Please Scroll Down to See Forums Below NubianBeauty
Banned
This is spatts Bulking diet
SteelWeaver
New member
Thanks Spatts & NB! 
It won't let me give you karma, so
Whoo hoo! We're all gonna get BIIIGG!!
It won't let me give you karma, so
Whoo hoo! We're all gonna get BIIIGG!!
TheProject
New member
Here's a couple of links to the actual Excel 97 files, if anyone would like something they can tweak:
http://home.swbell.net/arkaynen/bulking.xls
http://home.swbell.net/arkaynen/cutting.xls
http://home.swbell.net/arkaynen/bulking.xls
http://home.swbell.net/arkaynen/cutting.xls
B
BronzedGoddess
Guest
Thanks SPATTS and PROJECT, y'all are so sweet. I really appreciate all the help. LOVE Y'ALL!
B
BronzedGoddess
Guest
Yo soy idiota
my dumb ass does not know how to open up the file with Win Zip. HELP!
my dumb ass does not know how to open up the file with Win Zip. HELP!
B
BronzedGoddess
Guest
Maybe because I don't have Excell on this computer, duh! 
B
BronzedGoddess
Guest
Spatts HELP ! I wanna laugh, I wanna know what's so funny but I can't open it! I assume theres a shit load of carbs on there huh? Someone type in out for me PRETTY PLEASE WITH SUGAR ON TOP!
NubianBeauty
Banned
Time Item Kcals CHO Protein Total Fat Sat Fat Supplements
4AM 1/2 cup Oats ( Made with Soy Milk) 250 31 12 7 0.5 Dr. Udo's EFA's and
4AM Scrambled Eggs (1 Yolk, 6 whites + Spinach) 137 0 21 6 3 Multi Vit &Creatine
4AM Banana 104 27 1 1 0
6:30-7:30 WEIGHTS
8AM 4 Ounce steak ( Top Sirloin) 88 8 4 3 0 Creatine and Glut
8AM 1 Yolk, 4 Whites 137 0 21 6 3
8AM Baked Red Tater 100 24 2 0 0
10:30 2, 4 oz chx breasts 352 0 70 8 0 B-Comp, C,
10:30 2/3 Cup Green Beans 25 2 1 0 0
10:30 1/4 Cup Lentil rice 100 15 7 0 0
12:30 Double Protein Shake (or Tuna) 220 6 44 3 2 Liquid Multi-Vit
12:30 Cream of Rice (made with Soy milk) 270 46 10 4 0
12:30 1 oz mixed nuts 170 5 6 15 2.5
3PM Salmon Steak 272 0 41 12 3 Multi Vit & C
3PM Potato /w/ Salsa 100 30 2 0 0
3PM 1 Cup Broc 25 5 3 0 0 Creatine (5g)
5PM-7PM 30 min light cardio 3x per week on off day and training client 4 days
7PM 12 oz tuna 300 0 65 2 0
7PM 1 1/3 CUP Green Veggie 50 4 2 0 0
9-10PM Protein Shake or egg whites 110 3 22 2 1 Glutamine
9-10PM BED
Total 3016 206 334 69 15
26% 44% 20% 4%
* I follow this diet on a 3:2 rotation. The other 2 days match my cutting diet.
The only exception is Leg day. I carb up the night before and the day of until about noon or 2,
unless it falls on a high carb day anyway, in which case the day after is just a normal high carb day.
Cretine is 2.5 g before w/o and 2.5 after. Glutamine is 1g after and 1 g in evening. 2 TBS Dr. Udo's per day.
Protein shake is Optimum 100% Natural Whey in Chocolate Flavor
All Supplements, except creatine, are by "Pure Encapsulations." Creatine is by A.N.S.I.
4AM 1/2 cup Oats ( Made with Soy Milk) 250 31 12 7 0.5 Dr. Udo's EFA's and
4AM Scrambled Eggs (1 Yolk, 6 whites + Spinach) 137 0 21 6 3 Multi Vit &Creatine
4AM Banana 104 27 1 1 0
6:30-7:30 WEIGHTS
8AM 4 Ounce steak ( Top Sirloin) 88 8 4 3 0 Creatine and Glut
8AM 1 Yolk, 4 Whites 137 0 21 6 3
8AM Baked Red Tater 100 24 2 0 0
10:30 2, 4 oz chx breasts 352 0 70 8 0 B-Comp, C,
10:30 2/3 Cup Green Beans 25 2 1 0 0
10:30 1/4 Cup Lentil rice 100 15 7 0 0
12:30 Double Protein Shake (or Tuna) 220 6 44 3 2 Liquid Multi-Vit
12:30 Cream of Rice (made with Soy milk) 270 46 10 4 0
12:30 1 oz mixed nuts 170 5 6 15 2.5
3PM Salmon Steak 272 0 41 12 3 Multi Vit & C
3PM Potato /w/ Salsa 100 30 2 0 0
3PM 1 Cup Broc 25 5 3 0 0 Creatine (5g)
5PM-7PM 30 min light cardio 3x per week on off day and training client 4 days
7PM 12 oz tuna 300 0 65 2 0
7PM 1 1/3 CUP Green Veggie 50 4 2 0 0
9-10PM Protein Shake or egg whites 110 3 22 2 1 Glutamine
9-10PM BED
Total 3016 206 334 69 15
26% 44% 20% 4%
* I follow this diet on a 3:2 rotation. The other 2 days match my cutting diet.
The only exception is Leg day. I carb up the night before and the day of until about noon or 2,
unless it falls on a high carb day anyway, in which case the day after is just a normal high carb day.
Cretine is 2.5 g before w/o and 2.5 after. Glutamine is 1g after and 1 g in evening. 2 TBS Dr. Udo's per day.
Protein shake is Optimum 100% Natural Whey in Chocolate Flavor
All Supplements, except creatine, are by "Pure Encapsulations." Creatine is by A.N.S.I.
NubianBeauty
Banned
I hope that helped girly
B
BronzedGoddess
Guest
I love you nubian
Thank you girlie you are such a sweetie! And you too Spatts
Thank you girlie you are such a sweetie! And you too Spatts
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