meal plan for beginner

[creasey21]

Hi everyone I'm going to start cbl and I will be density bulking so to this I'm going to do a 5 day ulc and then start cbl on day 6The ulc is as follows...7am - Coffee and cream 9:30am - coffee and cream 12:30 - 2 bacon, 3eggs and 60g salami 3:30 - chicken breast and brocolli 7 - rump steak and brocolli 10:00 - 40g full fat cheese This = 1550cals, 150p, 100f, 13.5c Cbl days 7am - coffee and cream 9:30am - coffee and cream 12:30 - 2 bacon, 3eggs 3:30 - tuna and brocolli 4-5:30 - workout Post workout shake - 25g of protein from whey and 2 bananas 6:30 - steak, 100g gluten free pasta and pasta sauce (apart from Friday as this will be a meat feast pizza) 8ish - 5 oreos 11ish - 60g frosted flakes and skim mill 2645cal, 161p, 259c, 94f How does this sound? Am I doing anything wrong? Does my carbs need to be higher? Cheers

[tzanghi]

1)How big/small are you in terms of height and weight?2)The backload shouldn't be that long.  2-4 hours is the standard recommendation.3)Backloads on off-days should probably be smaller than lifting days unless you're having trouble getting in enough food.4)You should cut out the cream from one of those coffees, probably the first one, unless you're having trouble getting in enough food to gain weight.

[creasey21]

Thanks for the reply, I'm 5foot 7 and 150lbsOn off days I will stick to ulc Ohrigjt so with the back loads keep it to 4 hours maximum so I could do say 7-11 for my back loads Other than that the food choices are on the right lunes and the approach is good?

[Big_R]

Hi everyone I'm going to start cbl and I will be density bulking so to this I'm going to do a 5 day ulc and then start cbl on day 6The ulc is as follows...7am - Coffee and cream 9:30am - coffee and cream 12:30 - 2 bacon, 3eggs and 60g salami 3:30 - chicken breast and brocolli 7 - rump steak and brocolli 10:00 - 40g full fat cheese This = 1550cals, 150p, 100f, 13.5c Cbl days 7am - coffee and cream 9:30am - coffee and cream 12:30 - 2 bacon, 3eggs 3:30 - tuna and brocolli 4-5:30 - workout Post workout shake - 25g of protein from whey and 2 bananas 6:30 - steak, 100g gluten free pasta and pasta sauce (apart from Friday as this will be a meat feast pizza) 8ish - 5 oreos 11ish - 60g frosted flakes and skim mill 2645cal, 161p, 259c, 94f How does this sound? Am I doing anything wrong? Does my carbs need to be higher? Cheers

you need to at least be 1:1 fat:protein in terms of grams and the following two meals i would be concerned with3:30 - chicken breast and brocolli 7 - rump steak and brocolli Also i would add another protein shake to the 8ish ... since oreos seem to be a pretty worthless meal.  Extra protein is always helpful when gaining muscle.

[creasey21]

Thanks bigR'…. what is wrong with them two meals? Not enough fat?With the oreos I should have a standard whey shake? The one I have ATM contains sucralose is that OK?

[Big_R]

Thanks bigR'.... what is wrong with them two meals? Not enough fat?With the oreos I should have a standard whey shake? The one I have ATM contains sucralose is that OK?

Yes, chicken breast is pretty lean and there no fat in broccoli.Rump steak seems to be more of a lean cut, unless you have some special cut here.  Add some butter or something to those meals or cheese.as far as whey, whatever you have will do.  Better than no protein 

[creasey21]

Yea that makes sense actually and by doing that it will increase the fats to make it 1:1 ratio protein and fatSo maybe replace chicken with a fattier meet like pork and replace rump steak with a fattier cut and fry it in butter that will also bump the calories up as my ulc seems very low to me?

[Big_R]

Yea that makes sense actually and by doing that it will increase the fats to make it 1:1 ratio protein and fatSo maybe replace chicken with a fattier meet like pork and replace rump steak with a fattier cut and fry it in butter that will also bump the calories up as my ulc seems very low to me?

Yeah that's a good idea.  Your gonna jump about 1,000cals on days your will burn more with resistance training... i think you will see some pretty good gains!

[creasey21]

Thanks for your help mate its much appreciated….How will I no if I need to have more carbs? Will it be literally a loss in weight and muscles looking soft? According to the table at the backof the cbl book it ssay for a 150lb person carbs should be around 500g but I take it that's a rough 'ceiling' limit? So maybe start around 250g and increase till I find a sweet spot that keeps my muscles looking tight and hard?

[Big_R]

Thanks for your help mate its much appreciated....How will I no if I need to have more carbs? Will it be literally a loss in weight and muscles looking soft? According to the table at the backof the cbl book it ssay for a 150lb person carbs should be around 500g but I take it that's a rough 'ceiling' limit? So maybe start around 250g and increase till I find a sweet spot that keeps my muscles looking tight and hard?

initially, my gut instinct was that you were a little low on carbs in your backload...  you could def throw another 100g in there for sure though.

[creasey21]

Yeah I was thinking that does seem pretty low just going to be hard to fit it in in the 4hour window…. unless I can go over the 4hours maybe

[Big_R]

Yeah I was thinking that does seem pretty low just going to be hard to fit it in in the 4hour window.... unless I can go over the 4hours maybe

that's where intra and post-workout carbs come in handy     what is your BF %

[creasey21]

Yeah that's true I heard a few people have had krispy kreme doughnuts/snickers and croissants post workout to get more carbs in….Not too sure on body fat percentage I have visible abs so must be around 10% mark roughly

[creasey21]

Quick question people – on my backload days could I have jacket potato with heinz baked beans and cheese??

[Trevor G Fullbright]

Quick question people - on my backload days could I have jacket potato with heinz baked beans and cheese??

I'm sure that would be fine.

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