clean lean bulking diet!!
hey.. i need get some advice on clean bulking diet..
most ppl gave me suggestion and i came up with this below..
8:00am- protein shake - make sure is hydrolyzed isolate in skim milk or water
8:30am- 4 eggs, ceral, milk - make it 5 whites and one yolk, sugarless cereal, skim milk
11:00am,- carrot, fruits - need some protein here, how bout 1cup cottage cheese (ff is necessary)?
1:30pm- chicken breast, rice - make sure is brown rice (white is too high GI by a little), plus add a large salad here w/1T olive or flaxseed oil.
4:00pm- can of tuna - add a large salad and some cottage cheese
5:00pm- steak or chicken, rice, mushrooms - chicken is better (lower fat for this time of day), rice must be brown, add a small salad or steamed veggies or both.
7:30pm- protein shake - This is your pre-workout shake, with 30g hydrolyzed whey isolate, 30g dextrose, 10g glutamine, 2g vitamin C, ECA
9:00pm - Postworkout shake - 50g hydrolyzed whey isolate, 60g dextrose, 10g glutamine, 1g vitamin C
9:30pm - 3oz chicken breast, white potato, 16oz water
10:30pm - MRP of choice, 1T honey
11:30pm (bedtime) - 4oz lean red meat, 1c cottage cheese, small salad, 16oz water, 10g glutamine
3200cals
400g protein
288g carbs
50g fat
give me some suggestion!!
