Major Help! Scheduling foods for bulk

[THBench]

Ok, soccer season is all over for me now and I am back to lifting. I need some major help planning my foods because I believe its the most efficient way to maintain a good bulk. At the moment, I'm going to need a detailed plan and some serious help so I need someone who will be dedicated to working with me for a week or so on it. My stats are as follows:
Age: 16
Height: 6'1
Weight: 149
Weight desired: 180
As you can see, I want to put on a massive amount of weight by the summer. Anything is possible.

First things first, I want to intake roughly 4000 calories a day (correct me if im wrong). Problems getting in the way of this are as follows...

School (Monday-Friday) 7:35-10:45 AM classes. 11:29-4:00 PM classes and lifting.
Work - On average, I work both saturday and sunday from either 9-5 or 12-10, and usually 2 days during that week (Wed, Fri 4:30-10 usually). Can usually eat during work.
Sleep- I wake up at 6:30 and go to sleep at 10:30 on school nights.


Basically, like I said before, I'm going to need a lot of help. I need someone to look at the times I am available to eat, and help me schedule my meals. Looks like I can eat around these times...
Sunday: 8:00-8:30, or 11:30-12. Small stuff in between 9-5 and 12-10. 5:00-10:30, or 10-10:30.
Monday: 6:30-7:35. 10:45-11:29. 4-10:30.
Tuesday: 6:30-7:35. 10:45-11:29. 4-10:30.
Wednesday: 6:30-7:35. 10:45-11:29. 4-4:30. 10-10:30.
Thursday: 6:30-7:35. 10:45-11:29. 4-10:30.
Friday: 6:30-7:35. 10:45-11:29. 4-4:30. 10-10:30.
Saturday: 8:00-8:30, or 11:30-12. Small stuff in between 9-5 and 12-10. 5:00-10:30, or 10-10:30.

What should I be eating, on what days/hours?
For example. Monday, 10:45-11:29. 2 peanut butter and jellies etc.

Also, around my Gamestop (work), I have these restarauntes around (Might be useful for before, during, or after work meals)...
Bensi Italian Resteraunte
Frudruckers
Salad works
McDonalds
Hess quick shop

If any could help me it'd be a huge help.

 

[NoSweatNoGlory]

man just find your BMR, up your cals based on what you need, dont raise them too much, clean bulk, and eat every few hours until you meet your daily needs.

I suggest u dont touch that Mcdonalds.

read up, and good luck.

 

[Wrangell]

Ok, soccer season is all over for me now and I am back to lifting. I need some major help planning my foods because I believe its the most efficient way to maintain a good bulk. At the moment, I'm going to need a detailed plan and some serious help so I need someone who will be dedicated to working with me for a week or so on it. My stats are as follows:
Age: 16
Height: 6'1
Weight: 149
Weight desired: 180
As you can see, I want to put on a massive amount of weight by the summer. Anything is possible.

First things first, I want to intake roughly 4000 calories a day (correct me if im wrong).

As another poster mentioned, one approach to calculating calories needed in an effort to gain muscle mass is to first nail down your BMR & ' maintenance calories ' and then bump that maintenance calorie number up by 20%. Here's a link that does the BMR & ' maintenance calories ' calc for you ( taking into account all the exercise you do ) .......

Delaware Consumer Health Information Services

Also, ( and this is more of an ' fyi ' only ) there is a highly regarded book out on the market by Lou Schuler " The New Rules of Lifting " in which he cites some academic findings that suggest a ' rule of thumb ' for how many calories strength athletes should take when it comes to issues of muscle mass. The findings he cites suggests....

- to simply maintain muscle mass : 20 calories per pound of bodyweight

- to ADD muscle mass : 25 - 30 calories per pound of bodyweight​

........which, at your weight of 149 lbs X 25 calories per pound of bodyweight = 3,725 calories.

