Bulking meal plan - Printable Version
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Bulking meal plan - 13uie67 - 06-12-2014
bulking meal plan log for ... The 67 ... Comming soon.. !!!
Bulking meal plan - 13uie67 - 06-12-2014
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/calories-nutrition/usda/tilapia-(fish)?portionid=45188&portionamount=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..
Bulking meal plan - Cornish_Celt - 06-12-2014
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
Bulking meal plan - 13uie67 - 06-12-2014
Cornish_Celt Wrote: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 !!
Bulking meal plan - BigBabs - 06-12-2014
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.....
Bulking meal plan - 13uie67 - 06-12-2014
bigbabs Wrote: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..
Bulking meal plan - BigBabs - 06-12-2014
Stats are
5 10 1/2
Pnds 205 as of yesterday
Bf % 24.....bit of a belly,but were working on it
Bulking meal plan - 13uie67 - 06-12-2014
bigbabs Wrote: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..
Bulking meal plan - BigBabs - 06-12-2014
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?
Bulking meal plan - 13uie67 - 06-13-2014
BigBabs Wrote: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...
