Quote (KickinWings @ Feb 6 2010 01:18pm)
height: 5' 7"
weight: 145-150
Activity Level: Weight lifting class in the morning, Swim class mid-day, possible serious weight lifting after school (weight lifting class doesnt provide enough time)
ok here's a good idea.
for pure maintenance, your body requires approximately 1,800 calories (not counting activity). Add in the activity...and you are looking at approx 2,300-2,500 calories a day for a lean bulk @ your height/weight/activity level.
try this on for size:
meal 1 - 3 whole eggs + 3 egg whites + 1 cup oatmeal + 1 banana + 1 cup milk
meal 2 - 1 can tuna + 2 slices whole grain bread + 1 cheese stick + small salad + 1 apple
meal 3 - protein shake + 1 banana + handful mixed nuts
meal 4 - 8 oz chicken breast + 1 cup brown rice + broccoli + olive oil
meal 5 - 8 oz lean steak + whole grain pasta + grated cheese + green veggies
meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts