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agpetz
06-06-2003, 06:39 PM
I'm going for a pretty clean bulk. I weigh just under 200lbs about 6'2" and body fat is probably around 15% ( gonna get tested). here's the diet i put together


Brkfast 8:00 am- 1/2 cup oatmeal
4 eggs, 3 whites
1 scoop whey
1 cup milk
multi

Lunch/Pre workout 11:30am
2 cans tuna
pickles/ relish
1 cup brown rice

Post workout 2-2:30pm
16 oz milk
2 scoops of whey
16 oz gatorade

Meal 4pm 2 chickn breast
1 cup brown rice
2 greens ( asparagus, broccoli, etc)

Dinner 7:30 pm 2 chicken breasts
1 cup brown rice
Veggies again, little less though

Before bed 10:30 pm scoop of whey
8 oz milk
bed at about midnight

I'm also gonna take 3 tbsp of flax seed a day

this all works out to pretty close to

305 gms pro
314 gms carbs
70 gms fat (hardly any sat.)
3106 calories

Im gonna start with this, but its only about 16 cal\lb. Where can i add in some cals? I think protein intake is good, not sure about fat, 70 seems pretty good, more carbs maybe? I didnt figure in BBQ sauce for dipping chicken, or marinades, but that stuff is mostly carbs/sugar. What about fruit, in the a.m. maybe?

stevenmit1018
02-12-2011, 11:57 AM
Postworkout dinner and before bed I'm 7% bf and consume 3500-3700 cals a day

shotgunshorty28
02-12-2011, 11:59 AM
I'm going for a pretty clean bulk. I weigh just under 200lbs about 6'2" and body fat is probably around 15% ( gonna get tested). here's the diet i put together


Brkfast 8:00 am- 1/2 cup oatmeal
4 eggs, 3 whites
1 scoop whey
1 cup milk
multi

Lunch/Pre workout 11:30am
2 cans tuna
pickles/ relish
1 cup brown rice

Post workout 2-2:30pm
16 oz milk
2 scoops of whey
16 oz gatorade

Meal 4pm 2 chickn breast
1 cup brown rice
2 greens ( asparagus, broccoli, etc)

Dinner 7:30 pm 2 chicken breasts
1 cup brown rice
Veggies again, little less though

Before bed 10:30 pm scoop of whey
8 oz milk
bed at about midnight

I'm also gonna take 3 tbsp of flax seed a day

this all works out to pretty close to

305 gms pro
314 gms carbs
70 gms fat (hardly any sat.)
3106 calories

Im gonna start with this, but its only about 16 cal\lb. Where can i add in some cals? I think protein intake is good, not sure about fat, 70 seems pretty good, more carbs maybe? I didnt figure in BBQ sauce for dipping chicken, or marinades, but that stuff is mostly carbs/sugar. What about fruit, in the a.m. maybe?

looks pretty good to me. what size are you're chicken breasts? 4 oz? 6.5?