My bulking meal plan.

[slackey]

I'm a mixed martial artist competing in the lightweight division (155lbs) and I've decided to make the cutting before fights a bit more difficult by packing on some more weight. I belive I could easily cut down to around 145lbs atm so I'm obviously carrying alot of unnecessary weight for my division.

I'm currently 160lbs on 5'6 and a bf at 18%. So I'm going to take some time off from competing and try to pack on some muscle, so far this is what I've come up with;
MEAL 1
100grams of oats
300grams of 1.5% milk
2tbsps of peanut butter
One scoop of whey.
MEAL 2
Potatoes/Pasta/Rice
Lean Chicken/Fish/Beef
Random veggies
Aiming for 400-500kcal.
MEAL 3
200grams of bananas
6grams of EAAs.
MEAL 4
100grams of raisins
6grams of EAAs.
MEAL 5
Same as meal 2.
MEAL 6
150grams of scrambled eggs
6tabs of uni-liver.
MEAL 7
250grams of quark
One scoop casein.

I've done the math and excluding meal 2 and 5 I have this:
~2000kcal
~150g protein
~215g carbs
~52g fat
And then comes the additional ~1000kcals.
EDIT:
And now I just realized this was my first post on the board even though I've had my account for a while now. So hello to everyone.

 

[3J]

welcome to ology

whats quark???

a bmr/tdee and macros would be a big help here.. how did u get those numbers in the end.. what did u use to calculate your intake?

if you dont know what that means.. or if your new to the dieting scene.. i'd advise you to read through post one of my free diet advice sticky.. the link is in my signature..

 

[slackey]

welcome to ology

whats quark???

a bmr/tdee and macros would be a big help here.. how did u get those numbers in the end.. what did u use to calculate your intake?

if you dont know what that means.. or if your new to the dieting scene.. i'd advise you to read through post one of my free diet advice sticky.. the link is in my signature..

Quark is an eastern european fresh cheese. You probably have the same stuff in the US but call it something else. Values per 100grams:
12,2g protein
3,9g carbs
< 0,5g fat

I actually don't have any bmr/tdee numbers, but as I said, my bodyfat is at around 18%.
Im new to the scene in terms of gaining weight. I usually eat around 2500kcal per day and gradually decrease that by a total of appr. 600kcal when preparing for a fight. That usually works while cutting so I just figured I'd try to "reverse" it.

And the numbers I got in the end is simply just the foods I've eaten through out the day added together. I read the values of boxes and labels of what I eat, weigh it and calculate.

 

[3J]

well.. go to my free diet advice thread.. it give a formula for your bmr/tdee.. figure it out and come back to me..

at your current intake, i dunno if your gonna gain weight.. cuz i dont know what your exact intake is.. 2000 calories without 2 meals in it... ok, what EXACTLY are those two meals gonna be?

u have to gets specific.. and if you wanna change things up.. u'd have to find foods that give the same nutritional value as the foods u ate before (and i critiqued)..

this diet plan is a little vague.. it's gonna be hard for me to help you with a vague diet plan

 

[slackey]

well.. go to my free diet advice thread.. it give a formula for your bmr/tdee.. figure it out and come back to me..

at your current intake, i dunno if your gonna gain weight.. cuz i dont know what your exact intake is.. 2000 calories without 2 meals in it... ok, what EXACTLY are those two meals gonna be?

u have to gets specific.. and if you wanna change things up.. u'd have to find foods that give the same nutritional value as the foods u ate before (and i critiqued)..

this diet plan is a little vague.. it's gonna be hard for me to help you with a vague diet plan

I did the math. BMR/TDEE = 1655/2565.

The reason I don't track those two meals is because I like to eat them based on feelings and mood. I already wrote what they basically can consist of. For example:
Chicken breasts and rice, at a ratio of around 30% proteins 55% carbs and 15% fat. And I always aim for about 500kcal.