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  1. #1
    helios's Avatar
    helios is offline Associate Member
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    Question Bulking diet conundrum...diet gurus required

    This is my bulking diet that I have put together thus far. Problem is I am short approximately 250 cal. I want to hit 190 lbs.

    My stats are 5'10.5"/172 lbs/15% bf

    Meal 1

    oatmeal 1 cup
    8 egg whites
    whey 20 g
    TOTAL 541 cal/52 carb/61.5 pro/7.5 fat

    Meal 2

    3 oz chick breast
    1 tbsp stir-fry
    flax oil 2 tbsp
    TOTAL 380 cal/2 carb/24 pro/30 fat

    Meal 3

    tuna 1 can
    flax oil 2 tbsp
    TOTAL 460 cal/0 carb/30 pro/35.5 fat

    Meal 4

    3.5 oz lean ground beef
    w/ ketchup
    broccoli 2 spears
    swiss cheese 2 slices
    TOTAL 502 cal/10 carb/47 pro/32 fat

    Meal 5-PWO

    whey 40 g
    honey 4 tbsp
    TOTAL 690 cal/72 carb/40 pro/4 fat

    Meal 6-PPWO

    3 oz chicken breast
    1 tbsp stir-fry
    brown rice 1/2 cup
    TOTAL 290 cal/72 carb/32 pro/3 fat

    Meal 7

    whey 40 g
    flax oil 2 tbsp
    TOTAL 470 cal/4 carb/40 pro/32 fat

    These numbers total to:
    cal-3183
    carb-187 g
    pro-270 g
    fat-140 g

    For non-workout days i was going to turn the PWO and PPWO into pro/fat meals which would be synonomous with one of the pro/fat meals i have listed above but maybe throw in about 30 almonds instead of the flax. I workout out MWF.

    Please help me add in the extra 250 cal where necessary and any other critique you have. Thanks.
    Last edited by helios; 09-20-2004 at 05:21 PM.

  2. #2
    GQSuperman's Avatar
    GQSuperman is offline Banned
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    add almond butter

    add a scoop or two on natty almond or peanut butter with one of your pro/fat meals. this will give you more calories.

  3. #3
    rugbyking's Avatar
    rugbyking is offline Associate Member
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    u could make meal 3 2-cans of tuna. when im bulking ill have 4 cans a day. 2 cans at 10 and 2 o clock. mix up with some regualar mayo and it makes a cheap, high protein and fat meal.

  4. #4
    helios's Avatar
    helios is offline Associate Member
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    thanks for the suggestions so far

  5. #5
    ScooterBoy is offline Junior Member
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    Meal # 1 amounts are off
    One cup of oatmeal has approxamitely 54 carbs

  6. #6
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    up the oz to 6 on 2 of your meals and i bet you will get it

  7. #7
    helios's Avatar
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    thanks for pointing out that error in my meal #1, that made a huge difference in cals.

    do my ratios seem correct as far as carbs/fats/protein go...?

    I am thinking about cutting down the amount of egg whites in meal #1 bc 60 g of protein for one meal seems like alot. maybe 3-4 egg whites would suffice?
    Last edited by helios; 09-20-2004 at 05:22 PM.

  8. #8
    slizzut's Avatar
    slizzut is offline Senior Member
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    Quote Originally Posted by helios
    thanks for pointing out that error in my meal #1, that made a huge difference in cals.

    do my ratios seem correct as far as carbs/fats/protein go...?

    I am thinking about cutting down the amount of egg whites in meal #1 bc 60 g of protein for one meal seems like alot. maybe 3-4 egg whites would suffice?

    Cut the egg whites to 4-5. Don't count the protein in oats/grains/nuts because they will not contribute towards gaining lean muscle.

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