need a meal plan to gain muscle page 2

[not on the rug]

how old are you? and what does your lifting routine look like?

[Odzo]

how old are you? and what does your lifting routine look like?

21 years old.

x3 times a week lift weight for 30 min + x2 times a week tabata (sprinting) for 5 min + swimming everyday for 30 min + stretching exercises everyday for 5 min

[bdilla]

21 years old.

x3 times a week lift weight for 30 min + x2 times a week tabata (sprinting) for 5 min + swimming everyday for 30 min + stretching exercises everyday for 5 min

Let me rephrase for him... WHAT DOES YOUR LIFTING ROUTINE LOOK LIKE?

[not on the rug]

Let me rephrase for him... WHAT DOES YOUR LIFTING ROUTINE LOOK LIKE?

thanks

[yodiewan]

thanks guys for help :
meal 1: 4 eggs (3 white only & 1 whole) + oatmeal with milk, honey and banana

Why are you getting rid of the yolks? You know that's the most nutritious part of the egg, right? Also, you want more calories, so it doesn't make sense. Dietary cholesterol, in general, does not raise serum cholesterol levels, so that should not concern you either.

Also, oatmeal is not recommended. It is often cross-contaminated with gluten in addition to having some nasty gut-rending proteins of its own. Try some cold sweet potatoes or something instead.

You might want to read some of this too: Welcome to Mark’s Daily Apple | Mark's Daily Apple

[Odzo]

Let me rephrase for him... WHAT DOES YOUR LIFTING ROUTINE LOOK LIKE?

A
Squat 5×5
Pull-ups 5xFailure (add weight if “Failure” is becoming more than 12 reps)
Overhead Press 5×5

B
Squat 5×5
Deadlift 1/2/3×5 (your choice; deadlifts can be incredibly taxing, and with exhaustion comes poor form, so be careful; sometimes it’s better to do a really heavy load for a single set)
Bench Press 5×5

C
Squat 5×5
Pull-ups 5xFailure
Overhead Press 5×5

[Odzo]

thanks

sorry man i thought i posed in this thread before

[Odzo]

Why are you getting rid of the yolks? You know that's the most nutritious part of the egg, right? Also, you want more calories, so it doesn't make sense. Dietary cholesterol, in general, does not raise serum cholesterol levels, so that should not concern you either.

Also, oatmeal is not recommended. It is often cross-contaminated with gluten in addition to having some nasty gut-rending proteins of its own. Try some cold sweet potatoes or something instead.

You might want to read some of this too: Welcome to Mark’s Daily Apple | Mark's Daily Apple

thanks for the info

[Odzo]

i was shocked when i read this about oatmeal
Are Oats Healthy? | Mark's Daily Apple

[IcarianVX]

If you want to gain then stop with all of the cardio. Sprint once a week.
You can gain plenty of mass without eating craploads of carbohydrates. Up your fat and protein intake, cut your carb intake in half and eat 75% of those carbs within 90 minutes of training.