Wanted to hear yalls feedback and yalls thoughts on it.
I'm 22 6'1 155 lbs low body fat. Goals are to get up to 185-190 lbs with low body fat. Now for the diet did this while I was up at work so I'm sure it needs a lot of tweaking.
8 am before class- 2 eggs 3 egg whites (215 calories 10g fat/3g sfat 30g protein) , 1 1/2 cups of regular oatmeal (200 calories 4g fat 38g carbs/6g fiber 8g protein) , vitamins, cup of coffee
415 calories 14g fat/3g sfat 38g carbs/6g fiber 38g protein
10 am in between class- deer jerky 3 oz (105 calories 3g fat 24g protein)
105 calories 3g fat 24g protein
Noon before workout- raisin brand (170 calories 1g fat 42g carbs/7g fiber/11g sugar 4g protein), or oatmeal (200 calories 4g fat 38g carbs/6g fiber 8g protein) , 2 eggs 3 egg whites (215 calories 10g fat/3g sfat 30g protein)
385-415 calories 11g-14g fat/3g sfat 38-42g carbs/6-7g fiber/0-11g sugar 34-38g protein
2 pm after workout- weight gainer shake (720 calories 3g fat/2g sfat 125g carbs 50g protein), apple (65 calories 17g carbs/3g fiber/13g sugar)
785 calories 3g fat/2g sfat 142g carbs/3g fiber/13g sugar 50g protein
3 pm before work- chicken 8oz (220 calories 5g fat/2g sfat 40g protien), green beans (70 calories 4g carbs/1g fiber/2g sugar 1g protein), or carrots 3 large (90 calories 21g carbs/6g fiber/10g sugar 2g protein)
290-310 calories 5g fat/2g sfat 4-21g carbs/1-6g fiber/2-10g sugar 41-42g protein
5 pm at work- chicken 8oz (220 calories 5g fat/2 g sfat 40g protien) , greenbeans (70 calories 4g carbs/1g fiber/2g sugar 1g protein), or spinach (105 calories 14g carbs/7g fiber/3g sugar 11g protein), banana (105 calories 27g carbs/3g fiber/14g sugar 1g protein), or apple (65 calories 17g carbs/3g fiber/13g sugar)
355-430 calories 5g fat/2g sfat 21-41g carbs/4-10g fiber/15-17g sugar 41-52g protein
9 pm after work- ground turkey 8oz (320 calories 16g fat/5g sfat 44g protein), black beans (100 calories .5g fat 17g carbs/5g fiber 6g protein)
420 calories 16.5g fat/5g sfat 17g carbs/5g fiber 50g protein
TOTAL
2755-2880 calories 47.5-49.5g fat/20g sfat 239-301g carbs/25-37g fiber/30-51g sugar 278-294g protein
15% fat/35-42% carbs/43-50% protein
*EDIT*- with eat deal of oatmeal I eat im going to add a tbs of pb for the extra fat and protein
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08-07-2012, 03:29 PM #1
starting back up and made this bulking diet
Last edited by downsetgo33; 08-08-2012 at 07:07 AM.
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08-07-2012, 03:30 PM #2
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08-07-2012, 03:37 PM #3
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08-07-2012, 03:39 PM #4
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08-07-2012, 03:45 PM #5
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08-07-2012, 03:48 PM #6
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08-07-2012, 03:49 PM #7
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08-07-2012, 03:50 PM #8
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08-07-2012, 03:53 PM #9
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08-07-2012, 03:55 PM #10
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08-07-2012, 03:57 PM #11
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08-07-2012, 03:59 PM #12
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08-08-2012, 07:36 AM #13
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08-08-2012, 07:41 AM #14
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08-08-2012, 07:54 AM #15
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08-08-2012, 08:19 AM #16
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