Official Bulking and Cutting Diet Thread

[Luski16]

ok i thought this would be a good idea for the board to list your current diet whether it be bulking or cutting. The reason being is it would save a great deal of board space with HORRIBLE newb diets. They could refer to these diets to come up with a decent one and then post it. You can post your current diet wheter it be bulking or cutting and then if you happen to change from one to the other you may post that one as well. The more examples the better! If someone posts a diet you may offer help to try and improve it. Please however DO NOT post some diet you just made up (newbs) and put it on here and ask for advice. That is not what this is for. I'm sorry if you think this is a stupid idea, but im just trying to save some board space and besides that, this would be a good idea for anyone because you get to see the different combinations that some of the more experienced board members are using. I'll start it out with my current bulking diet:

2,600 calories
260 protein
260 carb
60 fat (rounded)

Meal 1:
80g Oatmeal
5g Fish Oil
240ml Skim Milk
10 Egg Whites

Meal 2:
120g Chicken
200g Vegetables
30g Peanut Butter

Meal 3: (Pre-Work)
30g Whey Protein
40g Oatmeal
240ml Skim Milk

Meal 4: (Post-Work)
30g Whey Protein
30g Dextrose
240ml Skim Milk
5g Creatine

Meal 5:
120g Chicken
200g Vegetables
300g Brown Rice

Meal 6:
230g Cottage Cheese
30g Peanut Butter


NOW LETS SEE SOME OTHER DIETS!

[taffer]

good idea

cutting diet - 188lbs - 192cm - 19yrs old

Breakfast (pre-workout)

60g Oats
120g Chicken/1.3cups egg whites
90g Pear/Apple/Orange

Calories: 414
Protein: 37
Carbs: 51
Fat: 6

Post-workout

90g Oats
30g Whey
40g Banana

Calories: 493
Protein: 32
Carbs: 67
Fat: 9

Meal 3:

120g Chicken
300g Sweet potato
300g Vegies

Calories: 474
Protein: 42
Carbs: 60
Fat: 2

Meal 4:

140g Chicken
300g Vegies
138g Apple/Orange/Pear

Calories: 323
Protein: 42
Carbs: 21
Fat: 3

Meal 5:

170g Salmon
300g Vegies

Calories: 360
Protein: 37
Carbs: 1
Fat: 18

Meal 6:

155g Chicken
22.5g Natural Peanut Butter

Calories: 306
Protein: 42
Carbs: 3
Fat: 11

Totals:

Calories: 2457
Protein: 230
Carbs: 202
Fiber: 61
Fat: 62

[ImPumpingIron]

Great Idea BULKING 5'10 158 Lbs. I wake and work out in the morning.

Pre Workout
-scoop of ON whey
-1/2 c. Mcaans Steelcut oats
-1 c. milk
Post Workout
-2 scoop of ON whey
-1 c. Mcaans Steelcut Oats
-40 grams Dextrose
MEAL 1
- 1oz Almonds
-Whey Shake
- Large Banana
MEAL 2
-200 grams Chicken
-70 grams Brown Rice
-3 oz. Broccoli
-3 oz. Carrots
MEAL 3
- 1 can of Tuna
- 1 c. Oats
- Medium Apple
MEAL 4
- 6 oz. Salmon
- 3 oz. Broccoli
- 150 grams Sweet Potato
MEAL 5
- 1c. Cottage Cheese
- 2 tbls Natty PB
- 2 oz. broccoli

Thats a typical day which is About 3200 cals. It does change from time to time.

[Luski16]

good diets guys...anyone else want to contribute their diet?

