Post your bulking diet!

[Geilos]

Lets see what each other eat when we bulk up. I'll go first:
(I can't remember the exact calories since I'm at work, but I'll add this when I get home. I eay about 4.000 calories a day)

Morning:
Bowl of oatmeal with 30 g of protein powder on top. Tastes pretty good.
1 peanut butter and jelly sandwich. I use two tablespoons of peanut butter.
1 shake with 1 bannana, milk and yoghurt. (About 1 liter)

Second meal:
2 sandwiches with ham and salad. 2 oranges. 3 carrots.

Third meal:
Protein shake with 40 g of powder, bannana, milk, yoghurt and 1 tablespoon of peanut butter.

Fourth meal:
2 cans of tuna, rice crackers.
2 tomatoes

Fifth meal:
Differs from day to day, usually steak with pasta, rice or potatoes. Always some meat. Lots of vegtables.

Sixth meal:
Protein Shake with milk and half a scopp of CreActiv.

On my training days I take half a scoop of CreActiv before workout, and 1 scoop after workout.

 

[Ronin_]

ok here goes:

1. 150g oats, 500ml low fat milk, 10 egg whites, 10g cod liver oil, 3g of EPoil

2. 125g wholewheat pasta, can of tuna(40g protein worth), pasta sauce, 10g cod liver oil, 3g Epoil

3. 100g brown rice with onions peas, 150g of chicken

4. 125g glucose, 50g whey post workout

5. 75g spaghetti with lean beef

6. can of tuna 4 thick slices of bread sandwich with low fat mayonaise

7. 500g cottage cheese, 200g avocado

about 300g of protein, lots of carbs - carbs are very anabolic for me, and I honestly dont get better results eating more than 300g protein a day, just bad gas

 

[big louie]

Wake up and walk your happy ass into the kitchen get 3 cups of milk in the blender and throw in a myoplex -- drink! i don't know if you take a shower in the AM but if you do go do that and when you get out eat at least 1 cup perferable 1.5 or 2 of oatmeal with a little protien powder to sweeten for flavor.. eat 6 eggs with that oatmeal 3whole eggs with yokes and 3 egg whites.. thats breakfast..

2 hours later eat again..- yam shake (remember those?)

2 hours eat again - some yogurt and a banana..

2 hours eat again - 1 checken breast and some rice throw in some beans, the more the better..

2 hours eat again - do the yam shake again..

if you get up at six it around 2pm now (approx.)

when do you woukout? It's a good idea to eat some complex carbs (rice, yam, oatmeal) about 1 hour before you workout..

Do your workout and immedietly after I mean within 5 minutes drink 100 grams of dextros with 40 to 50 grams of whey protien.. ( call me about the dextrose, its a must!)

After you take your dextose (taste like sugar) you don't want to eat for at least an hour,, I raises you blood sugar and causes a spike in insulin, eating during this will result fat gain..

eat another meal 2 hours after your dextrose.. chcicken steak (carne asada) bueno!!! with my spanish is getting better eh? but eat some carbs with it rice beans potato etc...

 

[Chip Bronson]

i've been using this since the beginning of the year with a lot of success. have gained about 9lbs with just about no fat.

1. 3 servings cheerios w/ 10 oz 1% lowfat milk. 50 gm protein shake

2. turkey breast/ham sandwich on high-fiber sliced bread (app. 50gm protein)

3. 50gm protein shake

4. turkey breast/ham sandwich on high-fiber sliced bread (app. 50gm protein)

5. protein source (e.g. flank steak, chicken breast, pork filet, salmon) w/ 2 baked potatoes or yams and some type of veggie (e.g. broccoli, asparagus, cauliflower or string beans).

6. 8oz lowfat no-salt added cottage cheese w/ 1oz feta cheese (for flavor) and 1-2 servings low-fat triscuits or low-fat wheatables.

 

[killiob]

here is it goes

1st meal: Oatmeal with fruit, and protein shake with milk.

2nd meal: Ast Meal Replacement, has 40g of pro, 22 grams of carbs, 1.5 grams of fat, and all the vitamins you need 100%. It has total of 250 calories.

3rd meal: One chicken breast, 500g of cottage cheese, green beans or some kind of veggies, bake potato, and maybe a salad.

4th meal: Same as 2nd meal

5th meal: Two peanut butter sandwiches

6th meal: Some kind of lean meat, with rice, and some veggies.

7th meal: protein shake with milk, and tablespoon of peanut butter. this is before bed time

 

[eleven11]

1st- 10 egg wts only 2 yokes, whole wheat bagel......lots of coffee

2nd- labrada strawberry shake blended with 1.5sev.oats and 1tbsp oliveoil. 635cal,53pro,64carb,17good fat.

gym

3rd= protein smoothie from the gym 40gr pro.

4th= very large turkey sandwich w/grain bread or corn tortillas/ if I'm busy I'll drink a shake

5th= dinner meat/chicken potatos or rice, veg... we get creative sometimes but its always good

6th another shake before bed..........11

when I'm leaning out I just slowly cut the carbs

 

[Geilos]

2nd meal: Ast Meal Replacement, has 40g of pro, 22 grams of carbs, 1.5 grams of fat, and all the vitamins you need 100%. It has total of 250 calories.

I might consider looking into this. Do you have a link to where they ship oversea?

 

[MANWHORE]

Every time i drink a meal replacment,i get hungry again not long after. I accually get more hungry than before i drank the shake.

 

[MANWHORE]

Shouldn't the diet be worked for the body type. If someone with an Ectomorph type was to eat 7X/day wouldn't that be counter productive,since it would speed metabolizm?

 

[spound]

Heres mine tell me how many calories and protein you think this is....
1. 8 egg whites w/ 2 yolks, 1 bagel, i banana
2. tuna sandwhich(1 can) on wheat w/ provologne
3. 1 muscle milk shake w/ 2 cups 1% milk, cup yogurt, banana, 1/2 cup of oatmeal
4. 6 oz. chicken, sweet potatoe, small bowl of brown rice, some spinach
5. 8 oz. chicken grilled w/ sweet potatoe and cup of broccolli
6. bowl of peanuts and a protein bar
7. 2 cups of milk and 6 eggwhites

 

[spound]

by the way that shake is 1200 cal w/ all the stuff i put in it w/ 60 g of protein

 

[Chip Bronson]

Every time i drink a meal replacment,i get hungry again not long after. I accually get more hungry than before i drank the shake.

i completely agree. when i have my shake in between my sandwiches, i do it just to up the protein and to save time rather than eat another meal; i'm just too busy at work. but an hour later i feel famished.

 

[MANWHORE]

I don't drink milk,but i miss after workout shakes. Is there something else i can use for the base?

 

[eleven11]

I don't drink milk,but i miss after workout shakes. Is there something else i can use for the base?

my shakes are mixed with water.....11

 

[eleven11]

i completely agree. when i have my shake in between my sandwiches, i do it just to up the protein and to save time rather than eat another meal; i'm just too busy at work. but an hour later i feel famished.

by putting 1-2 serv. oats and tbls olive oil in mine it really helped to fill me up.....11

 

[Gavin Laird]

"2nd meal: Ast Meal Replacement, has 40g of pro, 22 grams of carbs, 1.5 grams of fat, and all the vitamins you need 100%. It has total of 250 calories."

22g carbs = 4 kcal / g = 88 kcals

40g protein = 4 kcal / g = 160 kcal

1.5g fat = 9 kcal / gram = 13.5 kcal

Total = 261.5 kcals.

I'm a stickler, what can I say?

I usually eat approximately isocaloric, with a slight emphasis on carbs. I time my kcal intake around my energy needs / controlling insulin and I eat around about 4 1/2 K a day right now to SLOWLY add weight.

To add weight, I eat more low GI carbs, to loose weight Id dial back the carbs a little and clean up the carb sources and fat sources if any junk had crept in. So currently my food looks a bit like this..

Tuesday totals were...

125g fat = 1125 = 25%
300g pro = 1200 = 27%
530g carbs = 2120 = 48%
---------------
4445 calories

The carbs are pretty high as I trained an evil lower body session (multiple sets of high reps, multiple movements) and got v hungry.

Cheers,

Gavin.

 

[KTCKSports]

How can you determine the nutrition requirements on turkey and ham sandwiches? How many slices of each do you use?

thanks,
K-

i've been using this since the beginning of the year with a lot of success. have gained about 9lbs with just about no fat.

1. 3 servings cheerios w/ 10 oz 1% lowfat milk. 50 gm protein shake

2. turkey breast/ham sandwich on high-fiber sliced bread (app. 50gm protein)

3. 50gm protein shake

4. turkey breast/ham sandwich on high-fiber sliced bread (app. 50gm protein)

5. protein source (e.g. flank steak, chicken breast, pork filet, salmon) w/ 2 baked potatoes or yams and some type of veggie (e.g. broccoli, asparagus, cauliflower or string beans).

6. 8oz lowfat no-salt added cottage cheese w/ 1oz feta cheese (for flavor) and 1-2 servings low-fat triscuits or low-fat wheatables.

 

[eleven11]

I have alot of this info on my other comp. but the keyboard is broke. anyway do a google search for cals. in food. it will tell you so much per gram then I just use my food scale........11turkey has like 24-28g pro per 4 oz serving.

 

[brooks]

something like this

breakfast

1or 1.5 bagel (75g carbs) w/ 30g carbs from candy (haven't ate in 8hrs so some candy wont be stored as fat) 1-2 cans of tuna

3hrs later
2-3 tuna, 50g carbs from oats

3hrs later
2-3 tuna, 50g carbs from oats, 2tbs olive oil

3hrs later
2-3 tuna, granola bar and some oats

you get the picture.

 

[Peace Division]

I heard this is the bulking diet to end all bulking diets

https://thinksteroids.com/community/threads/775