Putting on the MASS

[zenreich6005]

Hey guys.
I'm 158 lbs, 18 years old, typically gain muscle very well, fat comes with it too usually, but not thaaat bad. I figure to be around 11 percent bodyfat..I'll post some pics in a few day. Havn't lifted in 5 months or so because of wrestling season.
This is my clean bulking diet.
Meal 1:
Optimum Whey shake w/ skim milk
Oatmeal
Flax oil
Meal 2:
AST vyopro protein bar (20 or so protein, 24 carbs, 0 sugar, 8 fat (2 saturated))
Banana
Peanutbutter
Meal 3: Meal will vary, but breakdown will be 54 carbs, 26 protein, 16 fat.
example:
chicken
pasta
oliveoil
Meal 4: SUBWAY
1 of the 4 or so subway sandwhiches with the correct macro nutrient profile. Whole wheat of course and oliveoil added.
Meal 5:
Salmon/steak/chicken
rice/sweet potato/pasta
or
annie's all-natural macaroni and cheese mixed w/ tuna ...mmm
(this one's got a little bit of saturated fat in it..oh well..)
Meal 6:
Meal 6: Pre bed time
Driver w/skim
pb
flax
-----------
This is my plan for non training (T,TH,SAT,SUN) days. On training days there will be no subway, but rather. pre and prostworkout primer/driver/creatine/dextrose shakes...
Any comments? encouragement? suggestions?
Thanks guys!
Dave

 

[baby a]

The diet looks fine as far as selection of food, but you must remember that the most important thing as far as adding mass is creating a caloric surplus. Multiply your weight in lbs by 18-20 and this is the amount of calories you should be consuming each day. In the end, that is what will make the difference.