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  1. #1
    Jack Rabbit Slim is offline Associate Member
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    Exclamation Need help with my diet.

    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

    Meal 2: 4oz. roast beef lunch meat, on wheat (2 slices)
    1 dannon yogurt
    1 bagel/cream cheese

    Meal 3: 1-8 oz. chicken breast
    1 cup of brown rice
    1 cup of fruit

    Meal 4: 1 can of Tuna on rye (2 slices)

    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

    Meal 7: whole wheat pasta and sauce


    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.

  2. #2
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    Quote 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.
    Are you an ectomorph, mesomorph, or endomorph? Can you see your abs?

    You need more Essential Fatty Acids in your diet...

    You can add up calories here www.fitday.com
    Last edited by AandF6969; 04-03-2005 at 08:54 PM.

  3. #3
    Jack Rabbit Slim is offline Associate Member
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    I am between ecto and mesomorph. I can see my abs, but i work on them alot. I am somewhat a hardgainer, I just never ate right before, so maybe i am not as much as i thought i was. I will work on the protein and the EFA. Where is a good place to get Dextrose? Is it powder form? Thanks for the help.

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