21 y.o. / 230lb - Light Summer bulk diet

[Nick_Wa]

Looking to bulk a bit, build some quality muscle but not incur the fat I normally do on a full out bulk during the winter. I am using no supps besides opti men multivitamin and ON whey. I will be doing light cardio 3 days per week and workouts 4-5 days upon waking early in the AM (have done this for 3+ years now). Workouts will be ~1 hour long and include 2 body parts except for leg day, just legs. Here is what Im thinking for meal plan, want something relatively cheap and EASY and am not worried about variety. Going to be cooking most foods early in week and just warm up daily for work.

Milk will be homo, eggs will be 6 XL in the A.M., toast will be rye or whole wheat, potatoes will be red, burger will be extra lean.

5:00: Wake up - Oatmeal - Protein Shake
6:00: Workout
7:00: Breakfast -Eggs - Toast - Milk
9:00: Break - Protein Shake - PB&J Sandwich - Peanuts
12:00: Lunch - Potatoes - Burger - Brocolli - Milk
3:00: Break - Protein Shake - PB&J Sandwich - Peanuts
6:00: Supper - Potatoes - Burger - Corn - Milk
8:00: Cardio
9:00: Snack - Protein Shake - Peanuts
10:00 : Bed

Thoughts? Not sure what it works out to for calories or macros.

[NoodleSPD]

Originally Posted by Nick_Wa

Looking to bulk a bit, build some quality muscle but not incur the fat I normally do on a full out bulk during the winter. I am using no supps besides opti men multivitamin and ON whey. I will be doing light cardio 3 days per week and workouts 4-5 days upon waking early in the AM (have done this for 3+ years now). Workouts will be ~1 hour long and include 2 body parts except for leg day, just legs. Here is what Im thinking for meal plan, want something relatively cheap and EASY and am not worried about variety. Going to be cooking most foods early in week and just warm up daily for work.

Milk will be homo, eggs will be 6 XL in the A.M., toast will be rye or whole wheat, potatoes will be red, burger will be extra lean.

5:00: Wake up - Oatmeal - Protein Shake
6:00: Workout
7:00: Breakfast -Eggs - Toast - Milk
9:00: Break - Protein Shake - PB&J Sandwich - Peanuts
12:00: Lunch - Potatoes - Burger - Brocolli - Milk
3:00: Break - Protein Shake - PB&J Sandwich - Peanuts
6:00: Supper - Potatoes - Burger - Corn - Milk
8:00: Cardio
9:00: Snack - Protein Shake - Peanuts
10:00 : Bed

Thoughts? Not sure what it works out to for calories or macros.

Looks real healthy man. My only comments are that your breakfast (post workout) needs to have some faster acting carbs to halt that catabolism. If you feel your calories are they, have orange juice instead of milk. That will replenish those glycogen stores! For your protein shake do 1 scoop with your oatmeal (which is perfect btw. You want 20g fast protein and 40g slow carbs pre workout) and post workout mix a scoop into your milk and jug it while your making your breakfast. Other than that looks like a great set of meals man.

Good luck

[ShibbyUTD]

Looks really good from my view.

[Nick_Wa]

Ok just wanted to make sure, Im really worried that it wont be enough calories, Im not sure.

I am going to try and start eating cottage cheese before bed with some PB and cinnamon or something for its benefits. Also, looking through the Meals Eating Now Thread, dang, lots of good ideas. Saturday will be my cheat day and Sunday will be a bit lighter less planned out meal day but will still try and stay relatively clean.

Let me fix this up here... I forgot the PWO shake, I always do have one with water.

5:00: Wake up - Oatmeal - Protein Shake
6:00: Workout
7:00: Breakfast - Protein Shake w/ Oats - Eggs - Milk
9:00: Break - Protein Shake - PB&J Sandwich - Peanuts
12:00: Lunch - Potatoes - Burger - Brocolli - Milk
3:00: Break - Protein Shake - PB&J Sandwich - Peanuts
6:00: Supper - Potatoes - Burger - Corn - Milk
8:00: Cardio
9:00: Snack - Protein Shake - Peanuts
10:00 : Bed - CC w/ Peanut Butter, cinnamon