Whats a good meal plan for Bulking?

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posted by Beezer

Hello everyone I'm new to this form and was sent here by a friend, I was a member on another form that was not so helpful to me.But anyway looking for a new form and I think I found it.
Ok now thats thats over with here's where I'm at,

185lbs
5'11"
13% Body Fat
and my maintance Cals are 3349 I believe.

My Question is I spent all summer cutting down and did very well I went from 28% BF to 13% but now it's fall going into winter and looking to bulk up.I was wondering if anyone could post a Example of your daily meal plan for bulking so that I can get a ruff idea of what I need to start eating.
:confused:

posted by Protein

Heres my usual hope it helps out to give you some new ideas.Morning-2-3 chicken breast with honey mustard sauce and lemon juice squeezed on the breaststeses-2 servings of grean beans-a piece of fruit-and a 60 gram all egg white protein shake with whole milk and a lil bit of chocolate syrup in it to make it taste grand with a 1 daily vitamin.Then wait 30-45 min and hit the weights.Then i down a 67 gram whey protein shake with flaxseed oil in it and have 3 chicken breast 2 servings of grean beans and 2 servings of lipton beef noodles-pasta with sauce or thai noodles.Then 3 hours hours later i have 2 more chicken breast, 2 servings of grean beans and 2 servings of a flavored rice like chicken flavored or brown rice or beef ect ect, with plenty of water.Then i wait for 3 more hours with maybe a piece of fruit inbetween,and have 2- more chicken breast with pasta and green beans and plenty of water.Then i wait 1 hour and have have a lil bowl of pasta with a piece of fruit.My final meal of the day is a 60 gram egg shake with whole milk and a lil chocolate syrup with 2 pieces of fruitAnd a couple or few granola bars.When i wanna bulk up and gain size quicker i rotate the egg protein with russian bear 5000 before bed only using 3 scoops and water,cause that stuff is thick as hell and taste like death to me.And i prepare all my meals enough for 3-4 days in advance so i can save time and the bs of having to cook all the time.

posted by Protein

Now say you were using this exact same eating schedule, since you wanna bulk up more id say throw a chicken breast out of a 3 and throw more pasta in there, and have more whole milk with meals, get most of your water during your workout.And use whole milk with a weight gainer before bed instead of water.

posted by Protein

Hamburger helper is a great bulker

posted by Dex

if you're going for the "fat ass look" lol

posted by estray

I can see how it would be a good bulker. Its got meat, pasta, and milk in it. 3 foods you already should be eating.

posted by canibalistic_js

I don't think you need a bulker I think you need to cut then bulk up after you learn to diet. Check out the nutrition tab on this site then look at the stickies at the top. All sort of stuff. Then, ask more questions. Post up what your eating now then lets go from there.

posted by Beezer

QUOTE]I don't think you need a bulker I think you need to cut then bulk up after you learn to diet. Check out the nutrition tab on this site then look at the stickies at the top. All sort of stuff. Then, ask more questions. Post up what your eating now then lets go from there[/QUOTE]
Do you guys think I should keep cutting down instead of bulking? I'm at 13% bf.

Well I was cutting all summer and look good so now i'm bulking for the winter.
My meal right now and I know it's prolly a long way off from what I should be eating but here goes.

meal 1: 4 egg whites,O.J., ON whey Protien
Meal 2: 2 Chicken Breasts, 2 Bananas
meal 3: 5-8oz. Steak with 2 cups white rice
meal 4: 2 Pieces of chicken breast, ON whey protein
meal 5: 5-8oz. Steak and or salmon/whitefish
meal 6: 1 piece of chicken breast, ON whey

I know this is prolly a long way off from what I should be eating but i'm hoping with everyones help I can be on the right track to bulk the right way.

posted by canibalistic_js

Your not eating enough carbs. Honestly, you need to eat carbs but timing is the key and I'm not even going to get into that because I find it hard to believe you eat as much as you say and you are only 185 and these meals seems to be what you want to eat instead of what you are eating.

Anyhow, Im going to give you the benefit of the doubt and assume your not full of sh*t and ask what your stats are and how you can eat close to what I eat and not be 220. Whats' your age? How do you know our 13%? Routine? diet for meals? when your bulking I recommend you eat clean and keep a lot of your calories from shakes and your meats and grains. You need to eat sweet potatoes, red or reg potatoes with every meal at least but no more than a half of a large one or some quality grain rice plain rice none of this instant flavored sh*t plain rice you add the seasoning but no fried rice. How many grams of protein are you consuming and carbs also? No more veggies with meals without carbs also, blend some plain oatmeal in your whey protein for the extra carbs its tastes great. Basically your starving yourself from the most anabolic environment you need. Carbs complete the entire circle for recovery. Eat more protein have about 2 chicken breasts with every meal. Also eat 1 pack of cookie dough every other day. And that don't work try my other methodology everything on the dollar menu at Mcdonalds.

posted by Beezer

STATS:
I'm 22 years old
5' 11"
185lbs
13%bf

well in april of 06' i was 223 lbs, and made up my mind after time and time of trying to get in the gym that I was going to get in there and not stop.I work for the city here and we have a city owned gym and I asked the trainner to figure out my BF%. After that he set me up with a weight loss diet and a cardio routine and sent me off to the gym.I have been in there almost everyday except sundays and by nov06' i was down to 178lbs.So I just seen him again the other day and he said that the winter time is when you want to start bulking.he mesured my BF again and I was 12.7% BF as of Nov 1st. Now he did say he doesnt know that much about "body building" so he sent me a few link one being here and said that you guys could help.

My weekly Workout is as followed
Triceps
Rope Pushdown
Stright Bar Pushdown
Rope tricep Extentions

Tuesday
Legs
Leg Press
Leg Extensions
Leg Curls

Wednesday
Back
Seated cable rows
Stright bar pull down
Behind Head Pull down
Close Grip cable pull

Thursday
Chest
Flat-bench presses
Incline barbell presses
Flat-bench dumbell flyes
Incline Dumbell Flys
Flat-bench barbell
Incline Cable Flys
Chest Lifts

Friday
Bicepts
Alternating Dumbell Curl
One-arm dumbell curl
Standing Barbell curl
Close Grip Curl
Wide Grip Curl
Hammer Curl

Saturday
Delts
Millitary Press
Barbell Press
Front Barbell Raises
Everyday

Abs
Elivated Leg
incline situps
Leg Lifts

Now as for my bulking I have only been eating that way for a week. mainly because all I'm told by other huge people in the gym is eat like you never ate before and then eat somemore but eat clean the tell me so thats all I have been trying to do for the last week.

posted by cosmic-dust

Lots of dedication there. For your back workout on Wednesday i think you should throw in some deadlifts or hyperextensions for lower back and Dont you want to train calves?
When i bulk i never have a set "diet plan", i just know my food groups and eat as much as i can with no limits throughout the day. Mainly high in complex carbs, protein and low in saturated fats and simple sugars (exceptions made during workout). You cant really go wrong when you want to bulk your either not having enough and no progress is made otherwise you should be growing steadily.

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