09-20-2010, 03:49 PM
Bro, this is a very good bulking diet,
It does not have to be exactly what is written but try to get the same quantities for carbs, protein and fats!
1. Pancake â 50 g oats+8 eggs, cinnamon + strong coffee + creatine + vitamin C
40g p 30g carbs, 14 g fat
2. 125g chicken + 125g wholeweat cous cous/50g brown basmati rice + broccoli + 1 tablesspoon olive oil
47g protein, 40g carbs, 13g fat
3. Building shake â protein blend 40g, flax/udos, 50gpeanut butter, + 50g oats
57.5g protein, 37.5g carbs, 25g fat
4. PWO shake â 50g protein + 25g waxy maize starch + 50g oats + creatine + vitamin C
50g protein, 50g carbs (22g fast acting)
5. 125g chicken + 125g wholeweat cous cous/brown basmati rice + broccoli + 1 table spoon olive oil
47g protein, 40g carbs, 13g fat
6. 200g mackerel/salmon + red peppers/onions/garlic
34g protein, 20g fat
7. Casein + peanut butter + flax/udos
40g protein, 30g fat
Calorie Info
315.5,protein, 197.5g carbs 115g fat
Calories 3035
1260 from protein (41%)
790 from carbs (25.5%)
1035 from fat (33.5%)
What is your current training plan, because 2 hours a day, 5 days a week sounds to much?
It does not have to be exactly what is written but try to get the same quantities for carbs, protein and fats!
1. Pancake â 50 g oats+8 eggs, cinnamon + strong coffee + creatine + vitamin C
40g p 30g carbs, 14 g fat
2. 125g chicken + 125g wholeweat cous cous/50g brown basmati rice + broccoli + 1 tablesspoon olive oil
47g protein, 40g carbs, 13g fat
3. Building shake â protein blend 40g, flax/udos, 50gpeanut butter, + 50g oats
57.5g protein, 37.5g carbs, 25g fat
4. PWO shake â 50g protein + 25g waxy maize starch + 50g oats + creatine + vitamin C
50g protein, 50g carbs (22g fast acting)
5. 125g chicken + 125g wholeweat cous cous/brown basmati rice + broccoli + 1 table spoon olive oil
47g protein, 40g carbs, 13g fat
6. 200g mackerel/salmon + red peppers/onions/garlic
34g protein, 20g fat
7. Casein + peanut butter + flax/udos
40g protein, 30g fat
Calorie Info
315.5,protein, 197.5g carbs 115g fat
Calories 3035
1260 from protein (41%)
790 from carbs (25.5%)
1035 from fat (33.5%)
What is your current training plan, because 2 hours a day, 5 days a week sounds to much?
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