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      06-12-2014, 04:01 PM   #1
squishy
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How's this weight training nutrition plan?

Hi everyone,

Just started weight training, and aiming to add 10# of muscle in 3 months (a bit ambitious, but setting a goal I think is attainable). Currently 20 yo, M, 6'5" and 173# (underweight). I have everything figured out in terms of what weights, how much, how often, etc. But, need some opinions on my nutrition plan. Here's what I have planned out:

Workout days:
9:00- Oatmeal, whey protein shake (30g), banana, cup of water
11:00- Workout
12:00- Whey protein shake (30g)
1:30- Chicken, white rice, slice of cheese, cup of water
3:00- Shake consisting of Greek yogurt, cup of milk, banana, 2 tablespoons of peanut butter
6:00- 2 tuna fish sandwiches, cup of water
8:30- Chicken/steak/salmon, cup of water

Total protein intake: 225g

Seems like I'd be getting sufficient complex carbs in in the morning, and simple carbs/protein after workout. Only reason for the peanut butter and milk is that I'm trying to gain just a bit of weight early on to get started. I'll slowly cut these out after some progress.

Now, for "non-workout" days, I have the same planned, but only because I still do some bit of exercise (cardio ~20 mins, or just basic abs stuff), but I obviously don't go as hard on my body. Just simple stuff to keep the blood moving. Would it be OK to keep the same plan for "non-workout" days as workout days? Should I cut anything out/add anything?

My other issue is that when I add bulk foods like peanut butter, I always gain weight in my belly area. It just doesn't disperse well throughout my body. So, I can't really follow the bulk first then cut method, as I'd just get a huge gut and no muscle gains.

Thanks for any advice in helping a newb!
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      06-12-2014, 04:35 PM   #2
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I don't like your diet- I say this with a smile and thirty more years of experience.
It's all my opinion - and I don't know your lifting schedule or routine - but I'd feel awful repeating your diet for more the a couple of days.

Why not some breakfast cereal's; corn-flakes, Cheerios, RiceKrispies ? Afraid of the malted sugar? They are fortified (not naturally)
Where are the nuts and tomatoes and blueberries? The different leafy greens? Potatoes and root vegetables for minerals.
I like a tuna sandwich but canned tuna is not the highest quality, get in some egg salad.

As much a crazy MF'er Lee Priest is - watch his videos on Youtube observe what he eats and how he trains. Even though the age difference - he has great info.

I would also suggest a hand-eye routine once a week: like boxing training or tennis/basketball.

Protect your joints and Crossfit is a joke so don't copy that crap.

In the end you got to get as many opinions and knowledge as possible and make your own decisions on how to train.
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      06-12-2014, 07:48 PM   #3
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Not a lot of vegetables in there.
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      06-21-2014, 04:59 PM   #4
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Great reads for nutrition are 4 hour body and Living Lean. Both guys are pretty headstrong yet quite smart. I agree diet is lacking in most things you need and far too boring for a human. PM me if you want some help. Not to toot my own horn but im a 2 time pro athlete and have a masters in human performance and have written two books. I am not smart just well read
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      06-22-2014, 09:15 PM   #5
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If you're trying to put on muscle, it is much easier to do so without following a strict diet. You're body is very wise and you will crave foods with the nutrients you need. Right now I am cutting weight and have to follow a stricter diet as I am limiting the nutrients and calories I am taking in.. but I would say just don't over think it and give in to your cravings while starting an exercise plan as that is probably what your body needs
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      06-23-2014, 01:33 PM   #6
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Could you post your workout plan also?
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      06-23-2014, 01:57 PM   #7
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keep an eye on your daily net carbs homie.
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      06-23-2014, 04:54 PM   #8
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Lean Gains and Stonglifts 5x5 are your friend.
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      06-24-2014, 10:44 AM   #9
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No vegetables? Your carbs are coming from junk sources (white rice, nope). As others have said, add more greens, and other assorted vegetables for the nutrients.
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      Today, 12:12 AM   #10
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Hi, If anyone here would want to have a weight training program or anything which seems strenuous, I think Protein intake is very important to be a part of your nutrition plan because this increases an individual resistance in any kind of training especially when one is an athlete. You may benefit from a higher protein content to reduce cravings for food relatively if you want to increase your muscle size.
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