Riot Training

[DazMonster]

New meal plan that i've wrote up for bulking up and gaining strength. I dont care about muscle or bodyfat, the only aim of this program i am starting is strength and size. I am currently 102kg and am 6 foot 3, i train 4 times a week for 1-2hours , extremely intense powerlifting workouts.

heres the meal plan calculated at a 60:30:10 carbs:protiens:fats ratio =

Meal 1 - 3 scoops of whey
- 3 scoops of instant oats
- 25g almonds or cashews
- 2 kre-alkalyn caps
- vitamin C
- 70/110/950/10

Meal 2 - Weight Gainer
- oats n whey flapjack
- 5 wholegrain rice cakes
- 54/110/850/20

Meal 3 - 250g extra lean mince
- 175g wholewheat pasta
- chilli con carne sauce
- 50/110/1000/15

Meal 5 - 3 scoop whey
- 2 scoop palatinose carbohydrate powder in water
- 25g of almonds
- 2 kre-alkalin caps
- 60/110/850/10

Meal 6 - 3 scoops whey
- 3 heaped scoops of vitargo
- 25g of almonds
- 2 kre-alkalin caps
- 60/110/850/10

Meal 8 - 250g of chicken
- 200g wholewheat spaghetti
- 250g bolognaise sauce
- 75/121/850/0

Daily totals = 380g PRO/ 680g CARBS/ 5300kcal/ 65g FAT

This 60:30:10 ratio was given to me by a strength and conditioning ( specialist in strongman training and strength training) and was quoted as the optimum ratio for strength. calories per day = bodyweight in pounds x 20 for total amount of calories needed for strength and mass gaining, then 60% of that for carb calories and then 30% for protien calories and so on and then i worked out what amounts of macronutrients i would need and then made up this meal plan.
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EAT
SLEEP
TRAIN

[pearsobm]

I was having a look at your meal plan and wondering what had happened to meals 4 and 7.

[DazMonster]

just typing errors
_________________
EAT
SLEEP
TRAIN

[pearsobm]

Ok , here was me thinking there were secret snack time tips

[ukpowerlifter]

Just been looking at when you posted this, its been just over 3 months now, are you still on it and have you seen good gains?