I am 6' 1/2" and 187lb and bulking. I want to see everyone's bulking diet to compare and maybe use. I want to keep it clean as possible.
Breakfast: 1c oats 1c skim milk, 1 apple, 1c skim milk w/whey
Lunch: 2 slices whole wheat bread, 3oz tuna, fat free mayo, banana
Preworkout: 2 slices whole wheat bread, 6tbsp peanut butter(natural), 1c oats 1c skim milk, 1 apple.
Postworkout: 1c grape juice w/1 tsp creatine, whey w/1c skim milk
1hr later: 1c oats 1c skim milk
Snack: eggbeaters
Dinner: salad, peas, chicken breasts
Snack: 1c cottage cheese(fat free), 1c skim milk w/whey
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Thread: What is your bulking diet?
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02-04-2006, 05:17 PM #1
- Join Date: Jun 2004
- Location: Florida, United States
- Age: 36
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What is your bulking diet?
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02-04-2006, 05:29 PM #2Originally Posted by Yogurt
you have a good diet...
remember that you need fats....thats healthy fats...as a pre bed snack... eat some nuts... 1/4 cup of pecans have 21g! this helps slower your absorbtion (sp) and have your nutrients longer while you sleep
just stick with eating the 1.5 g per lbs and 2X of carbs...
try aiming to 3500 or 4000 calories....
GOOD LUCK!
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02-04-2006, 05:37 PM #3
5'8 170 15y/o
pre-cardio:
1 scoop whey
Some caffeine (always equalt ot 1c coffee)
Post-cardio:
1 scoop whey
12oz. OJ
Breakfast:
2 eggs, 4 whites on a ww bagel
School meal:
7 sticks turkey jerkey
protein bar
Lunch:
3oz. tuna on 2 slices ww bread with 1/2 cup ff melted cheese on it
A little later:
1/4c almonds
Pre-w/o:
1c oats
Sometimes 3oz. tuna, sometimes egg whites instead, sometimes, a chicken breast, sometimes a salmon burger. Depends what I have layin around.
Post-w/o:
1 1/2 scoops whey, 12oz. OJ, 1/2c oats
1 hour later:
Lean meat/ fish + 3/4 pound of some kind of veggies
Before bed:
Depends. Most of the time 1 tbs of natty pb, fish oil caps and some kind of protein. (Milk, cc, eggs, casein shake most of the time.)
MoPAlways gettin bigger. :)
Recovering from a 2 month time off... this sucks.
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02-04-2006, 05:38 PM #4
I eat every 3 hours, and this diet is assuming that I wake up at 8 AM and sleep at 8 PM, and that I get 7 meals in. I am also eating just 500 calories above maintenance calories, enough calories to elicit muscle growth but not excessive enough to cause unwanted fat gain. Also, I drink a glass of water every 30 minutes and in between and during meals. Serving size for my brown rice is 1/2 cup only since it's so nutrient and calorie-dense.
Meal 1: Protein shake, 3 whole eggs, white rice (for insulin surge since early morning blood glucose levels are low and your body is begging for carbs- almost like a post-workout meal)
Meal 2: Chicken breast, 1 cup of corn, brown rice, protein shake
Meal 3: Can of tuna (drained), 1 cup of steamed broccoli, brown rice, protein shake
Meal 4 (pre-workout): 3-4 whole eggs, brown rice, protein shake (complex, low GI carbs ensures fat loss throughout the workout, assuming you really want to minimize fat gain), also 1/2 teaspoon of creatine ethyl ester
Meal 5 (post-workout): 2 chicken breasts, 1 serving of 8 oz. round steak, 2 cups of white rice, protein shake, and 1/2 teaspoon creatine ethyl ester
Meal 6: 3 eggs, brown rice, protein shake
Meal 7: 3 eggs, protein shake (no carbs in this pre-bedtime meal, just protein-fat combination)
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02-04-2006, 05:39 PM #5
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02-04-2006, 05:41 PM #6
fairly simple, but effective
http://www.ironforlife.com/t18939-super-bulk.html
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02-04-2006, 05:41 PM #7
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02-04-2006, 05:47 PM #8
Meal times switch depending on whether I gotta bump my workout to nighttime or not. When Im not working...
5'6" 130lbs.
