MEAL PLAN HELP NEEDED - BIG TIME!!!

I am new to training and want to try and bulk up. I am 27, weigh 13  stone, 6ft2, and have got quite a slim average build. I would like to basically get bigger and have a better physique.

Please could someone give me some good pointers/ideas/links of foods to include in a weeks meal plan.

Please post up your current daily diet, rough timings and portion sizes also.

 
 My Story 

breakfast 8am - 2 slices of toast or 2 weetabix

snack 10am - apple or 2-3 oatcakes

lunch 12.30pm - ham/chicken/turkey sandwich

snack 2pm - crisps, apple, choclate

dinner 6.30pm - can be anything really, pizza, fish, pork chops, mince, steak etc.

snack 9pm - biscuits or crisps.

This a rough idea of the kind of crap im eating nowadays!! And as you can tell, this is the reason im posting on here in order to try and get some help!!

So RedHotF, if you can help in any way, will be greatly appreciated!! Thanks.

Hi mate try something like this
15mins before breakfast protein shake in water, one scoop
breakfast 8am - 2 slices of toast  with peanut butter

snack 10am - protein shake with flax seed oil/udos with 2-3 oatcakes 

lunch 12.30pm - ham(usually too much salt)/chicken/turkey sandwich(wholemeal bread) 

snack 2pm - apple, 15mins later protein shake with milk
 
4pm handful  of almonds or brazils
4:30 protein with milk
dinner 6.30pm - can be anything really, pizza(no), fish(yes), pork chops(yes), mince(lean 10%), steak etc. lots of green fibrous veg 

snack 9pm - biscuits or crisps.(NO) 2 slices of toast with peanut butter

before bed preferably 10:30 ish cottage cheese or protein shake casien or whey with udos
If you add these cals/fat/carbs you should start to see a change. I dont know quickly you burn cals at that height should be good, so adjust these things if your adding fat reduce slightly if your not gaining then add 2 scoops to the shakes instead of one.
Others may chime in and alter this even more fro you mate. Hope it helps

Duff, cheers for the info, can i jus ask does it matter what protein shake i have? are ones from shops like holland and barrett okay to get?

dont like this diet plain atall far to many protein shakes. breaky is shocking toast with peanut butter com on ! why not 8 eggs whites , 100g oats with skimmed milk. 10.00 u should be having 8oz chicken breast salad olive oil dressing or tuna .lunch should 8oz chicken breast 100g brown rice veg.have an apple if u need a snack your choice 4pm can tuna with sweet potato 6.30 steak brown rice veg 9pm cottage cheese and peanut butter before bed casain shake . on training days protein shake straight after training u still may need more food depends how your body reacts really u want to work out your tdee and find out your needed cals for the day so much easier.

If you're finding it hard to give up bread then i don't see anything wrong with toast in the morning as you need some quick release carbs in the morning anyway, 
I do agree with DannyBoy with respect to getting your oats in the morning (no pun intended !) for slow release... you could even have the eggs suggested with some toast also...

Dannyboy what would you sugest in the am upon rising to stop catabolism? You are correct in this type of plan if you dont work or have a very understanding boss, some just cant eat throughout the day at work, so apart from adding breakfast as you say the shakes are the only alternative for many.

And yes holland and barrett protein is about ok, but a whey protein isolate would be a much better choice, the sponsors on the board have some great deals.

the holland and barratt stuff is ****,stay away!!!    www.myprotein.co.uk

AGE: 21     
HEIGHT: 6FT 1"
WEIGHT: 10ST 2LB

STATUS: ON A LEAN CLEAN BULK!!!

NO its not s*** there are alot worst out there as I said it will do and there is alot better

duff


Dannyboy what would you sugest in the am upon rising to stop catabolism? You are correct in this type of plan if you dont work or have a very understanding boss, some just cant eat throughout the day at work, so apart from adding breakfast as you say the shakes are the only alternative for many.

mate i work 12 hours aday monday to friday its easy i prepare all my food the night before u get in a routine, my diet works well at work with breaks find it harder at home always busy .how u going to bulk on protein shakes answer me that 1??

Everyone, cheers for all the advice. As dannyboy has mentioned, i think i need to get into a routine of making my meals the night before work, as i work 9hr shifts mon-fri in office job, so it would be easier for me.

Will try and get myself some protein shakes and also try some of the foods you suggest at different times of the day.

Cheers again!

Yes definitely get into the practice of making meals and snacks beforehand at home, you are then prepared for the next day.  When you are ill prepared, that is when you make poor food choices!

You don't have to do it every night, if you organise yourself well you could do it twice a week to last you the whole week.

 
 My Story 

Ha ha redhotf that is exactly me! ill prepared!

GazS - Have just checked out the website link www.myprotein.co.uk what would you recommend i buy form there? I dont really wana spend more than £15 at the moment though, am skint!!

I am new to all these supplements and there all looks so much to choose from!! Also, is creatine good to have? Will this help me to get bigger?

Cheers

Taztiddles


Ha ha redhotf that is exactly me! ill prepared!

GazS - Have just checked out the website link www.myprotein.co.uk what would you recommend i buy form there? I dont really wana spend more than £15 at the moment though, am skint!!

I am new to all these supplements and there all looks so much to choose from!! Also, is creatine good to have? Will this help me to get bigger?

Cheers

Personally I would sort out your diet before buying any supplements. You dont want to spend the last of your money on some protein only to not be able to afford to keep to a decent diet.

Taz - As above dont bother buying any supplements until your diet is sorted. Supplements are there to supplement your diet, not make your diet. Stick to basics here, its nothing fancy mate. Every 2-3 hours make sure your getting some form of protein and carbohydrates - SIMPLE. no need to over complicate things. For breakfast an ideal combo would be a bowl of oatmeal with a whey protein drink.

Ah fair play, will sort the diet out first then after a while add the supplements to it.

Dannyboy, I have no problem bulking on protein shakes thanks for asking.

I have done this for so long that preparing meals the night before is not the problem. My problem as with quite a few others is the type of job I do, I cannot eat food like that at work, but thats just me, so I give advice trying to make it easy for people to stick to.

i have wrote up a quick meal plan for mon-fri, can you tell me if its gonna be any good?! please feel free to point out any areas for improvement!! thanks

monday
8am - weetabix with semi skimmed milk
10am - apple and 2 wholemeal toast
12.30pm - chicken breast with salad
2pm - gym
4pm - muller light yoghurt
7pm - turkey breast with sweet potatoes
10pm - oatcakes, dry raosted nuts

tuesday
8am - weetabix with semi skimmed milk
10am - apple
12.30pm - ham sandwich with salad
2pm - ???
4pm - oatcakes
7pm - chicken breast with rice and veg
10pm - wholemeal toast

wednesday
8am - weetabix with semi skimmed milk
10am - apple and 2 wholemeal toast
12.30pm - gammon and pasta
2pm - gym
4pm - muller light yoghurt
7pm - shepards pie with veg
10pm - oatcakes, dry raosted nuts

thursday
8am - 2 wholemeal toast
10am - apple
12.30pm - turkey sandwich with salad
2pm - ???
4pm - muller light yoghurt
7pm - pork chops and jacket potatoe
10pm - ???

friday
8am - weetabix with semi skimmed milk
10am - apple
12.30pm - chicken breast with salad
2pm - gym
4pm - muller light yoghurt
7pm - steak with sweet potatoes
10pm - 2 wholemal toast

i can already tell from that will need more, please help me out if poss!! Cheers