Please review my meal plan, pls!!

kaji

Ok, so I'm 26 years old, 6ft 2", 200 pounds, about 17% bodyfat.
My aims are to bulk up as I've a slight frame (I feel thin/fat!), and feel very unfit at the moment. I've been following this plan for a few wks, tweaking it as I went along. What do people think of it? Should I put in more fruit/veg or add more protein? I have real trouble trying to come up with pre & post workout meals, so please criticise all u want! Any help would be amazing!



Meal 1:
Bowl of oats (with nuts & linseeds)
Juice
Whey protein shake



Meal 2:
Yoghurt
Banana
Whey brownie



Meal 3:
Turkey sandwich
Grapes



Meal 4:
Milk
Omelette salad/ Salmon & veg/ tuna salad (This meal will be different each day)
Will take Cod liver oil & Vitamin tablet after this meal



Meal 5: (Pre workout)
Whey protein shake
Apple



Meal 6: (Post workout)
Whey protein shake
Banana
Sports drink (something sugary)
Creatine & grapefruit



Meal 7:
Cottage cheese on crackers
Whey protein shake
L-glutamine supplement

Ray Mond

More natural protein, steak chicken breast eggs....more veg too. Ur not really having much after training either

sportinglegend

For pre workout I would look at something light like 1 piece fruit and a breakfast or protein bar with a sports drink and for post workout timing is key you have a 40 minute window in which to take in enough protein and carbohydrates to aid recovery and maximize muscle growth potential.

You are taking in a lot of protein so I wouldn't see any need to add and more to your diet.

I would consider adding some more fruit into that plan if i was you.

http://www.ausport.gov.au/ais/nutrition

The above link has some great resources on nutrition that you might be able to get some more information from.

Jay Farrant CPT

Ray Mond wrote: »

More natural protein, steak chicken breast eggs....more veg too. Ur not really having much after training either

10-15 mins pre workout
carbs whey hyrolysate/isolate mixture
Reason
Increase Insulin and nutrient transport
Initiate recovery process before training

5-10 min post
carbs whey hydrolysate isolate mixture
Reason
Continue recovery process


30-40 mins post workout
carbs whey hydrolysate/isolate mixture
Prevent amino acid crash and halt protein breakdown post workout
.Fuel elevation in protein synthesis and accelerate recovery.

Your first and second shake should be split in half.
I would use a glucose source instead of fructose but that's being picky.
an apple isn't enough to spike your insulin. Its high in fibre so swap it for the banana. or something simple and quick carb wise.

the drifter

Moved to N&D hope mods dont mind.