Originally Posted by Jack Rabbit Slim
I am needing to bulk and need some help. This is a sample of what i eat now.
Meal 1: 1 cup of oatmeal w/ bannana.
3 egg whites
LOTS more protein... 3 egg whites is only about 9g protein. You should shoot for around 50g per meal. I usually put in 5 whites, 1 yolk, and drink half a protein shake too (23g protein)
Meal 2: 4oz. roast beef lunch meat, on wheat (2 slices)
1 dannon yogurt
1 bagel/cream cheese
Complex carbs would be better than a bagel... brown rice, oatmeal, wheat bread, etc. 4 oz roast beef doesnt have much protein, try for 6 or 8 oz
Meal 3: 1-8 oz. chicken breast
1 cup of brown rice
1 cup of fruit
Not bad...
Meal 4: 1 can of Tuna on rye (2 slices)
Go for 1 1/2 cans... 1 only has 32g protein.
Meal 5 (pre-workout) : 1 cup of cottage cheese
4 slices of rye toast w/1 tbls. of jam on each
Meal 6 (post workout) : 1 myoplex meal replacement w/
1 tsp. of flaxseed oil
creatine and glutamine
Generally fats PWO are not good... it all gets absorbed as fat. How many g of carbs are in this meal replacement? You might add some dextrose for an insulin spike.
Meal 7: whole wheat pasta and sauce
NEED PROTEIN! You're probably going very catabolic overnight. Also carbs before bed are not good at all... Try a chicken breast or 1 1/2 cans of tuna along with some flaxseed oil, mayo, or olive oil. Fats help the food digest slower.
That is a sample, few things change day to day, i am not sure whether i have the right amount of calories. I also take a multi-vit. (gnc-mega). My stats are : Height-6'
Weight-185 lbs.
BF%- unknown
Before I ate less than above and was making good gains in strength. I would like to be at 200-210 lbs.