Meal 1:
1cup oats, 1cup skim milk, banana or applesauce, 1 cup milk w/ 1/2 scoop whey
Meal 2:
3/4 cup oats, 1 cup skim milk, 1 whole egg, 2 egg whites
Meal 3 Pre-workout:
3/4 cup oats, 1 scoop whey
Meal 4 PWO:
1/2 cup oats, 30g dex, banana, 1 1/4 scoop whey
Meal 5 PWO Meal:
1/2 cup Brown Rice, 150g chicken breast
Meal 6:
4 whole eggs, green veggies
Meal 7:
1 serving of walnuts or almonds, 1 can of tuna, green veggies
Meal 8:
3/4 cup CC, 1tsbp PB, 1/2 scoop casein powder, green veggies, 1/4 cup oats
Between 3500-4000 cals. A lot for someone my size, but I'm fairly active and I'm an ecto. No problems with fat gain after 6-7 weeks."Why in the Hell can't the Army do it if the Marines can; they are all the same kind of men, why can't they be like Marines?"
In a letter to HQMC, dated 12 Feb. 1918, concerning a inspection of Marines by Gen John J. Black Jack Pershing, CinC, AEF
Khronos' Workout Journal
http://forum.bodybuilding.com/showthread.php?t=110704291
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02-04-2006, 06:50 PM #9
mm mines kinda just a regular diet but for msot people, it'd prolly be a bulk diet. It keeps me at 210 which is where I wanna stay for right now.
Meal 1: 34grams protein 55 carbs
1c oats
1 container low fat yogurt
2 cups soymilk
Meal 2:Taco Salad: School lunch, dunno, but it's good enough
1/3 head of lettuce
1/4 cup-1/3 cup of shredded sharp chedder cheese
1/4 cup low fat sour cream
1 cup cooked hamburger meat
1 handful of tortilla chips
Meal 3:Chicken Salad and Oats: protein-40 some Carbs-
1/2 cup oats
1/3 head of lettuce
1/4 cup-1/3 cup of shredded sharp chedder cheese
1/4 cup bacon bits(real bacon)
1 whole chicken Breast
With a dressing of Italian Dressin, hot sauce, and canola oil.
Meal 4:Pre-workout: 26 grams protein 63 carbs
2 cups soymilk
1 Whole Grain Bagel
Meal 5:Post-workout: 34 grams protein 55 carbs
1 c oats
2 cups soymilk
1 Container of low fat yogurt
Meal 6:Whatever was left over from dinner: Protein/Carbs- alot
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02-04-2006, 06:58 PM #10
not a teen but i'll post up
11 egg whites 1 egg yolk, 2 pieces of toast with fake butter, bananna
10oz steak/greens
8-10oz chicken breast/1cup brown rice/lettuce/ketchup all mixed up in a bowl
gym time
whey protein shake 2 scoops
8-10oz chicken breast/1.5 cup brown rice/lettuce/ketchup
10oz steak/greens
protein bar 500cal/60gcarb/30gprotein
shake: oatmeal/2scoopwhey/banana/natty peanut butter/milk
sleep
i wake up @ 7 and go to bed at 11
sometimes i change up the last steak for 2 chicken pattie burgers, if i go out i eat 1 of those bars when im out and one on the way home, then my shake before sleep.
also i snack in between these meals, all healthy foods, only time i cheat is when i go to blues hockey games i drink a beer, thats it.
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02-04-2006, 07:37 PM #11
Breakfast:
Oats, banana, protein shake
Meal 2:
mashed potatoes, steak, 16oz orange juice
fruit or workout bar before gym (about 30-40 mins after meal 2)
after gym- protein shake
meal 3 (post workout, about 30 mins after shake):
5 egg cheese ommlette (2yolk)
100 grams of rice
12oz fruit juice
meal 4: whatever tea is(usually chicken and potatoes, veges), on avergae about 30 grams protein and 40-50 grams of carbs
meal 5: (not really a meal more a snack)
can of tuna, fruit
meal 6: (not really a meal more a snack)
sandwiches and protein shake
if im not in bed i'll have a meal 7, which would be anything i can find in cupboard. could be a few sandwiches.
-water throughout the dayLast edited by skinny_man; 02-04-2006 at 07:40 PM.
Height: 6'2
weight: was 215, now 195
age:18
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