Hey guys,
This is an updated clean bulk meal plan for myself. I am currently 5ft5 at 150 lbs. All constructive advice/criticism will be highly appreciated!
Meal 1:
1.5 cup oats
1 banana
1 cup skim milk
Meal 2:
5 eggs (4 egg whites, 1 with yolk)
Green tea
Meal 3:
4 oz chicken breast
Brown rice/pasta (1 cup)
Brocolli
Meal 4:
Tuna sandwich with wheat bread
Mashed potatoes
2 fish oil caps
Meal 5:
1 can beans
Turkey Bacon (2-4 strips)
Salmon
Veggies (1 cup)
Green tea
Are you able to gain on that much food? It seems like a very small amount of food to me. Regardless, meal 1 needs some protein. Sprinkle some on top of your oats if nothing else.
Doesn’t look like enough food.
Make sure you have a quality protein source at each meal. A glass of skim milk doesn’t count as a quality protein source.
What about peri-workout nutrition?
Im assuming your going for a regular ole balanced diet so here ya go…start yourself at 2500 calories with this breakdown…35% protein-225g
35% fat-100g
30%carbs(breakfast&PWO)-190g
Stick with those macros for a couple a weeks and assess where your at. If your making progress stick to it. If not add 250cal. If your feelin a little cloudy in the head after the initial two weeks up your carbs 5% and decrease fat 5%.
Keep making assessments every two weeks and add cals accordingly until a.) you’ve reached your goal or b.) your “bulk” is over…btw I’d advise keeping it clean…sure have a few pieces of junk once a week or so…but eat for you and your body! Also make sure you have a solid training program…duh!
lots of good articles and diets here on tnation. take advantage of the search bar.
Increase your fat intake is my advice.
Most people may think your diet is a cutting one, the caloric/macronutrient breakdown does seem rather low.
Perhaps its because of the ‘clean bulking’, but you know what. Just bulk up a bit on the stomach as well. If you are naturally small, it may be easier to lose it than it was to gain it.
Not sure what your supplementation is like, since you have not mentioned it. Supplements do help make a difference, that is why they are known as supplements 
Yup, search for some other diets and training programs, see if you can find anything that matches your objectives and training style
Good luck
[quote]Forkit wrote:
Hey guys,
This is an updated clean bulk meal plan for myself. I am currently 5ft5 at 150 lbs. All constructive advice/criticism will be highly appreciated!
Meal 1:
1.5 cup oats
1 banana
1 cup skim milk
1 serving whey protein or 1 c plain/vanilla yogurt
Meal 2:
4 eggs- whole
Green tea
apple
orange
Meal 3:
4 oz chicken breast
Brown rice/pasta (1 cup)
Broccoli
Banana
Meal 4:
Tuna sandwich with wheat bread
Mashed potatoes
2 fish oil caps
green veggie or piece of fruit (if PWO)
Meal 5:
1 can beans
Turkey Bacon (2-4 strips)
3-4 oz Salmon
Veggies (1 cup)
Green tea
Pre-Bed shake Metabolic Drive
[/quote]
best thing to do is try it for 2 weeks and see if you gain any weight. I added in what I might do in your situation at your stats (assuming moderate body fat levels)
this is what I would do working with your current diet and tweaking it a little.
[quote]ACTrain wrote:
Doesn’t look like enough food.
What about peri-workout nutrition?[/quote]
x2 and x2
If you’re not using Surge, I would suggest starting with 1 serving immediately PWO and then assessing after a few months from there if you need to make any changes with the timing or serving size of it.
For the love of God, use the whole damn egg.
[quote]Sharp4850 wrote:
For the love of God, use the whole damn egg.[/quote]
I accidentally the whole egg
[quote]Sharp4850 wrote:
For the love of God, use the whole damn egg.[/quote]
Damn straight!
Egg whites are for nancy-boys and their mothers.
[quote]jehovasfitness wrote:
Sharp4850 wrote:
For the love of God, use the whole damn egg.
I accidentally the whole egg [/quote]
The whole egg?!