total sevrings, all I have to do for a food diary is check off the servings on a chart as I consume them durring the day.
Beauty in simplicity…

3

thanks for the response man.

Question about carbs: How many should I be consuming? Like i said I was consuming very little before to try and lose weight, but I did experience more fatigue in the gym etc. Anyone have any ideas on the ratio I should use between carbs/fat/protein?