Help creating a meal plan.

[JAdams]

I could really use some help with the balance of some meals, here is what I am looking to accomplish. I weigh 130 lbs and I am 5'10. I am already in pretty good shape but I am looking to put on 10 to 25 lbs of good clean weight. I want to create a meal plan that consists of 6 meals a day. Can anyone tell me about how many grams of protein, carbs, and fats I need on average in a day? I work out a lot, I try for at least 4 hours a day and I am trying to push it to 8 hours a day. I weight lift four days a week, I also do a lot of cardio and speed training. I do body weight exercise on the days that i don't lift weights for functional muscle. I am looking to boost my energy levels and my testosterone levels. I don't want useless bulk muscle, I want fast, effective muscle. I am open if anyone has any meal plans they can suggest, I know I'm not going to achieve my goal overnight, its going to take time. If someone knows how to do this the proper way please feel free to tell me Details for a pre workout and post workout meals aswell!

[blitz]

Hmm I can give you a meal plan. However this is only good if you workout. Make sure you have 3 hours in between each meal, lots of water. But I'd rather know when you usually do your lifting so i can switch between a couple of meals.

[JAdams]

I do my weight lifting on friday, monday, sunday, and wednesday. I usually try to do it around 2 pm it takes an hour to two hours depending on if I try to speed through it or go nice and slow for weight gain, I usually alternate. I do about half an hour to an hour of stretching before hand, and after. I do my abominal excercises and push ups after as well, it takes about 20 to 30 mins. I take a break after that, anywhere from an hour to a couple of hours depending on how I feel, I meditate in that time. Then I go right back to it and do some body weight exercises and cardio, I do stretching before and after that aswell. I do more ab exercises after that, more push ups, then I take a break. If that doesn't help you much then you can just post the meal plans and I will check out what the foods contain and I'm sure I can fit them in a time frame myself.

[blitz]

Well this is what my friend was advised to do he has the same problem as you, really thin. I think hes even 120 lbs.

1. Breakfast: 3 eggs + Fresh Juice + bread + Water.
2. After 2.5 hours: Milk + anything that has sugar for energy + a sandwich + water anything that isnt filled with fats mostly carb/protien/calcium.
3. After you get back from your workout: Anything that has sugar, a chocolate bar anything. Then you eat grilled chicken and a salad and some low fat sauce to go along with the chicken and a piece of bread with some juice and water.
4. After 2 hours: A meal similar to No.2. Mostly Carbs + a little protien but without the milk.
5. A turkey or chicken sandwich with juice and some fruit.


I only gave you five because your scheduele is a little different, I don't know how to put everything in but basically if you want 6 meals. 1, 3 and 5(the ones I said) are important. 2, 4 and 6 are basically some sugar/water/small sandwich. Just eat lots of protiens with a little carbs.