Bulking Nutrition Plan (Please Review)

[sutter cane]

i work 12-10 most days... so this will be my schedule. please let me know how this looks for a 208 pound former serious lifter trying to bulk back up to about 220.


12:00PM - Meal 1: Organic Rice Bowl w. 8 oz milk

2:00PM - Meal 2: 2 servings of cottage cheese

4:00PM - Meal 3: 51 gram Protein Shake

6:00PM - Meal 4: 2 servings of cottage cheese

8:00PM - Meal 5: 1 Serving Skippy Natural w. 8oz of milk

11:00PM - Meal 6: 51 Gram Protein Shake (POST WORKOUT)

12: 00 - Meal 7: Kashi Cereal w. 8 oz milk

*random sun chips & 8oz milk throughout day.


Here's the fitday breakdown for daily totals. I subbed the kashi cereal for now because i didnt have the stats.

http://fitday.com/WebFit/PublicJourn...ner=MicSoloist

[beaul]

You want to bulk right? As in add weight?

2400 cals a day isn't going to cut it. I guess you could start there and then up it by 300/day every week if you aren't gaining.



Edit: Probably going to take in the area of 3000 - 3500 depending on how active you are before you start gaining lbs.

[sutter cane]

hmmm

[Rynofasho]

Where's all the food? If you are exercising moderately, your maintenance calories are around 2800/day. You arent going to put on any weight eating that little.

[driven99]

EAT REAL FOOD!! Becuase you're getting 100 grams of proteing from shakes is not going bulk you. Eat food get CHICKEN and eat some carbs

[Strong-Bowler]

That might be the worst diet i've ever seen, unless it is just supplementation to your diet of regular meals which would probably be decent if you add 3 meals or so to this.

[ConanHC]

yes, eat some carbs. You can't absorb protein without carbs.

For example, with your rice, have some eggs. with your cottage cheese, have some oats or a fruit (like a banana). With your PWO shake, get some carbs too, simple or complex don't matter here, just get some carbs in there or else you're all wasting it.

Finally, get some chicken, fish, nuts, oats, red meat in your diet and you should be ok.

[sutter cane]

EAT REAL FOOD!! Becuase you're getting 100 grams of proteing from shakes is not going bulk you. Eat food get CHICKEN and eat some carbs

i don't eat meat...

[sutter cane]

also i'm very pressed for time. i work in sales and i really gotta shove food down fast throughout the day. i work in a gym so the supps are easy to get my hands on. i dont have time to sit down and eat for more than 5 minutes at a time.

[The Solution]

i work 12-10 most days... so this will be my schedule. please let me know how this looks for a 208 pound former serious lifter trying to bulk back up to about 220.


12:00PM - Meal 1: Organic Rice Bowl w. 8 oz milk get a whole food protein source here

2:00PM - Meal 2: 2 servings of cottage cheese add some complex carbs here maybe divide up some from your breakfast

4:00PM - Meal 3: 51 gram Protein Shake carbs + healthy fats

6:00PM - Meal 4: 2 servings of cottage cheese again read Meal 2

8:00PM - Meal 5: 1 Serving Skippy Natural w. 8oz of milk protein source , and complex carbs THIS IS PRE-WORKOUT get a lot of your daily carbs here, breakfast and post

11:00PM - Meal 6: 51 Gram Protein Shake (POST WORKOUT) where are your carbs here? this is the most optimal time to take in carbs for the day, you really negate this and your pre-workout meal as well

12: 00 - Meal 7: Kashi Cereal w. 8 oz milk this should be your post workout right here with a scoop of whey mixed in, move one of your cottage chees meals here

*random sun chips & 8oz milk throughout day.


Here's the fitday breakdown for daily totals. I subbed the kashi cereal for now because i didnt have the stats.

http://fitday.com/WebFit/PublicJourn...ner=MicSoloist

way too much protein but not evenly divided throughout ALL of your meals

get an even amount at each meal shoot for 30-40g of protein per meal

Incorporate Complex Carbs more at breakfast, pre, post workout and some throughout the day in your other meals. you totally neglect this,

try getting some oats, ww breads, and some brown rice / sweet poatoes in here if possble

as well as VEGGEIS AND FRUITS i see none

Healthy fats are there in some meals, but could be dispersed better

try having your last meal of the day cottage cheese + a healthy fat source, try to get your fats from more sources such as eggs, lean beef, olive oil, nuts, and fish oils

[xjeffx]

i don't eat meat...

I didn't either, but finally realized I needed to bring chicken into my diet. Best choice I ever made But seriously, I was a veg-head for 10 years so I won't try to sway you. I respect your choices.

But... WHERE ARE YOUR VEGGIES? Your diet could be a lot better. Do you eat eggs? If so, have a few with some oats before you go to work at least.

[sutter cane]

i'll eat a can of carrots or green beans here and there @ work, but i get most of my veggies and fruits from blended smoothies when i eat them... honestly i skip out on both too much.

[baarat]

Search vegetarian, and you'll find some good threads, that will answer all your questions. From what I see you need to get some real food into you...protein shakes as an actual meal are generally an excuse for people that are cutting use, which even then, is a poor one. And for a vegetarian not to have veg and fruit in their diet, has to be a sin somewhere in vegetarian land.......