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  • Posted On: 01-16-18, 8:06 am (EST) #1

    Needing help for my meal plan

    January 16, 2018, 8:06 am

     

     

    Weight: 104 lbs

    Height: 176 cm

     

    In 2014, I trained really hard to see some results, but not as much as would like since my nutrition was not on point,. Even though, I kept looking at nutrition plans, videos on what to eat, I did not adhere to them at that period and still don't,. I have a high metabolism and the amount of food to be eaten was huge,.
    But this time, I am ready to make definite change since it is my resolve! I've not been to the gym for long, and this year I want to start back on the way to having the body that I want!
    Scott's really a guy I look up to, and I know you guys do too! This year, I wanna get back to the gym, even though I have a really busy schedule as a med student, and eat proper meals, and actually have breakfasts. (as of now, i don't really have a massive breakfast)

    Also I had a question: it is said that on the first year in scott's videos, the normal healthy weight gain is 20 pounds (which decreases after years of training), but for me, since I've already have my first year of training in 2014, does it mean that I have already lost the opportunity to gain that much weight in a year? Please clarify the statement

    Also I am not that great of a cook, and I would be glad to prepare food at night for the next day if that is required! I am prepared for what it takes guys! Also I will not take any protein powder,. But i don't really know what to eat, and that's the problem,. What to eat for breakfast? what to eat for lunch etc

    Would you please help in preparing a meal plan that would help my growth? Thank you very much guys!


  • Posted On: 01-16-18, 10:49 pm (EST) #2

    Needing help for my meal plan

    January 16, 2018, 10:49 pm
    Posted by: J1kler

     

     

    Weight: 104 lbs

    Height: 176 cm

     

    In 2014, I trained really hard to see some results, but not as much as would like since my nutrition was not on point,. Even though, I kept looking at nutrition plans, videos on what to eat, I did not adhere to them at that period and still don't,. I have a high metabolism and the amount of food to be eaten was huge,.
    But this time, I am ready to make definite change since it is my resolve! I've not been to the gym for long, and this year I want to start back on the way to having the body that I want!
    Scott's really a guy I look up to, and I know you guys do too! This year, I wanna get back to the gym, even though I have a really busy schedule as a med student, and eat proper meals, and actually have breakfasts. (as of now, i don't really have a massive breakfast)

    Also I had a question: it is said that on the first year in scott's videos, the normal healthy weight gain is 20 pounds (which decreases after years of training), but for me, since I've already have my first year of training in 2014, does it mean that I have already lost the opportunity to gain that much weight in a year? Please clarify the statement

    Also I am not that great of a cook, and I would be glad to prepare food at night for the next day if that is required! I am prepared for what it takes guys! Also I will not take any protein powder,. But i don't really know what to eat, and that's the problem,. What to eat for breakfast? what to eat for lunch etc

    Would you please help in preparing a meal plan that would help my growth? Thank you very much guys!


    @j1kler well first of all.. you say you have a high metabolism and you need to eat a lot to grow.. in which ase it sounds like 2200 calories isn't going to be enough for you? That definitely isn't enough fat.. you need to increase that ASAP. Do you know how many calories you were eating in the past?

     

    About the amount of muscleyou can gain.. it might still be possible, because your first year sounds like it was kind of wasted with bad dieting, which is often the case. Just focus on keeping yourself in a surplus for a long period of time, but track your macros properly, watch your carb intake, and this will help you keep your gains lean. Aim for 0.5lb - 1lb increases in your weight each week. To begin with it's OK on the higher end, but as you progress it should slow down a bit because you don't want too much fat gain.

     

    For your meals, I'll link you to an article that will help you decide what to include in your diet - http://muscularstrength.com/article/healthy-shopping-list-for-life

     

    Hope that helps my friend! 😊 

  • Posted On: 01-20-18, 10:16 am (EST) #3

    Needing help for my meal plan

    January 20, 2018, 10:16 am

    Thank you soo much Scott! I am determined to making changes! Eating 2000 above calories sounds like a lot, and i don't know how to fill in the calories! And yes, my current calorie is 1000-1500 i would estimate.

    And i've been having this low food lifestyle for quite a while, maybe more than 4 years. I rarely have a full breakfast, if i do, and also am quite picky on food.

     

    "That definitely isn't enough fat.. you need to increase that ASAP." Alright sure! And i'll be looking at the link you sent!

  • Posted On: 01-21-18, 1:02 am (EST) #4

    Needing help for my meal plan

    January 21, 2018, 1:02 am
    Posted by: J1kler

    Thank you soo much Scott! I am determined to making changes! Eating 2000 above calories sounds like a lot, and i don't know how to fill in the calories! And yes, my current calorie is 1000-1500 i would estimate.

    And i've been having this low food lifestyle for quite a while, maybe more than 4 years. I rarely have a full breakfast, if i do, and also am quite picky on food.

     

    "That definitely isn't enough fat.. you need to increase that ASAP." Alright sure! And i'll be looking at the link you sent!

    Yeah you need food to grow @j1kler and 1000-1500 isn't going to be enough, so you need to increase that too. 2200 calories might be a good starting point, and you'll find some good options in that article I linked you 😊 

     

    Also, when my app comes out, if you upgrade to platinum you can use the meal planner too - that might help you figure out how to hit your calorie numbers a bit easier!

  • Posted On: 01-21-18, 1:52 am (EST) #5

    Needing help for my meal plan

    January 21, 2018, 1:52 am

    Thank You Scott!!

  • Posted On: 01-21-18, 2:35 am (EST) #6

    Needing help for my meal plan

    January 21, 2018, 2:35 am

    Another thing I was wondering about! I am barely at home since studies take quite a lot of my time (for eg 9am to 6pm). Do you recommend meal prepping everything from the day before, or does that have an effect on the taste of the food?

  • Posted On: 01-21-18, 9:46 pm (EST) #7

    Needing help for my meal plan

    January 21, 2018, 9:46 pm
    Posted by: J1kler

    Another thing I was wondering about! I am barely at home since studies take quite a lot of my time (for eg 9am to 6pm). Do you recommend meal prepping everything from the day before, or does that have an effect on the taste of the food?

    @j1kler meal prepping is a good idea! It won't really affect the taste of the food much at all.. it will taste a little different having things cold instead of warm but you'll still get the food in, and that is the most important thing 😊 

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