mass meal ideas wanted?

[bigbaldbulldog]

I have a BMR of 2100. If you were to suggest a daily meal plan to gain lean muscle mass on a 16 week cycle what would it look like?

 

[bigbaldbulldog]

bump 4 info... and feedback

 

[MMX2]

What does your diet look like right now?

 

[bigbaldbulldog]

What does your diet look like right now?[/QUOTE

7:30 am Cytogainer 4 scoops

10:00am 1/2 cup oatmeal w/raisins and 2 cups skim milk

1pm 10 oz meat,fish or poultry with veggies

3pm train drink 125 grams carbs/10grams Glutimine/BCAA

postworkout drink cytogainer/liquid amino

5:30 10 meat,fish,poultry and veggies, rice

9:00 grits or oatmeal with a protein drink (Sythepure or muscle milk)

my supps are:
Liquid aminos
BCAA
EAA
Multi-V
Cytogainer
Muscle milk
Synthepure

I drink almost 1 gallon of liquids a day in the form of green tea or water
i sleep from 11pm-7am but wake up atleast 3 times a night. Have not been able to sleep straight through the night in about 5 years..

 

[bigbaldbulldog]

BUMP my own post.. perhaps many guys are interested in the answer as much as i am...lol

 

[plifter48]

In order to really tell if you are gaining LBM you need to be able to measure you bodyfat at least once a week. Calipers are probably the cheapest and fairly accurate, but pretty time consuming to use. You can also purchase a scale that uses bioelectric impedance to measure % bodyfat . I would start by increasing 500 calories every day. Make sure you are getting at a minimum of 1.5 grams of protein per pound of bodyweight per day. I also noticed that you go from 5:30pm to 9:00pm without a meal which is a fairly long time to go without some protein and you can slide another meal at 7:30pm at then eat again at 9:30. Also for your last meal you want minumim carbs - mainly just fibrous carbs, protein and EFA's (flax seed oil and fish oil). EFA's is another thing I noticed lacking from your diet (unless they are in cytogainer which I'am not too familiar with). EFA's will help to keep you lean, are good for your heart and joints and are a great way to get additional calories in your diet.

 

[giantkilr]

get your base caloric intake & add 500cals to that...that would be your caloric intake each day...see how that works & if you are gaining...if you arent gaining then add another 200cals or so until you see yourself start to gain...

for my diet breakdown, i like a 45/35/20 split...i am sensitive to carbs so i like to keep them on the lower end...thats just me so you would have to know how you respond to carbs & so on to get your split...

calipers would help as well so you would know what kind of fat you are puttin on as well...or you can just use the mirror if you are honest with yourself...

 

[Bignick]

you could eat four big macs if you got enough cardio....haha.


I try to get in some lean meat at all meals. I find it is easier to get dry ass tuna down if i space it out. I am a big salad guy. I think it helps as ruffage and keeps the pipes clean. I have been replacing meat with protein here lately for 4 meals and have really noticed the difference and i mean that in a negative way. I felt alot better about my progress when i was getting a majority of my protein from lean meats.

Its hard to get in enough lean meat especially if your broke and busy. but thats just my 02. cents. Try it see if you like it.

 

[w000dy]

my meal for dinner usually consists of: 1/2 lbs meat, large raw salad with salt and pepper, 1 peice of cheese, 2 slices of toasted wheat bread lightly buttered, and sometimes 14 oz of whole milk.

 

[irishpride]

i drink the cals i cant eat, ususaly my training is so intense that i cant eat to much or i will throw it up so i use stuff like N-large with rice milk and some hempseed oil as a big meal replacement

 

[da_Fonz]

my meal for dinner usually consists of: 1/2 lbs meat, large raw salad with salt and pepper, 1 peice of cheese, 2 slices of toasted wheat bread lightly buttered, and sometimes 14 oz of whole milk.

Whats with tghe toast bud? Throw red potatoes in there instead.