Sample Diet To Bulking Up.

This is my meal plan for my 10 week cycle.

[B]Breakfast[/B------------------Cal----------Prot
9 Eggs (2 whole 7 whites)--------269----------40
Bowl Cheerios--------------------256----------13
2 Slices Toast (Healthy Choice)--150-----------8
12oz Orange Juice----------------112-----------0
--------------------------------------------------
Total------------------------787----------61



[B]Mid-Morning[/B
Sandwich (2 cheese 2 meat)
(FF Swiss Cheese & Chicken
lunch meat)----------------------260----------28
EAS Bar--------------------------210----------26
8oz Yogurt-----------------------180-----------9
--------------------------------------------------
Total------------------------650----------63



Lunch
Skinless Chicken Breast----------165----------31
8oz Yogurt-----------------------180-----------9
Peanut Butter/Jelly Sandwich-----330----------16
12oz Skim Milk-------------------130----------12
--------------------------------------------------
Total------------------------805----------68



Mid-Afternoon
6oz Can Tuna---------------------156----------31
1/2 Cup Cottage Cheese------------80----------14
Nytro Whey Prot. 12oz Milk-------230----------31
--------------------------------------------------
Total------------------------475----------79



Post Workout Meal
Steak Top Round 8oz--------------434----------82
Nytro Whey Prot. 12oz Milk-------230----------34
--------------------------------------------------
Total------------------------664---------116



Evening Meal
9 Eggs (2 whole 7 whites)--------269---------40
Bowl Cheerios--------------------256---------13
2 Slices Toast(Healthy Choice)---150----------8
12oz Orange Juice----------------112----------0
--------------------------------------------------
Total------------------------787---------61


Daily Total 4,168 cal 448 prot.


Braz_Machine
:D

your going to eat that every day for 10 weeks? if so don't you think your going to get pretty bored of eating the same thing day in day out? just a thought...

Why the Cheerios?

This is what I try to eat. I probably get through it completely about 2 - 3 times a week. Otherwise I Try to eat some of the meals exactly and the others I eat what I am craving. But still keep it healthy and the cal & protein count up around the same.

Later,
Braz_Machine

Why cheerios,

Cheerios is low in sugar and is a whole-grain cereal. Also easy to prepare.

Braz_Machine

I'm not telling you what to do bro but let me make a few suggestions. Ditch the cheerios and replace them with some oats (not pre-packaged oatmeal...it's full of sugar) and some sugar twin. Switch from regular bread to whole wheat bread (but use no more than 2-4 slices per day). Nix the luncheon meat (loaded with fat and sodium), as far as toppings go stay away from salad dressing, mayo. ketchup or BBQ sauce...use mustard (for salads use olive oil and vinegar), add some (not a lot) brown rice and/or wheat pasta as well as steamed veggies to your meals. Also switch to natural peanut butter and natural jam, use olive oil and if possible take 1-2 tablespoons of flaxseed oil with your shakes.

All of the suggestions that pete made were really good, you should take those into consideration. All diets get boring, I eat the same shit everyday, but I don't eat for taste, I just get it down. It's part of the sacrifice. Goodluck

Kull

Hey bro I dont want you to think that your work wasnt overlooked you got a great start - these guys are just trying to help - Pete - good post - he knows his nutrition bro listen to Pete

Thanks Guys,

I'll be making some adjustments to my diet now.
Pete, thanks for the suggestions. I'll be incorporating every one of them into my diet.

Thanks,
Braz-Machine:)

Braz...sorry bro, I forgot to say that your plan looks pretty solid except for the few minor things I pointed out. You have obviously done some work and are serious about things. I like the fact that a lot of your protein is coming from whole foods such as chicken breast, lean beef, tuna and dairy. If you like seafood, you can always experiment with white fish (cod, haddock, pollock, flounder, sole) which has an incrediable protein to fat ratio (4oz haddock 28g protein only 1.1g fat). I personally like shrimp with brown rice topped with a sprinkle of olive oil. You obviously already know this but the guys here will agree that diet plays a MAJOR role in your progress (growth and training) whether your doing it naturally or with chemical assistance. Keep up the good work.
Pete

Another thing to consider: you are not eating any carbs before or after your training. This will interfere with your workout performance and recovery. Also- dont mix your protein powder with milk: milk interferes with whey digestion and absorbtion.

Thanks Bros,

Braz_Machine:)

Good solid base well done

One thing i did notice is there is no fat ?

Have you added in the cals already in your total b,c if not you should them in as well and this will bump you overall cals up again

Also how much fat are you consuming?

Apart from the few minor points the guys pointed out it looks good

Good Luck
Billy

I consume 80 - 100g of fat a day.

Braz_Machine

hey bros,
I just curious if that is correct that milk with protein shakes isnt a good idea due to less absorbtion. I ve never heard this before and am curious?
Thanks

Lethal

Yeah I am curious too! I mix my protein with milk as well. (Isopure) I also put peanut butter and a banana is there too. It seems to work well for me and I know a lot of guyz swear by using milk instead of water! Milk is better i think! Works for me!