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agam101945
07-26-2009, 02:08 PM
5'10", 165, 7% BF (154LBM)....I'd like to bulk to about 180 or so....I'd like the bulk to be as clean as possible, hopefully never going above 10%BF...I think 3000-3200 cal/day is ideal....i go to gym 5X per week (M: chest and back, T: arms and shoulders, W: legs, Th: chest and back, F: arms and shoulders), cardio 2X per week for 20 mins

Meal 1
6 egg whites
1/2 slice American cheese
peppers and onions
1 scoop whey

Meal 2
6 oz. chicken
1 cup broccoli
6 oz sweet potato
1/2 tablespoon butter

Meal 3
4 large shrimp
1 cup soba noodles (buckwheat)
1 oz. cashews
carrots / snap peas / peppers / broccoli

PRE-WO
3/4 cup oats
banana
2 scoops whey

Post WO
2 scoops whey
8oz grape juice


Meal 6
6 oz salmon
3/4 cup brown rice 12.6, 10.8, 6.3 29.9
3/4 cup black beans

Meal 7
2 scoops casein (ultrapeptide)

totals: 3000 CAL, 315g Protein (42%), 270g Carbs (36%), 70 g Fat (22%)

sups: Size On, flax, fish oil, glutamine, multi

all comments / suggestions appreciated...will rep...

c0mefiesta
07-26-2009, 03:13 PM
wow that looks like a phenomenal plan if you ask me... its gonna be difficult to stick with but it looks great to me... if your body starts getting used to it and gains halt... juss add more protein to a meal ... or two or three depending on how you think your doing... but like i said.. looks great... you can even do some more dense carbs like brown rice and ww pastas too.. helps me alot

hter
07-26-2009, 04:28 PM
5'10", 165, 7% BF (154LBM)....I'd like to bulk to about 180 or so....I'd like the bulk to be as clean as possible, hopefully never going above 10%BF...I think 3000-3200 cal/day is ideal....i go to gym 5X per week (M: chest and back, T: arms and shoulders, W: legs, Th: chest and back, F: arms and shoulders), cardio 2X per week for 20 mins

Meal 1
6 egg whites
1/2 slice American cheese
peppers and onions
1 scoop whey

Meal 2
6 oz. chicken
1 cup broccoli
6 oz sweet potato
1/2 tablespoon butter

Meal 3
4 large shrimp
1 cup soba noodles (buckwheat)
1 oz. cashews
carrots / snap peas / peppers / broccoli

PRE-WO
3/4 cup oats
banana
2 scoops whey

Post WO
2 scoops whey
8oz grape juice


Meal 6
6 oz salmon
3/4 cup brown rice 12.6, 10.8, 6.3 29.9
3/4 cup black beans

Meal 7
2 scoops casein (ultrapeptide)

totals: 3000 CAL, 315g Protein (42%), 270g Carbs (36%), 70 g Fat (22%)

sups: Size On, flax, fish oil, glutamine, multi

all comments / suggestions appreciated...will rep...

just wondering why did you add grape juice to your post workout? is it to spike insulin?

Cryotek
07-26-2009, 04:33 PM
just wondering why did you add grape juice to your post workout? is it to spike insulin?

Probably to restore muscle glycogen.

Diet looks ok but i think you might have a bit too much protein, up carbs abit.

agam101945
07-26-2009, 09:03 PM
grape juice just in case all that stuff about insulin spike is true....and if its not, i'm still getting something nutritious especially because ill buy organic

Nefariousx1
07-26-2009, 09:19 PM
dude honestly drop the protein down about 100 grams, you dont need that much protein. Take those 400 cals and put 300 to carbs and 100 to fat (more flax if you'd like)

edit I would try to eat as many whole eggs as possible, you will feel just as full too. 6 egg whites is overkill and a waste

kEEnan6
07-26-2009, 09:37 PM
Look good to me. It looks like it's gonna get expensive!

agam101945
07-27-2009, 05:36 PM
bump

ikillsuckers
07-27-2009, 05:41 PM
3000 cal bulk? week..... good luck gainin

Fututre117
07-27-2009, 06:28 PM
looks great man stay dedicated and i definately think youll see the results. good luck bro

carlobee
07-27-2009, 06:40 PM
it's a very good plan. looks expensive and hard to maintain though.

but well probably it's gonna take time to adjust.

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