[Sihotboy99]

Hey guys, ive been cutting for a little bit and here's what ive been doing

Meal 1 7:00am
Protein shake
10 egg whites
2 cups oatmeal
small piece of fruit

Meal 2 10:00am
protein shake

Meal 3 12:00pm
Tuna/Turkey/ or any Lean Meat
Veggies
1-2 Slicese of Whole wheat bread
small piece of fruit

Meal 4 Pre-Workout 4:00pm
Protein Shake

Meal 5 Post-Workout 6:00pm
Protein Shake
Lean Meat
A complex carb
Veggie

Meal 6 Before Bed 10:00pm
Nitrotech Nighttime


Thats all i got for now. Maybe you guys can tweak mine.. PLEASE do!! What would you add in and where?
my goals are

1800-2200 calories
100-150g's carbs
250-300g's of protein

What would these numbers increase to on a HIGH carb day? thanks guys.

[taffer]

you have FAR too many protein shakes, you dont need the protien shake at breakfast (thats a BIG breakfast, is that 2 cups of dry oatmeal ?!)

meal 2 - spil some calories from breakfast to this meal, a protein shake isnt a meal, you shouldnt even be taking whey unless its post-workout

meal 3 - good, personally while cutting i dont eat bread, i'd rather go a sweet potato or more oats

meal 4 - thats a pre-workout meal? you have to be joking, oats and lean protein, not whey, chicken, tuna, egg whites, you know... real food!

meal 5 - i would not have the meat protein here, you can have that to replace your other protein shakes, go whey + oats, some banana if you want, i suggest you count calories here, if no where else, make sure you have twice as much carbs as protein and as little fat as possible

meal 6 - cottage cheese + peanut butter, classic pre-bed meal without the extra cost of that supplement crap, you eat too many supplements


your diet also needs more vegies (not post-workout, place them in your other meals) also you are lacking in EFA's, im sure you can fit them in.... perhaps meal 2 (say have 1c of oats for breakfast, for second meal have salmon for meat protein + fat, also vegies here)


if i were you i would count calories at www.fitday.com

[Sihotboy99]

thanks for that bit of info. im not very literate when it comes to all of this. Also, its very hard to eat how you say because im deployed over here and i can only go get food 3 times a day. I guess i can get some extra food for later times in the day. I do use fitday right now. I stay around 2000 calories a day, 140g of carbs, and 40-50g of fat. Protein is around 250-275 daily.

Please help me out here with the rule of thumb

When do you eat the complex carbs in the day?
Simple Carbs?
Veggies?
Whey Protein?

Ill try to follow what you told me the best that i can.

[LiL_JaY]

Meal 1 (8am)
1 banana
Multi Vitamin
Fish oil
3 egg whites
½ scoop ON Whey
250ml milk
1 cups oats

Meal 2 (10.45am)
150g Rice
100g Tuna
200g milk
Veggies
1tsp Penut Butter
1 Fishoil

Meal 3 (Pre-workout – 1.30pm)
1 cup of oats
300ml milk
1 banana
½ scoop of whey
50g tuna
3g creatine

-workout

Meal 4 (After workout 3.30pm)
1 scoop ON Whey
½ scoop VP2
5g of creatine
¼ cup of oats
30g Dextrose

Meal 5 (approx 4.30pm)
150g Rice
150g Chicken
50g Tuna
Veggies

Meal 6 (7pm)
150g of rice
150g Chicken
Medium Brocolli
250ml Milk
1 Fishoil
1tsp Flaxseed oil
1tsp Penut Butter

Meal 7 (9.30pm)
150g Cottage Cheese
1 handfull of nuts
1 tablespoon peanut butter
2 teaspoon flax seed oil
250ml milk

[taffer]

basically stack carbs around your workout (and breakfast) healthy fats else where
vegies can go anywhere, although i dont like eating them around my workout

i like to plan my meals, eat the same thing every day - its just easier

i did carb cycling for a bit which did teach a few more good things, maybe try to have 3-4 carb meals, 2 meals that have higher fat protein sources(away from workout) 3 servings of vegies with any meals

just take a look at the diets that are here already
a good article for constructing a diet is this one

[klifter]

