meal plan??

  1. meal plan??


    Im 16 trying to become a model i need to add lean mass to my upper chest, shoulder, arms area but i dont want to gain fat

    My General Food Plan with P-slin
    9:30- 2 servings tuna, 1 cup fruit and salad, 20 oz water
    Cal 3 Fat 5Carb 26Pro
    12:00- 6oz chicken breast, 2 cups fruit and salad 20oz water
    Cal 3Fat 2Carb 38Pro
    2:30PRE- oats, 2 scoops whey, 8oz milk
    Cal 4FAT 75 Carb 48Pro
    POST-oats, 2 scoops whey, 8oz milk
    Cal 4FAT 75 Carb 48Pro
    7:00- 5oz salmon, 1 cup fruit and salad
    Cal 13 FAT 5CARB 22PRO

    Daily Intake
    1619Cal 27Fat 162Carb 182 PRO

    My general food plan without P-slin
    9:30-3 servings tuna, 2 cups fruit 2 cups salad
    Cal 3Fat 0Carb 39pro
    12:00- 8oz chicken breast, 2 cups fruit 2 cups salad
    Cal 2Fat0 Carb 43Pro
    2:30 PRE- oats, 2 scoops whey with 8oz milk
    Cal 2Fat 40Carb 48Pro
    POST-oats, 2 scoops whey with 8oz milk
    Cal 2Fat 40Carb 48Pro
    8:00- 2 cups fruit 2 cups salad, 5oz salmon
    Cal 15Fat 0Carb 35Pro
    Daily Intake
    1440Cal 24Fat 80Carb 213Pro


  2. What are your stats? At first glance I would say that this isn't enough food unless your weight is really low, but post your stats and we can help you out.

  3. 6'2 187lbs 15%BF
    i want to be lean like 6'2 180Lbs7%bf I dont want to look like bodybuilder just that lean tone model look
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  4. Your diet is extremely low even for a cut.

    You need some more Healthy fats.

  5. id say what ur tryin to do is pretty tough, unless ur gonna spread it over a long period of time. i agree with the other guys, that amount of calories is way too low for anyone, especially someone ur size. if u wanna gain some size, u definitely need to bump the calories. maybe try starting at 2000 and bumping it up by 200/week until u notice that ur starting to gain more fat then ud like and then go back to the previous week's calories.

    or u could do what alot of people do and just bulk(3000+ calories most likely) for a month or two and then cut. that might get u the size u want and then get down to the lower bf that u want.

  6. ok thanks for the info guys
  

  
 

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