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Please critique my food plan

theodawg

theodawg

New member
Hi Guys,

Could you please look at my diet and tell me what you think. I've recently started powerlifting and want to put on weight.

Currently: 91kg when waking up - 6 ft 2


My meal plan:

Breakfast - ~7-7.30
4 egg omelette with tomato, bacon, mushroom, olives, avocado and spinach
1 glass of juice
banana


Morning tea - ~10am
yoghurt
yoghurt bar
2 pieces of fruit
sultanas


Lunch - ~12pm
white rice - 300g
chicken - 250g-300g
sweet potato + potato mash - 300g
some broccolini
carrot


1 hr before gym - 4pm
3 scoops International Nutrition Extreme Mass protein shake with 100g white rice


Pre workout - 5-5.15pm
instant coffee


Post workout - 8pm
1 scoop Bulk Nutrients Muscle Food 101 + 1 scoop fine powered oats + 10g creatine + 200mL zymil + banana


Dinner - 9pm
Whatever my parents decide and I'll eat until I'm full.



Exercising 4 times per week. (roughly my plan)
Mon - Heavy Legs + DL variant
Tues - Heavy Dead + Back variant
Thurs - Heavy DL + Leg variant
Fri - Heavy Bench + Back variant


So there's my meal plan and workout. What would you recommend adding or taking away? My goal would be roughly 95kg by end of March (4kgs in roughly 4 months)

Cheers
 
very low in calories, sure there is eating healthy then there is eating healthy for strength
I don't know what your bloods are like so I can only give rough recommendations based on health

I'd start by upping the number of eggs you eat at breakfast. You can easily make this 12 eggs and it will go down just fine. Dunno what the banana and fruit juice is in there for, you'll get little benefit from this. You eat a lot of sugary fruit, if you want quick snacks then granola is probably a better option for health.

You're not going to get strong on chicken and rice really unless it's a fattier cut and even then 300g is hardly anything- you'll need at least a kilo. Make some stew at night and take it with you in tupperware. This is what I do. Ground beef can be made in a skillet with any combination of flavours you desire- drink the juices and broth they are good for strength
 
You're in brisbane and have started powerlifting and looking for advice on diet for strength...

Contact Scott ( [MENTION=4221]Sticky[/MENTION] ) at PTC Brisbane.
ask him your questions.
Do as he says.
 
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