Ok here goes....
stats= age 28, height 5ft 9in, weight is 168
i am currently on a cutting diet
Meal #1 (never changes)
1 cup egg whites
3/4 cup oats
3 omega flax oil caps
Meal #2
5 oz tuna (starkist tuna pouch)
1 cup veggie (usually green beans)
3/8 cup oats
Meal #3 (preworkout)
5-7 oz lean meat (turkey, maybe ham, or chicken breast)
3/8 cup oats
Meal #4 (post workout)
2cups skim milk with 1 scoop 20G whey
2 apple cinnamon rice cakes
Meal #5
5-7 lean meat (often it is tuna again)
1cup veggies
3/8 cup oats
Meal #6
1 scoop Pm protein powder, before bed

Total, on average, 1680-1950 cals, carbs 120's - 190's (includes veggie carbs) protein, average is 175 Gs per day.
kg

[Sihotboy99]

because of the place that im in here is what i can get. When should i have these foods? i think the breakfast i eat it fine.

Breakfast meal 1

1 cup of oats
3-4 egg whites
piece of fruit

ill stay with that. But yea heres what i can get

Cans of regular tuna
boiled eggs or cooked (during breakfast)
Any kind of fruit (breakfast only)
Wheat or White Bread (anytime of the day)
Turkey, roastbeef, ham (lunch meat only lunch time)
Lean grilled chicken, fish no skin, steak (can be either lunch or dinner)

Vegetables / Any kind / during lunch and dinner (uncooked from the salad bar)

ON's Whey Protein
Nitrotech Protein
UltraMet MRP Protein

Thats all the protein i have. whats wrong with whey? Or are you stating that i should use more FOOD protein than shakes?

As far as oats go, i ONLY have quaker instant oatmeal packets. Is this okay? Its not the flavored one either.

You guys arent eating an actual dinner for your postworkout meal i see. Hmm. this is a bitch until i get back to the states!!! 27 days!

[Sihotboy99]

Well ive taken in alot today and my brain is overloaded. Im learning though. yeah i lost that 11lbs VERY VERY fast. i was only planning on losing 2 lbs a week. Now its stopped though at 202lbs. I wish someone would make me a very simple YET effective diet plan. No complicated foods to get either. The problem is, is that im deployed overseas and only have a limited selection of things to eat. Anyone wanna help me with a meal plan for a strong cutting cycle?

1800-2000 calories
200-250g protein
100-150g carbs

Thats what im shooting for to cut the fat. My body tends to cling onto food easily hense the fatness! haha.

**UPDATE** Sorry to jack this thread

Lets take this slowly with me. baby steps. Okay this is what i have just done.

400pm Preworkout meal - 1cup of oats, small can of Tuna

6:30 Post-Workout Meal - 1 cup of oats, and 23g Whey Protein shake.

Now... what shall i have for my dinner? post- postworkout meal? and before i sleep?

[Steve_W]

Well ive taken in alot today and my brain is overloaded. Im learning though. yeah i lost that 11lbs VERY VERY fast. i was only planning on losing 2 lbs a week. Now its stopped though at 202lbs. I wish someone would make me a very simple YET effective diet plan. No complicated foods to get either. The problem is, is that im deployed overseas and only have a limited selection of things to eat. Anyone wanna help me with a meal plan for a strong cutting cycle?

1800-2000 calories
200-250g protein
100-150g carbs

Thats what im shooting for to cut the fat. My body tends to cling onto food easily hense the fatness! haha.

**UPDATE** Sorry to jack this thread

Lets take this slowly with me. baby steps. Okay this is what i have just done.

400pm Preworkout meal - 1cup of oats, small can of Tuna

6:30 Post-Workout Meal - 1 cup of oats, and 23g Whey Protein shake.

Now... what shall i have for my dinner? post- postworkout meal? and before i sleep?

You honestly need to eat more.

