Help with creating meal plan

Zephyr

New member
Whats up everyone,

I know you all probably hate when someone comes in here and asks for a complete meal plan, but I'm really in need of some help here.

I worked out steadily for about 7 months and gained an alright amount of muscle, then i got injured and have been working out off an on for about 4 months..steadily loosing my muscle. I really want to get big again, and i realized that my whole time lifting weights i never ate anything healthy or good for gaining weight.

After reading some articles i feel like a complete dumbass for never eating good, but now i want to fix that. The only problem is that creating a meal plan is seriously ****in impossible for me...i have no idea how to make it...

All i know is that i weigh 150 pounds and should take in about 3,600 calories a day.

So if anyone would mind putting down general foods to eat for any meals of the day, it would be greatly appreciated. I'll just throw all suggestions down on a piece of paper and make a plan.

Also, i'm looking for a mass gain diet. And a problem i have is i dont like eggs, nuts, or peanut butter. But those are the only restrictions.

Thanks alot :wave2:
 
i wish i could give you a whole diet but im still trying to figure mine out lol .... chicken breast, fish, turkey, oats, multigrain bread, veggies etc are all good foods. Maybe try making the eggs differently would help, or try peanut butter with a bannana if you dont like it alone. All three you listed are cornerstones for a lot of people :)

personally Ill have eggs (a couple whole and a few extra whites) with oats/bran cerial for breakfast
and something like a chicken breast sandwich with a fruit for lunch
and then a protein shake with milk or some cottage cheese before bed.

other than that I just fill my other meals with whatever i need and is available.

Im no expert but hopefully this gives you a start
 
Ye, kinda put it in simple terms which is good for me haha

So for now i guess ill just go pick up some lean turkey, oats, some veggies and a couple of that other stuff and try to eat it 4 times a day, and in the meantime ill still painstakingly try to find a meal plan :lick:

Thanks
 
shortstop1616 said:
Be careful what you spend at the grocery store eating healthy adds up. Follow the meal plans at Invalid Link Removed
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definately not needed.. dont pay for meal plans do some research ask questions u can definately figure it out for free.. save ur money for ur groceries.
 
I would say that 3,500 might be a little high for someone that only weighs 150lbs

Keep it simple you've only really started in this game, aim for about 5meals a day, include both lean meats, and a few meals of fatty fish and Red meat per week.

You can mix it up every now and then and don't be to concerned about having the odd dirty meal.

Try to get 1.5gs of protein per lb of body weight (at least)

also the mealplansite.com is worth a look see. Its run by a group of nutritionists some that advise a number of top bodybuilders- they have some basic meal plans up there that might be useful.

But in the end its all about research research research
 
Drago86 said:
also the mealplansite.com is worth a look see. Its run by a group of nutritionists some that advise a number of top bodybuilders- they have some basic meal plans up there that might be useful.
Click to expand...

I just checked out that site.. i dont really agree with the meal plans they lay out for bodybuilders... just my .02

but Drago is dead on about everythign else he said.
 
edit:you know the weight issue i have always struggled with gaining weight and retaining a decent amount. I just keep adjusting the intake to and watching the mirror seem to work the best for me.

Seemed as I had tried to highjack your thread which wasen't my intent.
 
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