can anybody give me some details on a full days meal plan?
im 6’3 205 pounds, and Im looking to bulk up while at college, I take mass gainer, creatine, and glutamine, anybody feel nice enough to give me a plan?
eat 5 or 6 small meals a day, each containing lean protein and clean carbs. examples:
tuna sandwich
salmon and vegetables
bean burrito
chicken stir-fry
steak and vegetables
oatmeal is good for breakfast, or some scrambled egg whites with vegetables.
dont forget your EFAs, like flax oil or fish oil.
whey protein shake should be taken within 30 minutes of completion of workout.
mass gainer is usually a bunch of sugar. I would dump it and eat real food instead.
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eat 5 or 6 small meals a day, each containing lean protein and clean carbs. examples:
tuna sandwich
salmon and vegetables
bean burrito
chicken stir-fry
steak and vegetables
oatmeal is good for breakfast, or some scrambled egg whites with vegetables.
dont forget your EFAs, like flax oil or fish oil.
whey protein shake should be taken within 30 minutes of completion of workout.
mass gainer is usually a bunch of sugar. I would dump it and eat real food instead.
References :
take creatine and glutamine before a workout, get some whey protien or mass gainer for after, eat alot of meat, instead of chips and fatty snacks, chew on some beef jerky(low in fat high in protie
References :
Man be careful with creatine and all those supplements it can be really hard on your liver….If you want an exact plan Body for Life by Bill Phillips is great or the Abs Diet by Zincenko…..At college when I started in the mid nineties creatine was in all our drinks then guys starting getting muscle cramps really bad and one guy it clogged a vascular artery and he was no longer able to play D1 football.
Breakfast cereal w/ milk and oj
snack granola bar w/ glass of milk
lunch ham sandwich with veggies and a apple for dessert
snack probably a smoothie after working out
dinner a steak w/ veggies and a fruit for dessert
thats my meals for the day maybe one more snack before bed if im up late working and Im a 6’3 252 man
References :