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cougar2003
New member
Thanks for the great responses so far, I really appreciate it. I'll re-arrange some of this stuff and see if I can figure out a better plan.
Another Bulking Diet Critique Needed
- Thread starter cougar2003
- Start date
cougar2003
New member
Alright heres my new plan, let me know what you think. I got rid of a lot of the milk products, ditched the protein bar, added some yams and some broccoli.
Total Cals----3745
Fat-------84 grams (21%)
Carbs----387 grams (36%)
Protein---383 grams (42%)
Morn: 5 egg whites, 1 yolk, Fish oil cap, banana
Mid Morn: Can of tuna, banana, slice of whole wheat bread
Lunch: Sandwich (2 slices whole wheat bread, 5 slices turkey breast, 3 leafs lettuce, mustard), packet of quaker weight control oatmeal, fish oil cap
Mid Afternoon/Preworkout: Can of tuna, apple, Packet of oatmeal
PWO: Shake (2 scoops protein powder, 1tb anpb, oatmeal packet)
Dinner: 2 chicken breasts, 3 cups yams, 2 cups broccoli
Before bed: 2 sccops muscle milk
Let me know what ya think!
Total Cals----3745
Fat-------84 grams (21%)
Carbs----387 grams (36%)
Protein---383 grams (42%)
Morn: 5 egg whites, 1 yolk, Fish oil cap, banana
Mid Morn: Can of tuna, banana, slice of whole wheat bread
Lunch: Sandwich (2 slices whole wheat bread, 5 slices turkey breast, 3 leafs lettuce, mustard), packet of quaker weight control oatmeal, fish oil cap
Mid Afternoon/Preworkout: Can of tuna, apple, Packet of oatmeal
PWO: Shake (2 scoops protein powder, 1tb anpb, oatmeal packet)
Dinner: 2 chicken breasts, 3 cups yams, 2 cups broccoli
Before bed: 2 sccops muscle milk
Let me know what ya think!
cougar2003
New member
Kabeetz
Banned
OK bro... the good news is you're getting there. A couple points:
F the oatmeal packets, the weight control oatmeal... just by the large cylinder of regular Quaker Oats. 1 serving microwaves in about a minute-thirty, two servings usually in about 2 minutes.
If your mid afternoon meal isnt within 30-45 minutes of your workout, u're gonna need to add a meal or shake that is truly pre-workout.
Your Post workout shake should just be Protein and carbs, not fat. I would suggest about 45-50gs whey, with your carb souce being 1/2-1 cup of oatmeal and/or some fruit (u can use real fruit or frozen berries or melon from the supermarket freezer section), or a simple sugar like dextrose or a supp like vitargo. Some people even use gatorade with their whey.
1 hour after that post workout shake u want ur dinner, what u have there for dinner is perfect, and u can add the serving of anpb (which is usually *2* tablespoons), or u can add an ounce of almonds. Fat at that meal is essential.
If three hours later is also within 1/2 hour of bed time, then u can consider that next meal to be your last of the day. Musclemilk, being a blend of whey and casein and healthy fats is a pretty good choice. If you don't want to pay for such an expensive mrp, you can always just add a serving of anpb to whatever whey ur using post workout and ur gonna achieve the same effect.
I highly recommend u start a free account at fitday.com and take a day to input all the nutrional labels of the food u eat into it. It sounds like a pain in the butt, and I guess it is, but once u give it a shot it will prove to be an invaluable time saver and life saver. Let's say u've had way too little calories or way too many calories by a cerain time of day, or too much fat or too many carbs, u'll be able to track everything and adjust on the fly.
PLUS.. this sounds like ur gonna try and stick to the same foods every day.. and that might last a week or two, but it wont last long term if u dont build flexibility into ur diet. sites like fitday.com allow u to do that. Once u get ur grocery list down pat, u can mix and match elements at will and hit whatever macro ratios u are aiming for.
U're bulking up, u shouldn't completely suffocate urself in a bulk unless u have really bad genetics (like me). eating 1 slice of bread, 1 egg, 3 leafs lettuce, 1 fish oil cap... sounds like torture to me.
