View Full Version : Trying to set up a bulking meal plan

04-07-2004, 05:13 PM
OK, I weigh 145 and want to get up to 160 by the end of the year. I am 5'6" or 5'7". Here is a list of things I could use. I do not take any supplements only vitamins but I may get whey. DO not count on it though.

Culcuts- bologna, turkey, cheese(american white)
Peanut Butter
Fruit - bananna's and apples
Vegetables- pretty much everything
Cashews- running out

Dinner is pretty much always set but can you hook me up with a meal plan. My old meal plan isn't satisfying anymore and it's not doing it job. Please hook me up.

04-07-2004, 05:38 PM
someone please help

04-07-2004, 06:16 PM

04-07-2004, 07:12 PM
Use the search and you'll be hookin' yourself up.

massive member
04-08-2004, 10:17 AM
post your old meal plan. lets work off of that

04-08-2004, 02:22 PM
i'm kind of in the same boat. i want to do a really clean bulk, but don't know where to start. here's what i eat right now. i think i'm only maintaining what i already have. i weigh 165, 5' 9". i'd like to gain mabe 10 lbs. of lean muscle mass. i gain weight very easily, and want to gain the least amount of fat while bulking because summer's coming up. i don't really want to start taking creatine either, but if it really helps, i may start. here's my diet:

8:00 am - 1 cup all bran with extra fiber, 1 cup of skim milk,
and 2 packets of sweet and low
(230 calories, 3 g of fat, 55 carbs, 14 g protein)

10:30 am - 1 can of light tuna, 1 slice of low carb whole
(220 calories, 1 g of fat, 8 carbs, 37 g of protein)

12:45 pm - 100 grams of lean sliced ham, 1 slice of low carb
whole wheat
(200 calories, 4 g of fat, 9 carbs, 17 g of protein)

3:00 pm (pre-workout) - 1/4 lb. turkey burger, 2 slices low
carb whole wheat, 1.5 cups caulliflower, 2 cups
of coffee, diet coke
(400 calories, 10 g of fat, 24 g carbs, 28 g protein)

workout 4-5

5:00 pm (post workout) - 2 scoops whey with crystal light
(160 calories, 1 g of fat, 3 carbs, 32 protein)

6:30 pm - x-large leaf lettuce salad with 1/2 a chicken
breast and salsa
(260 calories, 5 g of fat, 24 carbs, 17 protein)

8:45 pm - 1 cup egg whites, 2 slices low carb whole wheat,
cup of coffee, diet coke
(300 calories, 4 g of fat, 18 carbs, 36 protein)

carido 9:45-10:15

prebed - 1 scoop whey with crystal light
(80 calories, .5 g of fat, 2 carbs, 16 protein)

miscellaneous - throughout the day such as ketchup,
mustard, little bit of milk for coffee
estimate(200 calories, 3 g of fat, 30 carbs, 3 protein)

totals: 2050 calories, 32 g of fat, 173 carbs, 200 protein

any suggestions would be greatly appreciated, thnx!

massive member
04-09-2004, 07:08 AM
need more protein in 8am meal

need carbs in pwo shake

pre bed do something like cottage cheese and natty pb

need more good fats

04-09-2004, 11:10 AM
speciallyblende- At 165, 2050 calories is not enough for a bulk. Your protein count is acceptable and shouldn't go up much if any but you could stand to get some more carbs. I'd cut out the low carb bread and use some regular whole wheat. Post-workout you need to get some carbs, crystal light won't cut it. Throw some oats in your shake or some dextrose if you can get it and you'll need more than lettuce for your postworkout meal carbs. Try some whole wheat pasta, brown rice, oats, or sweet potatoes to go along with your meat at this meal. And don't be afraid of fat. 32g a day is a very low number and you should have some 'good' fats before bed along with a slow digesting protein. Most will tell you that a cup of cottage cheese w/ some peanut butter is an ideal pre-bed meal. Hope this helps.

04-10-2004, 04:40 AM
thnx JustBrowsin. for a long time i haven't really known what the hell i've been doing as to dieting/exercising, i just tried to do what i thought was "best", as do most teenagers who want to work out but have no idea. i've got a good workout routine now, and i'm starting to put together a good diet. but thanx for the advice everyone, greatly appreciated.