Master Of Puppets

I'll snag macros/ calories a little later, but whatya guys think? I am tryin to put on like 5-10lbs. Right now I'm 5'8 180ish and like 12-13% bf.

1: 4 hardboiled eggs, cup of green tea
2: 4 cheese sticks, some carrots
3: (preworkout) ham/ cheese sandwich on ww bread
4: 2 scoops whey, 1 ww bagel, 1/2c mixed veggies, green tea capsules
5: chicken breast or lean beef w/ 1c mixed veggies, 2 tbsp. natty pb
6: 1c cottage cheese, 3 tbsp. natty pb

And I snack on a handful of almonds every once in a while.

I haven't put on any weight yet, but I've gotten a little bit leaner since starting this diet. I am especially wondering if I am eating enough pre-workout.

Thanks for any and all advice.

MOP

__________________
Goals: Be strong.

DJSTARER

more carbs. let me re-phrase that, more complex carbs. specifically in your breakfast. If you add like 70g of carbs at breakfast, and remove like two of those yolks (or not), you'll be money. Your pre, and post workout protocal looks good. I'm especially fond of your pre-bed selection.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

Total 1400 in competition

Master Of Puppets

Alright so I guess I'll just throw a big bowl of oatmeal in at breakfast.

MOP

__________________
Goals: Be strong.

XiLe Ultra

Meal 2 seems really small. I don't know why cheese sticks...but carrots (and most vegetables that I know of) have very little calories. Even lean chicken doesn't have that much, 4oz is about 140 calories. So I'd add 6-8 oz of chicken in meal 2. Post workout looks good, pre-workout could use some peanut butter or something extra of your choice. IMO way too little pre-workout.

__________________
Deadlift: 405
Bench: 225
Squat: somewhere inbetween


MP #17 (no G & N)

Master Of Puppets

The reason meal two and three are so small is because they are at school. Cheese sticks are nice because they are basically protein, no refrigeration needed (they stay cold until I eat them), and I don't need to cook anything. I'll try and like cook a chicken breast up and put it in pieces in a little baggy, but other than that it's hard to eat haha.

MOP

__________________
Goals: Be strong.

b-boy

plain and simple more protein! protein is first in the diet bro, you get your protein in and the rest is icing on the cake, its fat, and carbs that you will manipulate in order to achieve your goal, whether it be fat loss, maintain, or weight gain. take in at the bare min. 180 grams of protein so thats 30 grams minimun at each meal and you sure aint getting that bro, infact if your working out hard and pretty active i would prefer you get 1.5 x's your bodyweight in protein so thats 270 grams of protein and 45 grams per meal for 6 meals, that i don't really know how much muscle you carry but at least start with 180 grams of protein a day (30 grams a meal for 6 meals) and you will get to where you want to be physique wise. Now i would like to see different fats in your meals also, natty p-butter is fine but you need to get some fish and borage oil, you can easily get them from any supp. sponsor on this board its cheap and hella effective. Bring your complex carbs (oatmeal, sweet potatoes, brown rice) up to at least 200 grams. You have got to eat son, if your training hard and hit a lil cardio here and there depending on your metabolism you will gain some good lean muscle tissue.

Master Of Puppets

How's this look guys?

Meal 1:
Turkey Sausage
2 eggs, 2 whites
1c oats
Green tea

Meal 2:
1 Chicken breast
Celery

Meal 3:
Beef Jerky
Almonds

Meal 4: pre-workout
1c Oats
2 packets tuna
2 tbsp. olive oil

Meal 5: post-workout
1 slice wg bread
V8 juice
2 scoops whey
Green tea capsules

Meal 6:
2 turkey burgers or two chicken breasts
1c Mixed veggies
2 tbsp olive oil

Meal 7:
1c cottage cheese
2 tbsp. natty pb

MOP

__________________
Goals: Be strong.

DJSTARER

its an interesting set of ratios you got there. seems a bit high in the fat content, but if the calories are right, that should only help you make leaner gains IMO. I would still add some carbs. Looks like you have a TON of protein there. Try taking one of the whey scoops PWO, and add it to breakfast.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

Total 1400 in competition