Quote (Betagold @ Dec 27 2009 08:08pm)
I'm 18 and have been working out for a few months but recently started getting serious about it.
6'4" 175lbs and I'd say around 10% bf, so I am trying to put on some muscle mass while keeping my lower bf and definition, this is the meal plan I've developed. Meal 1, 3, and 5 will be eaten in my cafeteria so I don't have much control the main dish of meal 3 and 5.
Meal 1 - oatmeal / 2-3 eggs, orange/apple/banana
Meal 2 - chicken breast, serving of kidney beans, orange/apple/banana
Meal 3 - some sort of meat, spinach and carrots, orange/apple/banana
Meal 4 - can of tuna and some whole grain pasta apple/orange/banana
Work out - 1scoop protein shake, some pasta? or fruit? or nothing?
Meal 5 - some sort of meat, pasta, spinach and carrots, orange/apple/banana
any recommendations?
changes are made below::
Meal 1 - oatmeal /3 eggs, orange/apple/banana
Meal 2 - chicken breast, serving of kidney beans, orange/apple/banana
Meal 3 - lean beef or chicken, spinach and another green veggie, orange/apple/banana
Meal 4 - can of tuna and some whole grain pasta
POST Work out - 2scoop protein shake, 1 cup fruit juice with your creatine monohydrate
Meal 5 - Chicken breast or Turkey + salad + black beans
Meal 6 - 1 cup cottage cheese + mixed nuts (pre bedtime)