So, your target of 4,000 calories day certainly seems to be in the ballpark. Keep in mind however, that a big issue for most gym rats is how much extra fat can you tolerate along the way as you add muscle - cause in most cases, when you boost your calories a fair bit to help build muscle, you tend to also see some fat gained along with gains in muscle mass...especially when you see significant gains in mass.

Basically, like I said before, I'm going to need a lot of help. I need someone to look at the times I am available to eat, and help me schedule my meals. Looks like I can eat around these times...
Sunday: 8:00-8:30, or 11:30-12. Small stuff in between 9-5 and 12-10. 5:00-10:30, or 10-10:30.
Monday: 6:30-7:35. 10:45-11:29. 4-10:30.
Tuesday: 6:30-7:35. 10:45-11:29. 4-10:30.
Wednesday: 6:30-7:35. 10:45-11:29. 4-4:30. 10-10:30.
Thursday: 6:30-7:35. 10:45-11:29. 4-10:30.
Friday: 6:30-7:35. 10:45-11:29. 4-4:30. 10-10:30.
Saturday: 8:00-8:30, or 11:30-12. Small stuff in between 9-5 and 12-10. 5:00-10:30, or 10-10:30.

What should I be eating, on what days/hours?

If 4,000 calories a day is your target, you might want to try and allocate those calories throughout your day so that you have a meal or snack at least every 2.5 - 3 hours. So for example, if you wake up at 7 and turn in at 11 - that's 16 hours...or 6 or 7 meals / snacks a day.

And if it were me, and 4,000 a day was the goal, I'd allocate that 4,000 to come from about 55% carbs, 25% fat ( mostly good fats ) and 20% protein by the end of the days' meals for starters and then tweak it from there as needed.

In terms of trying to figure out where all those calories, fats, carbs & proteins should come from, this ' 7 habit ' guideline is a good all-purpose approach to start with...

John Berardi - 7 Habits

.

Also, around my Gamestop (work), I have these restarauntes around (Might be useful for before, during, or after work meals)...
Bensi Italian Resteraunte
Frudruckers
Salad works
McDonalds
Hess quick shop

If any could help me it'd be a huge help.

Ask those restaurants if they have nutritional brochures that list things like salt, carb, protein, fat and calorie content of their menu items.

 

[THBench]

Ask those restaurants if they have nutritional brochures that list things like salt, carb, protein, fat and calorie content of their menu items.

I will do that and post up the foods I would consider eating. So far, the most valuable information you've given is about 55% carbs, 25% fats, and 20% protein. For dinner meals, Im looking at having some sort of italian food, which is usually dosed with high carbs, and some sort of meat. For example, I would start with spaghetti with red sauce and have a couple chicken breasts, or pork chops, with some brocohilli. Does that sound alright? Is pizza ok, or even good to eat when bulking?

When you say good fats, what foods in particular. I know nuts have a large amount of good fats and protein and I am looking to eat 9.25 oz (262g) of cashews a day. I'm also hearin fish has a good source of good fats. I cannot stand fish except if it's prepared from a resteraunte (no idea why), and it is slightly expensive. If it is a complete necessity, then I will buy some fish. I LOVE lobster, but it is very expensive and I am not sure if it is considered a fish.

For protein, I usually drink about 2 protein shakes a day. Im well aware that it should be coming from food and not supplements, but I will assume that 2 a day will be perfectly fine. I am in school for lunch and will be unable to get any meats besides chicken strips, so I usually pack 2 peanut butter and jellies. I will pack cashews. What else is suggested that will be a healthy snack to take with me? Also, some snacks to eat during classes or work?

Tonight - 2 and a half porch chops, roughly 8 oz each. Side of broccohilli, chocolate milk, and a fruit snack at 6 PM. Planning on eating at 8 PM, what should I eat?

For breakfast, how does 2 scrambled eggs, a protein shake, and a banana sound?

 

[THBench]

Can anyone answer those?