need a meal plan to gain muscle page

[Odzo]

Hi

this is my daily amounts of: cal/carb/protein/fat

cal: 2908.86
carb: 399.97
protein: 109.08
fat: 96.95

goal: gain muscle
Activity level: x3 times a week lift weight - x3 times a week sprinting - everyday swimming 30min - x1 time a week hiking a mountain - one day rest

Can anyone create a meal plan for me? i would be very grateful

[Scott F]

You need to give more info about where your muscular physic is, how much time you're spending lifting, how much you are sprinting, how long you hike.

[Odzo]

where your muscular physic is

Ectomorph

how much time you're spending lifting

30 min

how much you are sprinting

5 min

how long you hike

5 - 10 min

[wolfman]

You're carbs are pretty high for only 100g of protein: I did this for 3 months and it worked just fine, can be a tad expensive thought, look for sales, if you can't do four meals do three, and use whole milk.

Breakfast: 6 eggs, a little bacon or sausage, cheese of choice, apple w/ almond butter, 2 glasses of milk

Lunch: 2 chicken breasts, cup of rice, cup of veggies, 2 glasses of milk

Lunch 2: repeat lunch 1

post workout: 2 glasses of milk, 30 grams of protein powder

Dinner: Steak, rice, veggies, 2 glasses of milk

[Damiana]

That's a lot of carbs and too little proteins and fats if you're trying to gain IMO. How tall are you and how much do you weigh? If you're not trying to lose weight then I guess the carb intake is ok but you definitely need to increase the protein and fats, particularly right after lifting.

[not on the rug]

lift heavy, eat more protein, stop doing cardio every day

[AdamC29]

Why does he need to eat breakfast everyday? Plenty of ripped guys over at Leangains and they do not eat breakfast.

i would stop the cardio as rug says. Not really adding much to your goals.

[yodiewan]

Meat and potatoes, dude! Old school, but effective. White rice would also be OK and would make it easier to get in 400g carbs. I agree with the previous posts that you'd probably do better with more protein and slightly less carbs.

I am also an ectomorph and it took me a few years of heavy lifting and even heavier eating to build about 15 pounds of muscle. Consistency is the key.... and stuffing your face. After you've maintained your new weight for a while, it should be easier to keep it on and should not be a daily stuggle to eat enough. At least that's been my experience.

Try using a tracking tool like Cronometer or daily plate to get an idea of what you need to eat to hit your target. Here's an example of a day of my eating from like a year ago when I was really trying to gain some weight:

Calorie Goal: 2,861 Calories Consumed: 2,527

Food Item
Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein

Boiled Potatoes, Flesh Only
13.44 484 1g 0mg 0mg 114g 0g 0g 12g
Whole Eye Of Round Beef
6.70 958 27g 395mg 355mg 0g 0g 0g 168g
Banana, medium
1.00 105 0g 0mg 1mg 27g 14g 3g 1g
Rice, White
0.55 113 0g 0mg 1mg 24g 0g 0g 2g
Sugar*
0.42 6 0g 0mg 0mg 2g 2g 0g 0g
Chex Rice Chex
0.56 56 0g 0mg 134mg 13g 1g 1g 1g
Body Fortress 100% Premium Whey Protein Powder Vanilla
0.83 91 1g 29mg 46mg 1g 1g 0g 19g
Sriracha
2.00 10 0g 0mg 200mg 2g 2g 0g 0g
Milk 2%
0.44 54 2g 9mg 51mg 5g 5g 0g 4g
Kings Kimchi
1.00 15 0g 0mg 240mg 2g 0g 0g 1g
Beef Broth
1.00 20 0g 0mg 180mg 2g 0g 0g 3g
Deer Sausage
1.00 200 8g 91mg 73mg 0g 0g 0g 25g
Fried Eggs
1.50 138 11g 315mg 141mg 1g 1g 0g 9g
Sliced Bacon
0.50 52 4g 8mg 145mg 0g 0g 0g 3g
Kroger 2% Cottage Cheese
1.00 90 2g 0mg 0mg 5g 0g 0g 12g
Hershey's Unsweetened Cocoa Powder
1.00 10 1g 0mg 0mg 3g 0g 2g 1g
Now Shredded Unsweetened Coconut
1.00 90 9g 0mg 5mg 4g 0g 2g 0g
Kroger Half And Half
1.00 35 3g 10mg 15mg 1g 1g 0g 0g

[Scott F]

lift heavy, eat more protein, stop doing cardio every day

Yeah, this. If you are an extomorph and wanting to gain cut back on cardio. Getting enough rest is just as important as diet and stimulating muscle development

[Odzo]

thanks guys for help :

i used this calculator
How to Build Muscle Fast: Muscle Building Tips to Build Muscle Fast

my height: 5'9
weight: 136.4 lbs

i would drop the sprinting for x2 times a week and drop the hiking.

if i randomly eating 6 healthy meals without calculator! should be fine? so the diet will look like this:

meal 1: 4 eggs (3 white only & 1 whole) + oatmeal with milk, honey and banana
meal 2: salad tuna sandwich
meal 3: chicken breast + white rice + peas
meal 4: same meal 3
meal 5: 1 apple + 1 banana + 1/2 lemon + 1 pear + 3-4 stalks celery + 1/2 head spinach + 1 head romaine 1.5 c water and drink it
meal 6: cottage cheese + peanut butter + black olive

plus whey protein after workout and drink at least 2 liters of water.
opinions?