[akomabutisakama]

5'7 14 yrs old bulking

meal1:2c oats , 10 egg whites

meal2:2 scoops whey, 5tbsp dex, 1/2 c oats

meal3: 8oz chicken ,2c brown rice

meal4:2 scoops whey in milk, 2 tbsp pb, 1 tbsp flax

meal5:6oz steak, 1c oats, 2c brocc, 1 tbsp flax

meal6: 2 scoop casein, 2 tbsp pb

3000 cals

[Sihotboy99]

6:00am - 35min cardio session

7:00am Breakfast - oats, egg white, fruit

10:00am - ???

12:30pm lunch - tuna/turkey/lettuce/tomatos no bread

3:30pm preworkout- 1cup oatmeal, small can of tuna

4:30pm - WORKOUT

6:00 postworkout meal - protein shake, 1cup oats

7:30 post-postworkout meal/dinner - lean meat, veggies what else?

10:00pm before bed - nitrotech nighttime and what else??

Thats all that i have. Im now clueless of what to eat. I thought i had it down okay but i guess not. Its a learning process now! its fun though. I need a plan thats going to go well with losing fat. I want to seriously shed it ALL this time around. 2 more months of this.

[Luski16]

im sorry but i did you read the beginning that i wrote. This thread is NOT for asking for help. It is to provide you with examples. Why dont you pick one of the fabulous diets already listed (whichever is closest to your caloric goal) and use that or something very close to it

[JustBrowsin]

Bulking here-- plan on adding another 3-400 calories daily next week

Wake Up:
1 scoop whey in water

Breakfast:
1 cup rolled oats
1 whole egg and 6 egg whites
tablespoon flax oil

Pre-Workout:
1 cup rolled oats
2 tsp honey
1 can tuna in water
1 tsp bbq sauce

Post-Workout Shake:
50g dextrose
1/2c rolled oats
2 scoops whey

Post-Workout Meal:
7 oz. chicken breast
300g potatoes
8 oz. broccoli
tbsp olive oil

Pre-Workout Meal:
1 cup rolled oats
3 strawberries
scoop whey
1/2 cup skim milk

Post-Workout Shake:
50g Dextrose
1/2 cup rolled oats
2 scoops whey

Post-Workout Meal:
7 oz. chicken breast
300g potatoes
8 oz. broccoli
tbsp olive oil

Late Night "Snack":
8 oz. whiting fillets
90g mixed vegetables
1/4c polenta grits
tbsp olive oil

Bedtime:
1 cup cottage cheese
tbsp flax oil
tbsp peanut butter
10 oz. skim milk

[taffer]

im sorry but i did you read the beginning that i wrote. This thread is NOT for asking for help. It is to provide you with examples. Why dont you pick one of the fabulous diets already listed (whichever is closest to your caloric goal) and use that or something very close to it

yeah bump to that, i'd prefer if this thread was filled with really tight diets (Luski16, taffer, ImPumpingIron, LiL_JaY, JustBrowsin) if you need your diet checked start another thread

[Sixpack]

Here is my current routine and diet, I am not taking in the apple or tbsp of flax before bed though. EVerything else is the same

[Luski16]

Bulking here-- plan on adding another 3-400 calories daily next week

Wake Up:
1 scoop whey in water

Breakfast:
1 cup rolled oats
1 whole egg and 6 egg whites
tablespoon flax oil

Pre-Workout:
1 cup rolled oats
2 tsp honey
1 can tuna in water
1 tsp bbq sauce

Post-Workout Shake:
50g dextrose
1/2c rolled oats
2 scoops whey

Post-Workout Meal:
7 oz. chicken breast
300g potatoes
8 oz. broccoli
tbsp olive oil

Pre-Workout Meal:
1 cup rolled oats
3 strawberries
scoop whey
1/2 cup skim milk

Post-Workout Shake:
50g Dextrose
1/2 cup rolled oats
2 scoops whey

Post-Workout Meal:
7 oz. chicken breast
300g potatoes
8 oz. broccoli
tbsp olive oil

Late Night "Snack":
8 oz. whiting fillets
90g mixed vegetables
1/4c polenta grits
tbsp olive oil

Bedtime:
1 cup cottage cheese
tbsp flax oil
tbsp peanut butter
10 oz. skim milk

thats a really good diet but i have a suggestion. You seem to have plenty of flax oil and omega 6 fats, but why not drop one of the tbsp of flax and sub it with a tbsp of fish oil for some good omega 3 fats

[Luski16]

Here is my current routine and diet, I am not taking in the apple or tbsp of flax before bed though. EVerything else is the same

excellent diet bro!

