clear plan, critique please!

[mkretz]

Hey guys I'm 20 years old, only 130lbs.... lost alot of weight (around 30lbs) (mostly muscle mass) over the past couple years. I am so sick of being so skinny and want to get back to the jacked old me haha of course i want to do it with minimal fat gain but here is a sample of what i did today...... I'm shooting for a 40/30/30 split p/c/f shooting for 3,000 cals a day, hit it right on today and pretty stoked, hope to see imporvements. I've been around 2600 lately and have stalled at 130 so hope this works....... Any thoughts or suggestions i would be glad to hear Thanks!

Breakfast - p/c/f
3 whole wheat waffles - 5/50/11
3 T Sugar Free syrup - 0/6/0
Protein - 25/1/0
5 oz milk - 5/2/0
.5 T Cocunut oil - 0/0/7
Fish oil tab - 0/0/2
3/4 cup + 2 T eggbeaters - 21/3/0
Totals:60/65/23 supplements with breakfast - Glucosamine, animal pack, resveretrol, vit. D

Lunch -
2 slices Eekiel Bread - 8/28/4
3 oz turkey - 20/1/2
Prov. Cheese - 5/0/5
3/4 cup greek yogurt - 15/7/0
2 oz apple - 0/8/0
1 oz. avocado - 2/2/4
fishoil cap - 0/0/2
Asparagus - 3/4/0
Egg white - 3/0/0
Totals: 55/50/17

W/O

During W/O i sip on extend and purple wraath mix
An hour into training i also start sipping on a shake with 30g hydrolyzed whey 10g casein and 40 g glycomaize

Post w/o ( about 1.5 hours after finishing the shake)

Tuna - 32/0/2
1 cup quinoa - 6/30/2.5
3 eggs - 18/0/13.5
Big salad with lot of veggies and egg - 5/15/0 Make the tuna quinoa and eggs into a big scramble
Totals: 61/45/18

"snack"
2 oz tuna - 12/0/1
3 oz leftover beef roast - 24/0/7
brussel sprouts - 3/9/0
1/2 T olive oil - 0/0/7
Broccoli with butter 0/3/2
egg whites - 9/1/0
Totals: 48/13/17 - kinda just came home from being out and jsut started eating and grabbing stuff

B4 Bed:
1.5 scoops casein - 36/5/2
6 oz milk 6/2/0
1/4 oz mixed nuts - 1/1/4
1/2 oz cheese 3/04
1/2 TFlax oil - 0/1/6
1/2 T Coconut oil - 0/0/7
Totals: 46/9/23

Daily totals - 310/224/99 - 3027 cals. I am trying to get most of my carbs and cals in general actually int eh morning before my workouts and also post w/o and then slowly taper them.


any input is greatly appreciated. thanks again guys

 

[mDeezy]

not much to say except looks really good. if you eat similar macros daily you should pack on some mass being only 130 now. if you plateau at all i'd say add some cals between breakfast and lunch, and maybe try some desiccated liver tabs with meals for extra cals and aminos.

 

[mkretz]

thanks...... yea what exactly are those lol is ee alot of guys usin those and ive seen them around, jsut never got them, and when do u take them

 

[mDeezy]

they're just what they sound like, tablets made from cow liver. The dosing on a bottle says 2 tablets with every meal, but a lot of heavy lifters up it to 4-6 per meal. The reason they're popular is because they're packed with aminos and are inexpensive (15 bucks or so for a tub of 500). 2 tabs provide 14 calories and 3g protein.

 

[mkretz]

hmmm, may help, thanks ill look into those