Stats:
Height: 5'10
Weight: 165lbs
Chest: 42"
Arms: 14"
Calfs 14.75"
Thighs: 23"
Waist: 30"
Bodyfat: 13%
Age: 38
Training length: 23 years. Yes, really. 23 years and I only weigh 165lbs. I know, I'm scrawny. That's why I joined.
Resting Metabolic Rate = 1,922 cal
Cost of Activity = 3,075 cal
Exercise expenditure = 376 cal
Thermic Effect of Food = 192 cal
total energy on weight days = 3,644 calories
Here is my proposed diet to gain lean mass on weight training days (3 per week). Meals are either protein plus carbs or protein plus fats. Ratio: 50% carb, 25% protein, 15% fat. It's about 100o calories more than what I was eating before, and a lot more protein.
Meal 1
300g milk 10.2g protein 15g carbs
33g whey 30g protein
80g shredded wheat 54g carbs
18g raisins 14g carbs
Meal 2
100g tuna 25g protein
20g whey 18g protein
1 banana 23g carbs
1 slice bread 18.5g carb
25g honey 20g carb
50g cucumber 15g carbs
50g broccoli 3.5g carbs
Meal 3
4 eggs 32g protein, 35g fat
56g mackerel 11g protein, 12g fat
Meal 4
14g whey 13g protein
100g chicken breast 30g protein
1 slice bread 18.5g carb
25g honey 20g carb
50g tomato 18g carbs
50g cucumber 15g carbs
50g carrot 5g carbs
50g broccoli 3.5g carbs
Meal 5
50g chicken thigh 13g protein, 5.5g fat
33g whey 30g protein
25g peanut butter 11.5g fat
39g almonds 21.7g fat
Meal 6
48g Whey 43g protein
100g Carb 85g carbs
add vegetables
Meal 7
2 eggs 16g protein, 17.5g fat
30g whey 27g protein
38g almonds 21g fat
I can stick to this diet, so please don't tell me to keep it simple! :-) The hardest part for me will be fitting it all in my little belly!
So, please give me the benefit of your experience and tell me if this is a good start.
Height: 5'10
Weight: 165lbs
Chest: 42"
Arms: 14"
Calfs 14.75"
Thighs: 23"
Waist: 30"
Bodyfat: 13%
Age: 38
Training length: 23 years. Yes, really. 23 years and I only weigh 165lbs. I know, I'm scrawny. That's why I joined.
Resting Metabolic Rate = 1,922 cal
Cost of Activity = 3,075 cal
Exercise expenditure = 376 cal
Thermic Effect of Food = 192 cal
total energy on weight days = 3,644 calories
Here is my proposed diet to gain lean mass on weight training days (3 per week). Meals are either protein plus carbs or protein plus fats. Ratio: 50% carb, 25% protein, 15% fat. It's about 100o calories more than what I was eating before, and a lot more protein.
Meal 1
300g milk 10.2g protein 15g carbs
33g whey 30g protein
80g shredded wheat 54g carbs
18g raisins 14g carbs
Meal 2
100g tuna 25g protein
20g whey 18g protein
1 banana 23g carbs
1 slice bread 18.5g carb
25g honey 20g carb
50g cucumber 15g carbs
50g broccoli 3.5g carbs
Meal 3
4 eggs 32g protein, 35g fat
56g mackerel 11g protein, 12g fat
Meal 4
14g whey 13g protein
100g chicken breast 30g protein
1 slice bread 18.5g carb
25g honey 20g carb
50g tomato 18g carbs
50g cucumber 15g carbs
50g carrot 5g carbs
50g broccoli 3.5g carbs
Meal 5
50g chicken thigh 13g protein, 5.5g fat
33g whey 30g protein
25g peanut butter 11.5g fat
39g almonds 21.7g fat
Meal 6
48g Whey 43g protein
100g Carb 85g carbs
add vegetables
Meal 7
2 eggs 16g protein, 17.5g fat
30g whey 27g protein
38g almonds 21g fat
I can stick to this diet, so please don't tell me to keep it simple! :-) The hardest part for me will be fitting it all in my little belly!
So, please give me the benefit of your experience and tell me if this is a good start.
Diet Critique For Scrawny Guy Please
