I’m a 21 year old 170lb male that weight trains 5x a week. I’m looking to gain weight (and muscle) and I’m struggling to construct a practical diet somewhere around 3000 calories and 170g (1g/lb) of protein per day.
So far, the best thing I can construct is as follows:
Breakfast: Peanut butter and jelly sandwich + banana + string cheese (520 calories/20g protein)
Lunch (1hr preworkout): 4 eggs + 2 pieces of toast (525 calories/25g protein)
Dinner: .5lbs ground beef + 1 cup rice (880 calories/40g protein)
All in all totaling 1,925 calories and 85 grams of protein.
For the remaining 1000 calories and 65g of protein, I’m thinking some protein rich healthy snacks and a post workout shake would do the trick. I also feel like this diet is really slacking in vegetables, so if you have any suggestions on snacks, shakes and a way to work vegetables into my diet please let me know.
Alternatively, don’t be afraid to completely crap on the diet plan I have set out as I won’t take any offense, I have no idea what I’m doing. I really just want to start structuring my bulk as opposed to continuing the “throw as much food into my stomach as possible” bulking strategy that I’ve used thus far. Any pointers are appreciated, thanks.
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Nonfat Greek Yogurt. (Plain or vanilla). A double serving is ~35 grams of protein. Not super filling IMO. Sometimes I combine with a protein cereal or a scoop of protein powder to get ~50 grams of protein. I’m also 6’ 170lbs trying to hit 1G/lbs
Why nonfat? The whole “fat is bad for you” argument is primarily a marketing one and OP wants a caloric surplus. Full fat yoghurt is fine.
Go for full fat (or even reduced fat if you must)! It’ll keep you full for much longer and contribute to the daily energy intake.
Recent studies have also shown that despite being primarily saturated, these fats are still beneficial when from fermented dairy sources (yogurts, kefirs, cheeses).
How bout some protein powder overnight oats?
Big box stores have vegetable medleys you can microwave and eat as a side.
Add that to my breakfast? I could give that a shot. Otherwise I might just add in a greek yogurt in the morning and before my workout or before I go to sleep. Thanks for the reply.
I put Greek yogurt in my overnight oats, something like:
250 mL milk 125g oats 30 gram protein powder 50 grams yogurt
780 cals with 58g protein
The diet isn’t bad but you’re leaving so much on the table with that breakfast
Honestly it’s just because I usually just wake up, shower, brush my teeth and leave the house for work or school right away and I want to be realistic about getting my breakfast in seeing as at the moment I don’t even eat breakfast at all.
There’s an argument to be made about me just getting up earlier but I live with my parents and we get up around the same time… Don’t really want to wake them up with an alarm that goes off before theirs.
I can ramp it up in the future but for now it’ll be a win just to sneak in some calories in the AM.
What do you suggest though? I suppose I could sneak in greek yogurt or something else that’s quick. Love to hear your thoughts