Clean Bulk Diet Plan Ideas...

[seveer19]

I want to eat 3500 Calories a day and just wanted to know some food plans out there.

[chog1337]

milk, whey, eggs, whole wheat bread and pasta, lean meat

[lermworm11]

Proteins



fish as in salmon, cod, or tuna
red meats as in lean ground beef and lean steaks
turkey and chicken
dairy products like milk, cottage cheese and low-fat yogurts
legumes
ham
eggs
pork
tofu
lamb
protein supplements in the form of whey protein and soy protein supplements.

Carbohydrates



oatmeal
fruits
whole grain cereal and bread
pasta
brown rice
vegetables like corn, broccoli and green beans
Snacking on pretzels
legumes like lima beans, kidney beans, soybeans and chick peas.
Fats

fats:

olive oil
almonds
peanuts and peanut butter
sunflower and safflower oils
avocados and walnuts
These are all commonly known healthy fats.

Snack



beef jerky
nuts
apples
protein bars
baked (not fried) potato chips
pretzels

[seveer19]

thanks brah

[marcoecon]

thanks brah

right here bro


Breakfast
• 2 cups of milk 200 Fat 10g Protein 18g
• 1 cup of All bran Cereal 161: carbs 23g Fat 1.5g Protein: 4.1g
• 1 Banana 100: carbs 27
Snack 1
• ½ cup of almonds 273: Fat 46.9 Protein: 20.2 Carbs 20.6
• Peanut butter Sandwich 600 4 teaspoon of peanut butter Carbs: 52, Fat 36, Protein 12,
Lunch
• Chicken Whole wheat sandwich 440: Carbs 52, protein 25, fat 2g
• 1 apple or orange carbs 20


Pre Workout Meal (Eat 45 prior to your workout)
• 1 Banana 100 carbs 27

Post Workout Meal
• 2 Scoops of whey protein powder 200 Protein 50
• ½ cup of almonds 273: Fat 46.9 Protein: 20.2 Carbs 20.6


Dinner
• 2 Cups of brown rice 420 Carbs Carbs 240
1 huge piece of steak or chicken breast 260 Protein 25
• 1 Whole plate of vegetable 100 Carbs 10


Snack 3
• 2 eggs 158 Fat 16, protein 14

Before Bed 12ish
• 2 Cups of milk 200 Fat 9, Protein 18

Total rough estimate around 3245 Calories
Carbs 492
Protien 180
Fat 163.9

Ps for that extra 250 cals, put in a lean burger with whole wheat bread, lettuce, some ketchup, mustard n low fat cheese