Please take a look at my bulking diet and give me advice...

Important!! The following is a text only archive!
For full features; Go to Please take a look at my bulking diet and give me advice...

posted by lightout

Here is my routine(i mainly use compound exercises and keep my reps at 6-8).
Monday:Chest-triceps
Tuesday:Biceps-back
Wednsday:OFF
thursday:Legs
friday:shoulder,traps,forearms

Cardio 3 times a week about 20-30min low intensity.

Diet ex:

Meal 1:2 eggs-5egg whites-2 slices of wholewheat stone milled bread-1/2 cup of oats,1 tbs of ground flax seeds

Meal 2(PWO):2 scoops of whey,1 cup of skim milk,32g of dextrose ,1 apple

Meal 3:1 can of tuna,1 1/2 cup of wholewheat pasta with a bit of tomato sauce,salad or greens.

Meal 4:7 oz of chicken breast, 4 slices of wholewheat stone milled bread,2 tbs of light mayonnaise,1 apple or fruit

Meal 5: 7 oz of chicken or steak,1 cup of brun rice,vegetables

Meal 6: 1 bagel or 2 slices of wholewheat stone milled bread with 2 tbs of almond butter.

Meal 7: 1 cup of cottage,1 tbs of ground flax seeds

Everyday i take 1 multi-vitamins and after training 400iu vitamin E AND 500mg of ester-C,3g of CEE before and after workout.

P.S. But for the past week i have been eating a bit more,more bread,tuna,almond butter.

posted by president_fad

What is the caloric breakdown...it doesnt look like that many calories to me. And i would add more protein to ur first meal. It looks like ur only gettin about 27 from the eggs, and the rest from oats/bread. I would imagine it only comes to about 35-40.

Id cut out the milk and apple in your pwo. Casein is the slowest digesting protein..well one of them, and apple is fructose, which is slower than the dex.

Meal 6 and 7 have very little protein. Definately need to add more protein.

posted by Big A

yeah you seem to be getting tons of cals from carbs and not enough from protein there, fat intake looks good. like pres said your cals dont seem to be all that high, just as a guess im thinking like 3500-4000, for a clean bulk i would think you would want to be closer to 4500-5000 maybe more.

on meal 7 trade in the nasty flax for a can of tuna or some other kind of fish, that way you get your Omega's in but you also get some protein.

i would also switch 5 and 6 around and bump the oz of meat up so that way you can add more protein in, also i would switch because 4 and 5 are a lot alike.

thats just my 2 cents, good luck with it :thumbs:

posted by canibalistic_js

Change up that chicken for some steak an fish/shrimp/crab meat/pork etc. Thats going to get so borrrring! Trust 8 oz of steak and 4 oz of shrimp is totally ok a 1-2 meals a day.

* Add Your Comment - Ask a question *
Share the knowledge!

+
+
+
+
+
+ ...

+
+
------
+
+
+
------
+
+
+
+