Bulking – Workout Day (My workout starts at 8:00 at night)
Breakfast (7:30) - 1 scoop of whey, 1 cup skim milk, ½ cup of oats, 1 apple, 1 tablespoon of flax seed oil
- Calories: 571
- Protein: 36 grams
- Carbs: 67 grams
- Fats: 13 grams
DON'T WASTE THE WHEY. HAVE 16OZ. N/F MILK INSTEAD.
Snack (10:30) – 1 can of tuna (2.5 oz)
- Calories: 87
- Protein: 20 grams
ADD 1 TSP. OLIVE OIL
1 PIECE FLOURLESS BREAD
Lunch (1:30) – 1 whole chicken breast, 2 slices of wheat bread, bowl of lettuce, 1 cup of skim milk
- Calories: 444
- Protein: 56 grams
- Fats: 2 grams
- Carbs: 30 grams
DROP THE BREAD.
ADD 1/2 CUP BLACK OR PINTO BEANS.
2-3 SMALL CORN TORTILLAS ( STACKED WITH THE BEANS IT COMPLETES THE AMINO ACID BASE FOR COMPLETE PROTEINS )
1 TSP. OLIVE OIL ON LETTUCE.
Snack (4:00) – 6 hard - boiled eggs w/o yoke ½ cup of oats
- Calories: 252
- Carbs: 27 grams
- Protein: 21 grams
2 OF THE 6 EGGS CAN BE WHOLE EGGS.
ADD ANOTHER 8 OZ. N/F MILK
Dinner (6:00) – Usually ½ plate of white rice, ½ plate of lean beef, chicken, or salmon, Bowl of lettuce
- Calories: 590
- Carbs: 39 grams
- Protein: 40 grams
THE WHITE RICE WOULD BE A BETTER CHOICE FOR POST W/O MEAL BECAUSE OF IT'S HIGHER GLYCEMIC RATING. EAT BROWN RICE FOR THIS MEAL.
ADD OLIVE OIL TO THE LETTUCE AND THE LETTUCE SHOULD BE DARK GRENN ABD LEAFY. ADD SOME SPINACH LEAVES IN THERE. ICEBURG LETTUCE HAS NO VALUE.
ADD ANOTHER GLASS OF MILK.
Post Workout (9:00) - 1 scoop of whey, 1 cup skim milk, ½ cup of oats
- Cals: 359
- Protein: 36 grams
- Carbs: 43 grams
POST W/O SHAKE:
60 GRAMS OF DEXTROSE
20 GRAMS OF WHEY 10 GRAMS GLUTAMINE 10OZ. COLD WATER.
THIS IS NOT A MEAL. THIS IS TO BE TAKEN IMMEDIATELY AFTER YOUR W/O.
POST WORK OUT MEAL:
4 PIECES SALMON SUSHI
1 ORDER HALIBUT SASHIMI
2 PIECES TUNA
2 PIECES SNAPPER
GINGER SALAD
TEA
Bed Snack: (11:30) – ½ cup of cottage cheese, 2 tablespoons of peanut butter
- Cals: 370
- Protein: 24 grams
- Carbs: 11grams
- Fats: 16 grams
-
Bookmarks