[JustBrowsin]

thats a really good diet but i have a suggestion. You seem to have plenty of flax oil and omega 6 fats, but why not drop one of the tbsp of flax and sub it with a tbsp of fish oil for some good omega 3 fats

a good idea bro, probably cause fish oil's expensive and it's costing me an arm and a leg to get enough calories as is lol.

[Luski16]

a good idea bro, probably cause fish oil's expensive and it's costing me an arm and a leg to get enough calories as is lol.

well i get a 60 capsule bottle of fish oil for like a little under 4 bucks. Each casule has 10 calories and 1 gram of fish oil

[xxghostxx]

Breakfast:
Cup Egg Whites
1.5 Cup Oats
Half Banana
Half Apple
Two Fish Oil Caps

Pre-Workout:
2 Cup oats
Half Banana
Protein Blend

Post-Workout:
8oz. Baked Potato
1.25 Scoop Whey
1 Cup Milk

Post-Post-Workout:
Ezekiel Bread - Two Slices
5-6 Oz. Lean Meat (varies day to day)
1-2 Kiwi Fruit
1 Fish Oil

Dinner?:
6oz. Yam
Beef/Chicken/Salmon (4-6oz.)
2 Cups Veggie Mix

Follow up to dinner:
1 Cup Milk
1.25 Cup oats
2-4 Cup Veggies
Broiled Turkey (4-6oz.)
1 Fish Oil

Then this is optional last meal of the day, cup of veggies, or yogurt with fruit, along with cottage cheese/almond butter or peanut butter, and chocolate davinci syrup...mmm mock reeses cup!

[Luski16]

ok ive been working ALL DAY on a new bulking diet with more carbs! I was using a 40/40/20 split for bulking at 2,600 calories which was 260 carb/260 protein/60 fat. I felt for a bulk that wouldnt be necessary and besides that i didnt gain anything this week. I know my calorie range is in the right spot at 2,600, so i figured it must be the carbs. Now im gonna go at 2,600 calories with a 30/50/20 (protien/carb/fat) split. I also changed it up so that i am back to using oats and fruit as post workout carbs instead of dextrose. I guess i feel better a LOW GI MAN!!! This would be:

2,600 calories
195 protein
325 carb
60 (rounded) fat

Meal 1:
100g Oatmeal
3 Egg Whites
240ml Skim Milk
5g Fish Oil

Meal 2:
80g Chicken
150g Banana
100g Vegetable
30g Peanut Butter

Meal 3: (Pre-Work)
30g Whey Protein
40g Oatmeal
240ml Skim Milk

Meal 4: (Post-Work)
30g Whey Protein
40g Oatmeal
150g Banana
240ml Skim Milk
5g Creatine

Meal 5:
120g Chicken
100g Vegetable
300g Sweet Potato

Meal 6:
230g Cottage Cheese
30g Peanut Butter

this is my new bulking diet starting next week. I also went from brown rice to sweet potato

[Luski16]

i really didnt wanna give up brown rice because its SO good, but i also wanted to try sweet potato. So i made the absolute PERFECT diet now, which also has more variety for me as well so i wont get bored of my diet ....hey i know im making a lot of different ones, but hey i guess they are all good examples. I THINK this is the one im gonna start using:

2,600 calories
195 protein
325 carb
60 fat (rounded)

