Bulking meal plan
 

... the 67 ... meal log
 

WAKE UP

INGEST 8200 MG OF AMINO ACIDS
750 MG,S OF MILK THISTLE
1,000 MG,S OF VITIMAN C

WAIT AN HOUR TO 1 1/2 BEFORE MEAL 1

MEAL 1

1 WHOLE EGG
4 EGG WHITES (BOILED)
1 1/2 RAW OATMEAL IN LUKE WARM WATER
1 1/2 CUPS OF 2% MILK
1 SCOOP OF WHEY PROTEIN
2 TBSP OF CREAMY PEANUT BUTTER

TOTAL INTAKE ----------------------------- 83.5 G (PROTEIN)
122 G (CARBS)
20 G (FAT)
1,066 (CALORIES)

MEAL 2

1 CUP OF CEREAL (RAISIN BRAND)
1 CUP OF 2% MILK
1 1/2 CUPS OF WATER

TOTAL INTAKE ------------------------------ 12 G (PROTEIN)
56.5 G (CARBS)
312 (CALORIES)

MEAL 3

AFTER TRAINING

2 SCOOPS OF WHEY PROTEIN
2G OF ISO-LUCIEN
1.5 G OF VALINE
2G OF LUCIEN
TALL GLASS OF WATER

TOTAL INTAKE -------------------------------- 46 G (PROTEIN)
12 G (CARBS)
3 G (FAT)
230 (CALORIES)

MEAL 4

1 1/2 CUPS OF DICED PORK ROAST
3 LARGE POTATOES (SKINLESS)
3 TALL GLASSES OF WATER

TOTAL INTAKE ------------------------------------ 65 G (PROTEIN)
109 G (CARBS)
18 G (FAT)
985 (CALORIES)

MEAL 5

1 1/2 CUPS OF DICED SKINLESS CHICKEN BREAST
1 1/2 CUPS OF COOKED WHITE RICE (SHORT-GRAIN)
1 CUP OF BROWN GRAVEY

TOTAL INTAKE --------------------------------------- 61.24 G (PROTEIN)
91.21 G (CARBS)
8.17 G (FAT)
708 (CALORIES)

MEAL 6

AMINO ACID INTAKE
1,000 MG GLUTIMINE
750 MG MILK THISTLE
1,000 MG VITIMAN C


THIS IS PRETTY MUCH WHAT I EAT EVERYDAY.. AS IN THIS SPORT REPITITION HAPPENS OUTSIDE AS WELL AS INSIDE THE GYM.. ON MY TRAINING DAYS...

I GOT ALL OF MY FIGUERS FROM http://http://www.fatsecret.com/calo...onamount=3.000

THIS IS A GREAT WAY TO KNOW EXACTLY WHAT YOU ARE PUTTING INTO YOUR BODY... ITS ALL ABOUT THE NUMBERS !!! YOU DONT EAT ! YOU DONT GROW ! AT TIMES WHEN IM ADDING NEW FOODS AND I SEE EXCESS WEIGHT GAIN OR NOT ENOUGH,, ILL EITHER DROP OR ADD CALORIES BY 500...

I EAT HEAVY ON MY DAYS THT I WORK OUT AND ALITTE LIGHTER ON MY DAYS OFF... BUT NOT BY MUCH...

IM 232 @ 6FT WITH UNDER 18 % BF..

My bulking diet is as follows(changes slightly from day to day but keeping the basic principals)

Breakfast:
Protein shake
8oz of Oatmeal
1 pt of Semi skimmed milk
1 glass of orange juice
3oz of grapes

Protein 47, Carbs 219, Fat 20, Total calories 1270

Mid Morning:
10oz of whole wheat bread
4oz of cheese(12% fat)
1 pt of milk
1 banana

Protein 61, Carbs 180, Fat 20, Total calories 1150

Lunch:
8oz of brown rice
10oz of turkey
5oz of vegetables

Protein 83, Carbs 177, Fat 11, Total calories 1180

Mid Afternoon:
5 whole eggs
16oz of baked potatoes
Mixed salad

Protein 41, Carbs 110, Fat 35, Total calories 880

Evening meal:
7oz of cottage cheese
7oz of whole wheat bread
1oz of peanut butter
1 apple
1 Glass of orange juice

Protein 43, Carbs 120, Fat 18, Total calories 860

Before bed:
Protein shake
1 spoon of peanut butter

Protein 40, Carbs 7, Fat 10, Total calories 245

Daily total:
Protein 315, Carbs 813, Fat 114, Total daily calories 5585


They look pretty similar, nice one bro

i definatly need to be adding more fruit as well.. at times ill add a 6th meal with either a full meal or just protein shake and banana but at times,, if i keep it up like tht t times it begins to make my kidneys hurt.... :(,, so i go off and on with meal 6... but yes they do look pretty much the same...

LETS DO THIS AGAIN FOR TODAY AS WELL... :) THANKS FOR SHARING CC !!

Short summary of my meal plan, i dont have a sixth meal listed as it will vary depending on the day.

Meal 1
4 eggs Cal.408 pro.28
1 cup oats/w raisins Cal.907 pro.30
1 cup 1% milk Cal.110 pro.8

total Cal.1551 Pro.66


Meal 2
whey protein Cal.252 pro.50
whole wheat toast Cal.180 pro.8

Total Cal.432 Pro.58

.......WORKOUT........

Meal 3
2 8oz. canned tuna/whole wheat Cal.340 pro.36
1 cup brown rice Cal.350 pro.6
2 hard boiled eggs Cal.144 pro.13

total Cal.734 Pro.55

Meal 4
1/2 pnd 90% lean ground cal.399 pro.45
2 oz.pasta and sauce cal.385 pro.10

Total Cal.684 Pro.55

Meal 5

Tbone steak Cal.857 pro.118
Large roasted potatoe Cal.346 pro.6
1 cup brown rice Cal.350 pro.6
1 cup steamed brocolli Cal.31 pro.3

Total Cal.1584 Pro.133

Days End total
Total Cal.4885 Pro.367

I will be modifying this as time goes on.....

what r ur stats as of right now bro ?? :) looks great.. :)

Stats are

5 10 1/2
Pnds 205 as of yesterday
Bf % 24.....bit of a belly,but were working on it

i carry alittle belly fat as well.... Im a natural 32,, when i bulk it will go up to 34 but it always sustains with tht size becasue of the clean bulking diet for my body and the hard training... And u actually need tht belly fat to preserve new muscle gains... So i wouldnt stress to much on getting it down,, buut if u feel tht u need to bring it down then by all means my frined,,, step yo game up... Lol :)
looking forward to seeing ur progress..

Oh I will be stepping it up....Tmrw starts a whole new world, ten week cycle but not to sure on a goal set yet...I was thinking 20pnds, does that sound insane?

SOUNDS GOOD AND BRO NOTHING IS IMPOSSIABLE IN THIS SPORT... IT JUST TAKE ALOT OF HARD WORK OUTSIDE THE GYM IN ORDER TO MAKE UR QUOTA GOALS... BUT IM SURE THT U ALREADY KNOW THT... AND THIS IS JUST MY OPINION THROUGH PERSONA EXPERIENCE,,, AND THT IS THE LONGER U STAY ON ,, THE MORE PROMINENT GAINS YOULL BE ABLE TO MAKE.. AS LONG AS U CHANGE UP THE COMPPOUND WITH IN SUFFICIENT AMOUNT OF TIME FOR EACH CPOMPOUNDD... :cool: