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My 1st clean bulking day- good? Journal.
- Thread starter snorkles
- Start date
Yesterday I had these..what do you think??
breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt
cals: 3265cals
carbs- 366g
prot- 282g
fats- 79g
breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt
cals: 3265cals
carbs- 366g
prot- 282g
fats- 79g
Good, but here's some advice
OK - for breaky, too much protein I think, depending on tuna size. No need to go above 40, especially at your size. Even 30 per meal is fine.
10am - again, maybe too much protein. Brown bread can be crap - check out GI, and wholegrain %.
3pm - not much protein (12grams?). Up it. Especially after 4 hours of not eating.
PWO - you may want to consider whey or something fast acting. This is less important I guess if you consumed a larger protein source immediately before workout, e.g., 2 glasses of milk and something. 1 is not very large. Wheat is what 67 GI? So I guess that is OK PWO carb - fill free to sprinke dextrose on it to improve taste though to make it highe GI. Then you get a nice mixture of moderate and high GI carb
WHen do you go to bed? Cheese before, not at 7.
Also, what about veggies for health? Also, EFA's. There are no omega 3's in your diet. In Reduce some of the monster carb (4 bread slices) or protein sizes (breaky, 3pm) and consider adding some EFA's at least - salmon, fish oil; flaxseed, oil.
OK - for breaky, too much protein I think, depending on tuna size. No need to go above 40, especially at your size. Even 30 per meal is fine.
10am - again, maybe too much protein. Brown bread can be crap - check out GI, and wholegrain %.
3pm - not much protein (12grams?). Up it. Especially after 4 hours of not eating.
PWO - you may want to consider whey or something fast acting. This is less important I guess if you consumed a larger protein source immediately before workout, e.g., 2 glasses of milk and something. 1 is not very large. Wheat is what 67 GI? So I guess that is OK PWO carb - fill free to sprinke dextrose on it to improve taste though to make it highe GI. Then you get a nice mixture of moderate and high GI carb
WHen do you go to bed? Cheese before, not at 7.
Also, what about veggies for health? Also, EFA's. There are no omega 3's in your diet. In Reduce some of the monster carb (4 bread slices) or protein sizes (breaky, 3pm) and consider adding some EFA's at least - salmon, fish oil; flaxseed, oil.
snorkles said:
Sim882 said:
Ok I will check the bread thing. Dont high Gi carbs get me fat? Or can I feel free to eat them post workout?
Ok il drop protein for breakfast and eat more of it during the day.
Dont worry about the veggies and fruit. It just happened that I didnt include them for a day. Im sure today I eat much better in terms of bulking (will show you tonight). thanks again for your patience
No, don't drop the protein from breaky, just reduce it. Your not large. To be honest, eating more than 40 grams a meal is probably not going to cause any harm (at least if it not whey isolate), but its pointless.
As for PWO, high GI carbs won't make you fat, unless your consuming 70+ (depending on bodyweight, metabolism, etc). This is a personal thing. Many people here use maltodextrin and dextrose PWO as carbs, which are 100GI, i.e., as high as you can get. THe idea is to spike insulin, which is anabolic hormone, and transport protein to muscles. Others, may use quick oats or some more complex carb. Carbs that are mainly sucrose and fructose are probably best avoided though because these carbs are less useful in replenishing muscle glycogen. For what it's worth, I use white potato, pumpkin or quick oats, because I just feel uncomfortable with the idea of so many empty calories from a health perspective. If your pre-work nutrition is strong, and a bulk, there is no reason to skimp on these calories, any differences between using different PWO carbs would probably diminish
As for brown bread, you can't tell from the nutritional info - you need to read ingredients. What % of wholegrains is it. For example, wholemeal bread can be high in fibre, but because its still so process, it has a very high GI, and very few whole grains. Wholemeal bread is obviously still going to be better than co-co pops or some other sugar laden cereal, but the higher % of wholegrains, the more natural and better the food is.
As for PWO, high GI carbs won't make you fat, unless your consuming 70+ (depending on bodyweight, metabolism, etc). This is a personal thing. Many people here use maltodextrin and dextrose PWO as carbs, which are 100GI, i.e., as high as you can get. THe idea is to spike insulin, which is anabolic hormone, and transport protein to muscles. Others, may use quick oats or some more complex carb. Carbs that are mainly sucrose and fructose are probably best avoided though because these carbs are less useful in replenishing muscle glycogen. For what it's worth, I use white potato, pumpkin or quick oats, because I just feel uncomfortable with the idea of so many empty calories from a health perspective. If your pre-work nutrition is strong, and a bulk, there is no reason to skimp on these calories, any differences between using different PWO carbs would probably diminish
As for brown bread, you can't tell from the nutritional info - you need to read ingredients. What % of wholegrains is it. For example, wholemeal bread can be high in fibre, but because its still so process, it has a very high GI, and very few whole grains. Wholemeal bread is obviously still going to be better than co-co pops or some other sugar laden cereal, but the higher % of wholegrains, the more natural and better the food is.
Sim882 said:
Ok il check the bread % wholegrain ingredient mate.
as for yesterday I eat (rest day)
breakfast-2 servings cereal (finished the packet off, not boing to buy any more cereal) + apple+ 3 eggs (1 white)
10am- 4 brown bread slices + 2 turkey + fat free cheese
1pm- 1/2 can of tuna , 1/2 chicken breast
3pm- banana,yogurt, 2 pork portions(no fat) ,large veg salad +olive oil
5pm snack- apple + 3 turkey, 3 fat free cheese, 3 cups of milk
dinner 8pm- 2 pork portions (no fat), 1 cup cottege cheese, small veg salad
cals: 3448
carbs- 341g
prot- 257g
fats-114g
today I had:
breakfast- apple, 4 brown bread slices with turkey and fat free cheese,3 eggs (1 white) 3 cups of milk + banana.
10am- tuna can,tomato, 2 oatmeals
lunch- 2 pork portions (no fat) + 1 whole egg
4pm- FBWO +abs (felt great today)
post workout- brown rice with can of tuna, 2 olives and 2 tomatos.
8pm- 1 cup cottege cheese, 4 turkey slices, yogurt, 2 fat free cheese slices
=
2940cals
carbs-325g
prot- 273g
fats-64.5g
breakfast- apple, 4 brown bread slices with turkey and fat free cheese,3 eggs (1 white) 3 cups of milk + banana.
10am- tuna can,tomato, 2 oatmeals
lunch- 2 pork portions (no fat) + 1 whole egg
4pm- FBWO +abs (felt great today)
post workout- brown rice with can of tuna, 2 olives and 2 tomatos.
8pm- 1 cup cottege cheese, 4 turkey slices, yogurt, 2 fat free cheese slices
=
2940cals
carbs-325g
prot- 273g
fats-64.5g
Last edited:
jon1320
New member
i'd like to say... a few formulas to keep on mind when figuring out what to eat.
1) no carbs and fats together ever (non fat protein source)
2) upon wake, carbs and proteins, low-no fat 5g-10g's period
3) no fats within 2 hours pre and post workout
4) when eating fats, protein is atleast 3x the g (no or low carbs)
5) when consuming carbs, if 2 hours pre or post workout. whole grains (slower digesting carbs)
6) if right post workout, fast digesting carbs (white bread, gatorade, OJ)
7) protein shakes 3x a day (1hour before workout, 1 RIGHT after, and one RIGHT before bed [casein/*]
8) no carbs within 3 hours of bed.
none of this is really written in stone, i've been playing with my diet the past month and this is what I like.
Seems to do the trick for bulking, and I can still see my abs. I kinda let myself go last week due to an injury, but even after eating like shit for a week.. i hopped right back in no prob what so ever.
remember to do that cardio
3-4x a week 30 mins atleast keeping a nice fat burning heart rate, so not as to burn muscle.
fishoil ftw btw
1) no carbs and fats together ever (non fat protein source)
2) upon wake, carbs and proteins, low-no fat 5g-10g's period
3) no fats within 2 hours pre and post workout
4) when eating fats, protein is atleast 3x the g (no or low carbs)
5) when consuming carbs, if 2 hours pre or post workout. whole grains (slower digesting carbs)
6) if right post workout, fast digesting carbs (white bread, gatorade, OJ)
7) protein shakes 3x a day (1hour before workout, 1 RIGHT after, and one RIGHT before bed [casein/*]
8) no carbs within 3 hours of bed.
none of this is really written in stone, i've been playing with my diet the past month and this is what I like.
Seems to do the trick for bulking, and I can still see my abs. I kinda let myself go last week due to an injury, but even after eating like shit for a week.. i hopped right back in no prob what so ever.
remember to do that cardio
3-4x a week 30 mins atleast keeping a nice fat burning heart rate, so not as to burn muscle.
fishoil ftw btw
yes yes I dont take fat along with carbs. I dont eat carbs 4-5hrs before sleeping. I dont wish to eat white bread so can I opt for brown bread or brown rice please? I find that white bread is fattening. in fact i never eat white pasta,white bread. ok
Whey protein as breakfast/during the day and Casein protein before sleep?
Can I keep cardio 2-3(max) times a week for 30mins steady?
as for today I had-
breakfast- 2 oatmeals + cup of milk+ 4 brown bread, 2 turkey slices, 2 fat free cheese slices
10am- cup of skimmed milk + apple+ fat free yogurt
lunch- large chicken breast + medium vegetable salad+ olive oil+ 2 cups skimmed milk
meal- apple and banana (was out)
dinner- chicken breast + can of tuna in brine + 1/2 cup cottege cheese + yogurt
= 2075 cals.
Whey protein as breakfast/during the day and Casein protein before sleep?
Can I keep cardio 2-3(max) times a week for 30mins steady?
as for today I had-
breakfast- 2 oatmeals + cup of milk+ 4 brown bread, 2 turkey slices, 2 fat free cheese slices
10am- cup of skimmed milk + apple+ fat free yogurt
lunch- large chicken breast + medium vegetable salad+ olive oil+ 2 cups skimmed milk
meal- apple and banana (was out)
dinner- chicken breast + can of tuna in brine + 1/2 cup cottege cheese + yogurt
= 2075 cals.
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