Also..just noticed..u need more carbs for breakfast. Oatmeal is the bodybuilder's breakfast staple.
I don't mean to discourage you because u're getting there.. but I hope I am making some sense to you.
F the oatmeal packets, the weight control oatmeal... just by the large cylinder of regular Quaker Oats. 1 serving microwaves in about a minute-thirty, two servings usually in about 2 minutes.
If your mid afternoon meal isnt within 30-45 minutes of your workout, u're gonna need to add a meal or shake that is truly pre-workout.
Your Post workout shake should just be Protein and carbs, not fat. I would suggest about 45-50gs whey, with your carb souce being 1/2-1 cup of oatmeal and/or some fruit (u can use real fruit or frozen berries or melon from the supermarket freezer section), or a simple sugar like dextrose or a supp like vitargo. Some people even use gatorade with their whey.
1 hour after that post workout shake u want ur dinner, what u have there for dinner is perfect, and u can add the serving of anpb (which is usually *2* tablespoons), or u can add an ounce of almonds. Fat at that meal is essential.
If three hours later is also within 1/2 hour of bed time, then u can consider that next meal to be your last of the day. Musclemilk, being a blend of whey and casein and healthy fats is a pretty good choice. If you don't want to pay for such an expensive mrp, you can always just add a serving of anpb to whatever whey ur using post workout and ur gonna achieve the same effect.
I highly recommend u start a free account at fitday.com and take a day to input all the nutrional labels of the food u eat into it. It sounds like a pain in the butt, and I guess it is, but once u give it a shot it will prove to be an invaluable time saver and life saver. Let's say u've had way too little calories or way too many calories by a cerain time of day, or too much fat or too many carbs, u'll be able to track everything and adjust on the fly.
PLUS.. this sounds like ur gonna try and stick to the same foods every day.. and that might last a week or two, but it wont last long term if u dont build flexibility into ur diet. sites like fitday.com allow u to do that. Once u get ur grocery list down pat, u can mix and match elements at will and hit whatever macro ratios u are aiming for.
U're bulking up, u shouldn't completely suffocate urself in a bulk unless u have really bad genetics (like me). eating 1 slice of bread, 1 egg, 3 leafs lettuce, 1 fish oil cap... sounds like torture to me.
Also..just noticed..u need more carbs for breakfast. Oatmeal is the bodybuilder's breakfast staple.
I don't mean to discourage you because u're getting there.. but I hope I am making some sense to you.
cougar2003 said:Alright heres my new plan, let me know what you think. I got rid of a lot of the milk products, ditched the protein bar, added some yams and some broccoli.
Total Cals----3745
Fat-------84 grams (21%)
Carbs----387 grams (36%)
Protein---383 grams (42%)
Morn: 5 egg whites, 1 yolk, Fish oil cap, banana
Mid Morn: Can of tuna, banana, slice of whole wheat bread
Lunch: Sandwich (2 slices whole wheat bread, 5 slices turkey breast, 3 leafs lettuce, mustard), packet of quaker weight control oatmeal, fish oil cap
Mid Afternoon/Preworkout: Can of tuna, apple, Packet of oatmeal
PWO: Shake (2 scoops protein powder, 1tb anpb, oatmeal packet)
Dinner: 2 chicken breasts, 3 cups yams, 2 cups broccoli
Before bed: 2 sccops muscle milk
Let me know what ya think!
D
Deleted member 33117
Guest
kabeetz, werd on the oatmeal. For breakfast I had one cup rolled oats, I mixed in 1 tbsp anpb while it was cooking, and when it was done I poured 1 tbsp of flax oil and a dash of spenda. Ummmm mmmm good.
U can also throw in a scoop of whey, changes it but its edible, especially with that anpb
cougar2003
New member
Thanks a million guys, I really appreciate the help! I have been using fit day to calculate this stuff so far and it has really helped. I am gonna tweak it a little more with your suggestions and hopefully come out with the right plan for me. 
