Any Suggestions?

[MR2U]

Any Suggestions?

At current I am 5'10" at 218 with 10% BF
I am open to any suggestions or modifications to this diet. This is a eight week plan for me and I start Monday. So help a brother out, guy's this eight weeks are extremely crucial to me.

1st meal 7:00am on workout days
2 cups oatmeal
12oz of skim milk
1 slice of whole wheat bread with 1 tsp. peanut butter
8 oz orange juice

2nd meal, 10:30 am
2 servings protein powder

3rd meal 1:00pm
2 hamburgers made of 7oz ground beef
4 slices whole wheat bread
2oz of tomatoes,lettuce,onion,mustard

4th meal 5:00 pm pre workout mixed in blender
2 cups oatmeal
2 servings protein powder
8oz water

5th meal 7:30pm post workout
1 serving creatine in 20 oz water
45 minutes later
1 meal replacement
1 serving protein

6th meal 10:00 pm
4 oz ground beef
2 slices cheese medium fat
3 whole eggs large

gallon water for the day

non workout days

1st meal 7:00am
1 serving Creatine
30 minutes later
1.5 cups oatmeal
12oz skim milk
8oz orange juice

2nd meal 10:30am
2oz protein powder

3rd meal 1:00pm
2 hamburgers 7oz ground beef
4 slices whole wheat bread
2 oz tomatoes, onions mustard

4th meal 5:00pm
ham and cheese sandwich
4 slices of medium fat cheese
2 slices ham 2oz
2 slices whole wheat bread

5th meal 10:00pm
4 oz ground beef
2 slices of medium fat cheese
3 whole eggs large

1 gallon water for the day

 

[juiced2damax]

Is this precontest?

 

[MR2U]

Is this precontest?

sorry bro should have been more specific. I am currently looking to gain more body weight in the form of solid muscle. Tweeking a program that would supply sufficient nutrients and calories for muscle cell growth, distributed over six meals high protein and carbohydrate intake in return high insulin level,
example meal one is the most carbohydrate and calorie dense meal for the day.The glycogen stores are depleted after sleeping. Meal 1 would insure energy for the evening workout.
meal 2 simply consists of protein drink with aminos retains in the blood longer than whey.
meal 3 complex carbs the best muscle builder there is {red meat} put on weight eat beef
meal 4 provides necessary energy for the workout without bloat.easily digested protein and instant oatmeal
meal 5 post workout meal recovery if everything was done right you take advantage of the 2 hour nutrient window. After training cells end up in a super hydrated anabolic growth stage in a matter of hours. reloading of of glycogen stores and driving Creatin into the cells is over everything eles, including protein. First energy then building blocks {protein}
meal 6 30 minutes before bed, lots of protein for sleep combination of beef, medium fat cheese and whole eggs, the body needs supplied protein as long as possible in the night, hard to do when protein is digested within 2-4 hours
notice the difference in workout days and non workout days.The reduction of caloric intake, non workout days protein remains at a high level for muscle growth,fat consumption is relatively high from experience people with a low body fat level recover better and faster if fat intake compromises one third of there caloric intake non workout days 120 grams fat equivalent to 1100 calories.
looking to tweek this program like this,
calories 18 per lb body weight
protein 1.5 grams per lb
carbs 2.0 per lb
fats 0.5 per lb
so far what I posted is what I have laid out for these eight weeks. I will be consistent in this diet starting tomorrow.
any other food suggestions or ideas to reach these totals?

 

[juiced2damax]

sorry bro should have been more specific. I am currently looking to gain more body weight in the form of solid muscle. Tweeking a program that would supply sufficient nutrients and calories for muscle cell growth, distributed over six meals high protein and carbohydrate intake in return high insulin level,
example meal one is the most carbohydrate and calorie dense meal for the day.The glycogen stores are depleted after sleeping. Meal 1 would insure energy for the evening workout.
meal 2 simply consists of protein drink with aminos retains in the blood longer than whey.
meal 3 complex carbs the best muscle builder there is {red meat} put on weight eat beef
meal 4 provides necessary energy for the workout without bloat.easily digested protein and instant oatmeal
meal 5 post workout meal recovery if everything was done right you take advantage of the 2 hour nutrient window. After training cells end up in a super hydrated anabolic growth stage in a matter of hours. reloading of of glycogen stores and driving Creatin into the cells is over everything eles, including protein. First energy then building blocks {protein}
meal 6 30 minutes before bed, lots of protein for sleep combination of beef, medium fat cheese and whole eggs, the body needs supplied protein as long as possible in the night, hard to do when protein is digested within 2-4 hours
notice the difference in workout days and non workout days.The reduction of caloric intake, non workout days protein remains at a high level for muscle growth,fat consumption is relatively high from experience people with a low body fat level recover better and faster if fat intake compromises one third of there caloric intake non workout days 120 grams fat equivalent to 1100 calories.
looking to tweek this program like this,
calories 18 per lb body weight
protein 1.5 grams per lb
carbs 2.0 per lb
fats 0.5 per lb
so far what I posted is what I have laid out for these eight weeks. I will be consistent in this diet starting tomorrow.
any other food suggestions or ideas to reach these totals?

Wow MR2U, this sounds well thought out...I skimmed through this post...I will go back up top and put it all together in my brain and see if I have any suggestions for you.

 

[juiced2damax]

OK bro, just looking at it briefly...Ditch the milk and minimize the cheese. You can utilize fats from nuts and beef rather than cheese(much better choice). Drop the processed ham, no benefit there. Put a scoop of protein powder in with you oatmeal in the morning as you need protein upon waking. Not sure what "meal replacement" was in your PWO window.

I think your diet is on the right track but needs more beef and/or chicken. Replace that ham sandwich with 8oz of beef or chicken.

Also, where is your Simple Carbs PWO? I would add some waxymaize or dextrose to your shake and have it ASAP instead of waiting 45 mins.

 

[MR2U]

OK bro, just looking at it briefly...Ditch the milk and minimize the cheese. You can utilize fats from nuts and beef rather than cheese(much better choice). Drop the processed ham, no benefit there. Put a scoop of protein powder in with you oatmeal in the morning as you need protein upon waking. Not sure what "meal replacement" was in your PWO window.

I think your diet is on the right track but needs more beef and/or chicken. Replace that ham sandwich with 8oz of beef or chicken.

Also, where is your Simple Carbs PWO? I would add some waxymaize or dextrose to your shake and have it ASAP instead of waiting 45 mins.

Thanks bro. Really do appreciate the help. Adjusting it now.

 

[Phreezer]

This one is easy. Add 3 12oz glasses of whole milk to your diet every day...

 

[Phreezer]

You're not going to be able to add much muscle without adding some fat too...

IMO whole milk is the best natural food source their is to promote growth..