Hey guys. I'm trying to build a weekly meal plan for myself and I'd like to grab some advice/tips/suggestions from you guys if possible. Currently I've only put together one day of the week, and I will continue to post the rest of the days as I keep working on it.
Using Scott's video I found that my average BMR was 2458 calories. To build muscle, I want to consume between 2708 and 2958 calories. I manipulated my macros to become: Carbs (300g), Protein (275g), Fat (70g), because my original macros had Carbs at 350+ which would just make me gain too much fat.
Here is my meal plan for every Monday that I wrote up.
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BREAKFAST:
1 Cup Oatmeal
1 Apple
LUNCH:
200g Chicken Breast
1 Can of Corn
1 Slice Wholegrain Bread
1 Banana
SNACK:
1 Scoop Optimum Nutrition Pro Gainer
2 Cups Whole Milk
DINNER:
2 T-Bone Steaks
1 Cup Brown Rice
100g Boiled Sweet Potato
1 Cup Steamed Broccoli
1 Egg
SNACK:
1 Can of Tuna
1 Slice Wholegrain Bread
1 Carrot
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This comes out to be Carbs (309g), Protein (233g), Fat (77g). This in total equals 2861 calories, which is a +403 calories on my average BMR.
Hoping to grab some thoughts and ideas from you guys to see if I'm on the right track with this.
Thanks very much,
Sam.