Hello i am about to start a bulk . Currently i am 5'11 around around 74 kgs and around 18 percent body fat. Using the calculate calories thread in the nutrition section i was able to calculate my calorie requirments and added the satisfactory 20 percent extra and came up with calorie requirment figure of around 3000 using the katch mcardle formula , this is mainly because eventhough i workout 4 times a week i am a moderately activite individual.
From this i developed a diet which is included:
Time Meal Calories
3:30 AM Protein powder 1 scoop 120
Cup of non fat mIlk 80
Coffe with 1 scoop of sugar 20
100 grams of oatmeal 415
Pre workout meal
08:30 - 09AM
100 grams of oatmeal 415
cup of non fat milk 80
4 egg whites 50
1 Whole egg 80
Post workout shake Protein powder 120
Cup of non fat milk 80
Lunch 300 grams of red rice 333
200 grams of chicken 208
100 grams of dhal 212
Dinner
300 grams of red rice 333
200 grams of chicken 208
100 grams dhal 212
calories requirement 2950
calories consumed 2946
I put a lot of time researchin on this but if anyone can highlight any mistake in my calorie figure or if my calorie consumption is too high or too low it would help me immensley. thank you
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Thread: BUlking Diet
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01-09-2012, 12:04 PM #1
BUlking Diet
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01-09-2012, 12:16 PM #2
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01-10-2012, 04:01 AM #3
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01-10-2012, 04:23 AM #4
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01-10-2012, 05:44 AM #5
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01-10-2012, 08:11 AM #6
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