Meal plan help

[tbird]

Hello

Iam just in the process of getting together a weight program to gain muscle and weight overall. Iam 23 years old and weigh 60kg but would like to be alot more. I have got a meal plan at the moment but I know its not what it should be to gain muscle etc. Could someone help me out by eliminating any of the bad things in my meals and replacing them with something more effective. Thanks.

Meal plan

Breakfast

6 weetbix

1 glass of water

banana

Morning tea

2 egg toastie pies (mulitigrain bread)

glass of water

Lunch

1 yoghurt

1 apple

1 banana

1 glass of milk (full fat)

1 glass of water

Afternoon tea

2 egg toastie pies

1 glass of water

Dinner

Usually a meal which consists of meat, 2 potatoes, peas, carrots.

1 glass of water

Before bed

2 peanut butter sandwiches

1 glass of milk

1 glass of water

[holdenman]

My two cents, protein at breakfast, a shake if that suits. Defenitely something more substantial at lunch, carbs and protein e.g chicken & rice. Not sure what an egg toastie pie is?? But they may need looking at too.

Have a look at some of the posts in the nutrition section you will get a fair idea of what you should eat.

[Gym rat]

My 20 cents is stop having weetbixs for breakfast and have oats instead with yoghurt,banana and a protein shake.

[Pseudonym]

My fifty cents: Try to have a source of protein (red meat, chicken, fish, eggs, protein shake) with every meal. You've got a good number of meals there, but maybe throw in a post-workout protein shake as well.

EDIT: There's no real advantage in posting the same thing twice, so I've merged your topics into one.

[Gym rat]

before bed have a shake or a smoothie and in the way of milk I would change from having blue milk to trim milk which is lower in fat

[tbird]

Thanks for all the advice. Oatmeal for breakfast and a shake before bed it is. Should I eat anything with a shake? Is peanut butter sandwiches ok?

[Gym rat]

stop having bread no you should not have anythingh to eat before you go to bed just have a shake or a smoothie

[holdenman]

Thanks for all the advice. Oatmeal for breakfast and a shake before bed it is. Should I eat anything with a shake? Is peanut butter sandwiches ok?

Yes I think if you want to bulk definetly eat solid food as well as your shakes. Never rely on a shake as a meal. IMO peanut butter sandwiches are fine before bed, bread is not bad if its a grainy brown one.

[Ordy]

I dont get the 'dont eat before bed' part.

I usually eat quite a bit at night and have a weight gainer shake before bed.

Also still having steady gains week after week. (should make a Journal but too lazy )

[holdenman]

I dont get the 'dont eat before bed' part.

I usually eat quite a bit at night and have a weight gainer shake before bed.

Also still having steady gains week after week. (should make a Journal but too lazy )

Yip :nod: absloutely should eat before bed. Its the longest period of time your body is going to be without food for and lets not forget people you burn energy while sleeping too.

[Draft]

Agree that you should eat before bed while bulking. If you don't eat for 10 maybe 12 hours then you are giving your body way to much time to break down your muscles.

Personally, I would go for either a slow releasing protein powder or, failing that, add some good fats to a shake e.g. nut butter or olive oil and it will slow the release of protein.

Carbs before bed really aren't necessary and the excess energy will tend to be stored as fat - while you bulk you want to keep the bulk as clean as possible.

[Ordy]

hmm carbs before bed. I might swap my shakes around a bit then and just have protein before bed. Might stop this gut from getting bigger =p

[holdenman]

23yo & 60kg personally I would be eating as many carbs as possible and yes before bed too, doubt at that weight he would put on much if any fat

[Gym rat]

I would also suggest having some flaxseed with your breakfast aswell a 1kg bag flaxseed is cheap as to buy from your local healthfood shop for only ten dollars plus it last ages.I would have 2tsp of flaxseed with your oats.

[tbird]

Thanks heaps any extra advice is going straight to pen and paper and into the meal plan im sorting out.

What is the best type/brand of shake i should buy?

Should i buy creatine or any other products?

[Gym rat]

In the way of shakes go I would suggest balance 100% whey protein it easy to mix in the blender

[Gym rat]

When you travel ie flying to any where in NZ I would suggest having a carbless bar or balance fuel 2 go bar which is more healther to have the crips which are high in fat.

[Calvin]

before bed have a shake or a smoothie and in the way of milk I would change from having blue milk to trim milk which is lower in fat

Dont ditch the saturated fat in milk if your bulking. need it for hormone development

[tbird]

So I've changed a few things around and how does this look..

Age; 23

Weight; 60kg

Height; 162cm

Morning jog

Breakfast 6.30am

1 cup of oats (a few flaxseeds)

1 banana

2 egg omelet

1 low-fat yoghurt

1 water 200ml

1 creatine 200ml

1 protein shake 200ml (100% whey)

Morning tea 10am

2 boiled eggs

2 peanut butter sandwiches (multi-grain)

1 pear

2 water 200ml

Lunch 12pm

1 cup steamed brown rice

3 boiled eggs

1 water 200ml

1 protein shake 200ml

1 creatine 200ml

1 fish oil tablet

Afternoon 3pm

2 boiled eggs

2 peanut butter sandwiches

1 orange

2 water

Dinner 6-7pm

Meat-chicken, (potatoe, peas, carrot, pumpkin, beans) choice of 3.

2 waters

7.30pm Workout

Before bed 8.30-9pm

2 peanut butter sandwiches

1 low-fat yoghurt

1 water 200ml

1 protein shake 200ml (1 table spoon olive oil)

1 creatine 200ml

1/2 cup almonds

Is there too many eggs in this meal plan? Only have so many because they are easier and cheaper to have than meats.

[Gym rat]

Yes you are having to many eggs with your new eating plain having a two egg omelet with your oats etc but for the other times have egg whites instead. If you dont mind me asking what brand of creatine are you using?I would also increase your water intake because you are taking creatine to 5L of water.

[tbird]

So would boiled eggs with yolk out be fine?

Im having Higher Power Micronized Creatine, is that ok or what brand should i be using?

[Gym rat]

yes that would be fine having hard boil eggs with out the yolk and that is fine for to be using that brand for creatine