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  1. #1
    Slacker ;) Dangermouse's Avatar
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    Default 7 day diet plan for muscle gain?

    Hey,

    I'm new here and would love some advice on how to build a good 7 day diet plan to help me gain some muscle. I have a high metabolism and a physical job, so I eat at least every 3 hours (especially between breakfast and lunch - that's when I'm most hungry!) to keep my energy levels up. And I've always exercised, but sporadically - 6 months ago, I joined a gym and that helped me tremendously with starting to get into shape. I lost 5kg (from 66 to 61kg) and felt fitter. Now I'd like to gain muscle, which I know is a combination of diet and exercise. I'm a vegetarian, and I've heard/read so many different, conflicting views regarding this choice of diet and muscle gain. This site is excellent and so I'd like some advice from you guys. I've worked out how many calories I need to intake in a day (2500), and my diet is quite good (Mediterranean because that's where I live!) but I don't think I'm getting enough protein. Any help would be greatly appreciated!

    Cheers!

  2. #2
    Slacker ;) Dangermouse's Avatar
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    Default

    So, I've put together a 7 day meal plan, which I started 1st October. Been going a week, still changing a couple of things, but generally sticking to this plan, which is....

    Monday
    Breakfast - banana and oat protein shake
    Mid-morning - breakfast 'jack (homemade)
    Lunch - Potatoes, soya, veg
    Mid-afternoon - cottage cheese and/or fruit and/or crackers
    Dinner - brown pasta, tofu, veg
    Supper - mixed nuts, seeds

    Tuesday
    Breakfast - berry and oat protein shake
    Mid-morning - breakfast 'jack (homemade)
    Lunch - brown pasta, tofu, veg
    Mid-afternoon - yogurt & peanut butter sandwich
    Dinner - brown rice, soya, veg
    Supper - soft cheese, crackers and/or fruit

    Wednesday
    Breakfast - banana and oat protein shake
    Mid-morning - breakfast 'jack (homemade)
    Lunch - brown rice, soya, veg
    Mid-afternoon - cottage cheese and/or fruit and/or crackers
    Dinner - quinoa, seitan, veg
    Supper - mixed nuts, seeds

    Thursday
    Breakfast - berry and oat protein shake
    Mid-morning - breakfast 'jack (homemade)
    Lunch - quinoa, seitan, veg
    Mid-afternoon - yogurt & peanut butter sandwich
    Dinner - potatoes, soya, veg
    Supper - soft cheese, crackers and/or fruit

    Friday
    Breakfast - banana and oat protein shake
    Mid-morning - breakfast 'jack (homemade)
    Lunch - Potatoes, soya, veg
    Mid-afternoon - cottage cheese and/or fruit and/or crackers
    Dinner - brown pasta, tofu, veg
    Supper - mixed nuts, seeds

    Saturday
    Breakfast - berry and oat protein shake
    Mid-morning - toast, cheese, fruit
    Lunch - brown pasta, tofu, veg
    Mid-afternoon - fruit, peanut butter sandwich
    Dinner - white pasta, seitan, veg
    Supper - soft cheese, crackers and/or fruit

    Sunday
    Breakfast - pancakes
    Mid-morning - berry shake
    Lunch - white pasta, seitan, veg
    Mid-afternoon - toast, cheese, fruit
    Dinner - potatoes, soya, veg
    Supper - mixed nuts, seeds

    I can't always stick to this routine, due to work and going for days out at the weekend with friends, but for the most part, I can stick to this. I try to eat these meals at 8am, 10.30am, 1pm, 3pm, 6pm and 9pm, and I'm usually hungry at those times anyway. It took me a couple of days to get used to eating more, but now, even after a week, I'm pretty settled into this routine.

  3. #3
    Moderator Scrutiny's Avatar
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    Default

    It's a little hard to interpret that eating plan as it is only foods listed with no specific sizes/portions listed.

    I would recommend using a site such as fitday to enter in your foods with specific sizes to see how it stacks with your requirements.

    Are you following any sort of macro nutrient requirement? E.g. seeking to meet specific amounts per day for your protein/carb/fat requirements?

    Check out the info in this link for some more info on how to create an eating plan that will be specific to your goals.
    http://www.muscleandstrength.com/for...building-diet-!
    Consistency is the key

  4. #4
    Slacker ;) Dangermouse's Avatar
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    Default

    Thanks, Scrutiny. I do have the sizes/portions for most of the food I eat, I just copied and pasted the basic plan I had (the portions I did separately). I'm not following any nutrient requirement as such, except trying to eat more protein as being a vegetarian, that can be quite hard to get. I will check out those links (couldn't get happy with FitDay but I'll take another look at it), thanks. And when I get a little time, I'll add the amounts to that routine above.

 

 

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