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pjhale_17
02-13-2006, 07:40 PM
Ok im looking at all these recipies and seeing some good things but basically i have never done this bulking up thing and I have seen some peoples diets that are asking for some advice but i just was wondering if some guys that know alot about nutrients could share there daily meals with me so i can get an idea of what i want to do. I don't like some of the foods that you guys tend to eat alot of basically tuna, fish, and most vegtables. I can get over it sometimes but i dont want to be eating stuff i hate every day. Also im want to see about how much i need to eat in a day.

I looked at a few of the articles on budoybuilding.com to find out how much calories, carbs, protein, and fat i should take in and i got this table, see if you guys think this is close. I want to gain 20 lbs. Currently im 17, 6'1" 160lbs and it said you can gain about 2lbs a week so i did 10 weeks.

Week--Calories-------Carbs(g)-----Protein(g)-----Fat(g)
1-2-----3600----------450-----------270---------180
3-4-----3900---------487.5---------292.5--------195
5-6-----4200----------525-----------315---------210
7-8-----4500---------562.5---------337.5--------225
9-10----4800----------600-----------360---------240


Right now im a really bad eater, lots of junk food but i never really gain weight. I used one of the ratios i got off body building but if you guys could make sure that would be good. I tried to figure how much i eat a day and i get around 3000-3100.

Baseball just started for me and il be doing conditioning 4 days a week which will probably slow this down but il add carlories as needed. Really just need help on my basic foods i need to eat. I can find good recipies after i get down a basic meal plan but its just hard to figure it out. Any Help would be great, thanks.

pjhale_17
02-14-2006, 01:05 PM
anyone?

lea869
02-14-2006, 03:41 PM
here you go
http://forum.bodybuilding.com/showthread.php?t=700349


this site might help too.
www.nutritiondata.com

steelo79
02-14-2006, 04:21 PM
my meals are always pretty simple, 'cause i hate to cook. when i bulk i eat dense foods like:

-steak with sweet potato and carrots
-chicken with whole wheat pasta and broccoli
-natty peanut butter sandwich
-whole egg omelette with cheese and veggies

it's not really rocket science, just eat A LOT.

here's my current bulking diet. i weigh. 152 @ 5'9. i lost 20lbs in the last couple months due to heavy work hours and not enough time to train/eat, so i'm getting back into the swing of things. this is a well-balanced diet:

BREAKFAST:
1 1/2 SERVINGS EGG PROTEIN SHAKE WITH 2 CUPS MILK, 1/2 CUP BLUEBERRIES, 1/2 CUP OATS, 1TB PEANUT BUTTER

SNACK:
WHOLE WHEAT TUNA SANDWICH WITH LETTUCE AND PICKLES

LUNCH (PRE W/O):
CHICKEN BREAST WITH 1 CUP WHOLE WHEAT PASTA WITH TOMATO SAUCE AND 1 CUP BROCCOLI

SNACK (POST W/O):
1 1/2 SERVINGS WHEY PROTEIN SHAKE WITH WATER, 1 BANANA, 1/2 CUP OATS

SNACK (30 MIN. AFTER W/O):
1 CUP APPLESAUCE

DINNER:
STEAK WITH SWEET POTATO AND VEGGIES

SNACK:
SMALL CHICKEN SALAD WITH 2 TB ITALIAN DRESSING

SNACK:
1 CUP COTTAGE CHEESE WITH 2 TB JAM, 1 TB ALMOND BUTTER

SNACK (1/2 WAY INTO SLEEP):
1 CUP OF MILK

SUPPS:
MULTI
C
FISH OIL
CREATINE
GREEN TEA (PRE W/O ONLY)