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Bulking meal plan
bulking meal plan log for ... The 67 ... Comming soon.. !!!
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... the 67 ... meal log
WAKE UP
INGEST 8200 MG OF AMINO ACIDS 750 MG,S OF MILK THISTLE 1,000 MG,S OF VITIMAN C WAIT AN HOUR TO 1 1/2 BEFORE MEAL 1 MEAL 1 1 WHOLE EGG 4 EGG WHITES (BOILED) 1 1/2 RAW OATMEAL IN LUKE WARM WATER 1 1/2 CUPS OF 2% MILK 1 SCOOP OF WHEY PROTEIN 2 TBSP OF CREAMY PEANUT BUTTER TOTAL INTAKE ----------------------------- 83.5 G (PROTEIN) 122 G (CARBS) 20 G (FAT) 1,066 (CALORIES) MEAL 2 1 CUP OF CEREAL (RAISIN BRAND) 1 CUP OF 2% MILK 1 1/2 CUPS OF WATER TOTAL INTAKE ------------------------------ 12 G (PROTEIN) 56.5 G (CARBS) 312 (CALORIES) MEAL 3 AFTER TRAINING 2 SCOOPS OF WHEY PROTEIN 2G OF ISO-LUCIEN 1.5 G OF VALINE 2G OF LUCIEN TALL GLASS OF WATER TOTAL INTAKE -------------------------------- 46 G (PROTEIN) 12 G (CARBS) 3 G (FAT) 230 (CALORIES) MEAL 4 1 1/2 CUPS OF DICED PORK ROAST 3 LARGE POTATOES (SKINLESS) 3 TALL GLASSES OF WATER TOTAL INTAKE ------------------------------------ 65 G (PROTEIN) 109 G (CARBS) 18 G (FAT) 985 (CALORIES) MEAL 5 1 1/2 CUPS OF DICED SKINLESS CHICKEN BREAST 1 1/2 CUPS OF COOKED WHITE RICE (SHORT-GRAIN) 1 CUP OF BROWN GRAVEY TOTAL INTAKE --------------------------------------- 61.24 G (PROTEIN) 91.21 G (CARBS) 8.17 G (FAT) 708 (CALORIES) MEAL 6 AMINO ACID INTAKE 1,000 MG GLUTIMINE 750 MG MILK THISTLE 1,000 MG VITIMAN C THIS IS PRETTY MUCH WHAT I EAT EVERYDAY.. AS IN THIS SPORT REPITITION HAPPENS OUTSIDE AS WELL AS INSIDE THE GYM.. ON MY TRAINING DAYS... I GOT ALL OF MY FIGUERS FROM http://http://www.fatsecret.com/calo...onamount=3.000 THIS IS A GREAT WAY TO KNOW EXACTLY WHAT YOU ARE PUTTING INTO YOUR BODY... ITS ALL ABOUT THE NUMBERS !!! YOU DONT EAT ! YOU DONT GROW ! AT TIMES WHEN IM ADDING NEW FOODS AND I SEE EXCESS WEIGHT GAIN OR NOT ENOUGH,, ILL EITHER DROP OR ADD CALORIES BY 500... I EAT HEAVY ON MY DAYS THT I WORK OUT AND ALITTE LIGHTER ON MY DAYS OFF... BUT NOT BY MUCH... IM 232 @ 6FT WITH UNDER 18 % BF.. |
My bulking diet is as follows(changes slightly from day to day but keeping the basic principals)
Breakfast: Protein shake 8oz of Oatmeal 1 pt of Semi skimmed milk 1 glass of orange juice 3oz of grapes Protein 47, Carbs 219, Fat 20, Total calories 1270 Mid Morning: 10oz of whole wheat bread 4oz of cheese(12% fat) 1 pt of milk 1 banana Protein 61, Carbs 180, Fat 20, Total calories 1150 Lunch: 8oz of brown rice 10oz of turkey 5oz of vegetables Protein 83, Carbs 177, Fat 11, Total calories 1180 Mid Afternoon: 5 whole eggs 16oz of baked potatoes Mixed salad Protein 41, Carbs 110, Fat 35, Total calories 880 Evening meal: 7oz of cottage cheese 7oz of whole wheat bread 1oz of peanut butter 1 apple 1 Glass of orange juice Protein 43, Carbs 120, Fat 18, Total calories 860 Before bed: Protein shake 1 spoon of peanut butter Protein 40, Carbs 7, Fat 10, Total calories 245 Daily total: Protein 315, Carbs 813, Fat 114, Total daily calories 5585 They look pretty similar, nice one bro |
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LETS DO THIS AGAIN FOR TODAY AS WELL... :) THANKS FOR SHARING CC !! |
Short summary of my meal plan, i dont have a sixth meal listed as it will vary depending on the day.
Meal 1 4 eggs Cal.408 pro.28 1 cup oats/w raisins Cal.907 pro.30 1 cup 1% milk Cal.110 pro.8 total Cal.1551 Pro.66 Meal 2 whey protein Cal.252 pro.50 whole wheat toast Cal.180 pro.8 Total Cal.432 Pro.58 .......WORKOUT........ Meal 3 2 8oz. canned tuna/whole wheat Cal.340 pro.36 1 cup brown rice Cal.350 pro.6 2 hard boiled eggs Cal.144 pro.13 total Cal.734 Pro.55 Meal 4 1/2 pnd 90% lean ground cal.399 pro.45 2 oz.pasta and sauce cal.385 pro.10 Total Cal.684 Pro.55 Meal 5 Tbone steak Cal.857 pro.118 Large roasted potatoe Cal.346 pro.6 1 cup brown rice Cal.350 pro.6 1 cup steamed brocolli Cal.31 pro.3 Total Cal.1584 Pro.133 Days End total Total Cal.4885 Pro.367 I will be modifying this as time goes on..... |
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Stats are
5 10 1/2 Pnds 205 as of yesterday Bf % 24.....bit of a belly,but were working on it |
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looking forward to seeing ur progress.. |
Oh I will be stepping it up....Tmrw starts a whole new world, ten week cycle but not to sure on a goal set yet...I was thinking 20pnds, does that sound insane?
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Day 2 bulking plan
Wake up ---------------------------------- non train day
ingest 8200 mg of amino acids 750 mg,s of milk thistle 1,000 mg,s of vitiman c wait an hour to 1 1/2 before meal 1 meal 1 1 whole egg 4 egg whites (boiled) 1 1/2 raw oatmeal in luke warm water 1 1/2 cups of 2% milk 1 scoop of whey protein 2 tbsp of creamy peanut butter total intake ----------------------------- 83.5 g (protein) 122 g (carbs) 20 g (fat) 1,066 (calories) meal 2 2 cups of diced chicken 6 dumplins total intake ------------------------------- 896 cals 74.39 protein 26 fat 105 carbs meal 3 2 6 oz talapia fillets baked w/butter 2 cups macaroni cheese w/rotel tomateos & tuna total intake ---------------------------------------------- 1014 cals 22 fat 105 carbs 99.28 protein meal 4 1 1/2 cups of diced pork loin roast 3 large potatoes w/carrots total intake --------------------------------- 985 cals 54 protein 109 carbs 18 fats meal 5 2 6 oz talapia fillets baked w/butter 1 cup of oatmeal total intake ------------------------------------- 614 cals 80.28 protein 50 carbs bedtime ingest 8200 mg of amino acids 750 mg,s of milk thistle 1,000 mg,s of vitiman c total daily intake ------------------------ 4,575 cals 391.45 protein 491 carbs 86 fats i try to keep the cals to 3000 on non training days.. But sometimes if my diet is dead on i just go all out.... |
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