Meal 1:
100g Oatmeal
3 Egg Whites
240ml Skim Milk
5g Fish Oil

Meal 2:
80g Tuna Fish
100g Brown Rice
100g Vegetable
30g Peanut Butter

Meal 3: (Pre-Work)
30g Whey Protein
40g Oatmeal
240ml Skim Milk

Meal 4:
30g Whey Protein
40g Oatmeal
150g Banana
240ml Skim Milk
5g Creatine

Meal 5:
120g Chicken
100g Vegetable
300g Sweet Potato

Meal 6:
230g Cottage Cheese
30g Peanut Butter

[Maximum6]

meal 1
Blueberry/banana pancakes

meal2
egg/turkey muffin

meal3
1 cup rice
1/2cup corn
broccoli/lean beef

with a little bit of Emeral's Original Essense to kick it up a notch!!

meal 4
Potato salad:
1 can of Tuna
10oz of Potato
half an onion
Cucumbers
Spinach
With garlic herb spice

meal 5
10 pieces of nigiri sushi
approximately 600 cals 50gpro/60gcarb/10g fat

meal 6
Grilled Chicken Sandwich

meal 7
6oz of Pork Tenderloin
1 cup rice
1/2 cup corn
broccoli

meal 8
10eggwhites
2whole eggs
1cup oatmeal

meal 9
2 cups of milk

[waitlifter82]

I was always wondering how JustBrowsin managed to do 5k per day

Typical day for me (bulking, 22 years old, 161 lbs, 5 7')

meal 1:
1 cup oats
1 apple
5 egg whites
1/2 cup cottage cheese

post
1/2 cup oatmeal
1 scoop gatorade
1 scoop whey

meal 2
2 servings whole wheat pasta
6 oz lean meat/can of tuna
mixed veggies
fish oil

meal 3
3/4 cup oatmeal
5 egg whites/1 whole egg
1/2 cup cottage cheese
sesathin

meal 4
3 ww bread
8 oz meat
1 tbsp olive oil
veggies
sesathin

meal 5
1 cup total protein cereal
fruit

meal 6
1 cup cottage cheese
2 tpsps peanut butter
fish oil

[Steve_W]

My menu varies daily, I am doing a maintenance/bulk phase, reason being it's still summer and I was too impatient to do a proper maintenance phase so I am bulking a little, but I need to eat alot more to do a full on bulk. This way works alright, I gain a little muscle and my bodyfat still remains low, though the muscle gain process is extremely slow so soon as summers over 3600-4000kcal, oh yeah!

http://www.fitday.com/WebFit/PublicJ...ml?Owner=FLiPz

[Steve_W]

good idea

cutting diet - 188lbs - 192cm - 19yrs old

Breakfast (pre-workout)

60g Oats
120g Chicken/1.3cups egg whites
90g Pear/Apple/Orange

Calories: 414
Protein: 37
Carbs: 51
Fat: 6

Post-workout

90g Oats
30g Whey
40g Banana

Calories: 493
Protein: 32
Carbs: 67
Fat: 9

Meal 3:

120g Chicken
300g Sweet potato
300g Vegies

Calories: 474
Protein: 42
Carbs: 60
Fat: 2

Meal 4:

140g Chicken
300g Vegies
138g Apple/Orange/Pear

Calories: 323
Protein: 42
Carbs: 21
Fat: 3

Meal 5:

170g Salmon
300g Vegies

Calories: 360
Protein: 37
Carbs: 1
Fat: 18

Meal 6:

155g Chicken
22.5g Natural Peanut Butter

Calories: 306
Protein: 42
Carbs: 3
Fat: 11

Totals:

Calories: 2457
Protein: 230
Carbs: 202
Fiber: 61
Fat: 62

hey taffer, do you buy liquid egg whites anywhere? I can't find any and I just can't justify throwing away the yolk, such a waste. I always have to add chicken or something to my eggs, but it would be much easier having eggs and egg whites!