07-28-2005, 08:02 PM #1
Bulking Diet Critique, Need Suggestions!
Here is a sample of my diet. I just added the second weight gainer shake after work to bump up my calorie intake, havn't been gaining recently.
Meal 1 Breakfast 7:30am
Bowl of oatmeal, 3-scoop weight gainer shake/glutamine(5g) with milk, multi-vitamin.
oatmeal: Cals 125, Fat 1, Carb 26, Pro 3. Plus the weight gainer which is stated above.
total = 1397 cals, Fat 29, Carb 210, Pro 74
Meal 2 1st Break 10:00am
Beef Jerky, peanuts, almonds for fats, or something of that sort. 30g Protein Shake.
6 cubic inch piece of beef jerky:
Cals 295, Fat 18, Carb 8, Pro 54
Meal 3 Lunch - 12:00pm
Two 3oz. chicken and/or turkey sandwiches on whole wheat bread.
Cals 463, Fat 8, Carb 52, Pro 49
Meal 4 2nd Break 3:00pm
Last 3oz. chicken and/or turkey sandwich on whole wheat bread.
Cals 232, Fat 4, Carb 26, Pro 25
Just Added - Meal 5 Right after work 4:45-5:00
Another 4 scoop weight gainer shake
Cals 1272, Fat 28g Carb 184g, Pro 71g
Meal 5 Supper 5:30-6:00 pm
Supper will always vary so same as last diet, some sort of meat, bread, veggies, etc. I could give an example of what something might be.
Meal 6 - PWO Nutrition
1 scoops of whey protein (30g), taurine (5g), Dextrose (60g), Glutamin (5g)
Meal 7 Before Bed
1 scoop of whey protein (30g) shake, 2 1000mg flax seed oil pills.
Total without dinner:
Cals 3659, Fat 87, Carb 480, Pro 333
remember this is witout dinner. My guess is dinner is atleast 500 more cals.
Any suggestions would be greatly appreciated! I need help!
I guess I should add that i'm only 155lb and have alot of trouble gaining weight. I workout 5 days a week. Each workout is no longer then 45min-1hour. I keep my weight up and reps down around 6-8.
Last edited by BlackStang; 07-28-2005 at 08:10 PM.
07-28-2005, 08:20 PM #2
I would use flax oil instead of capsules and try to add some fiborous veggies into the mix as well. Protein shake at night I would use something else for your protein like egg whites or casien protein so it absorbs slower while you are sleeping. I think you can get in just as much carbs without the bread though IMO, I would use pasta of brown rice.
07-28-2005, 08:35 PM #3
lol yah I ear alot of bread because a sandwich is easy to eat while i'm at work. My job sometimes has me driving on break times so I need something that I can take with me. Would be easier if I knew I would be in the building for lunch. For Supper I normally have rice or something like that. I will look into getting some casien protein to take at night. Probably switch it up once in awhile for some scrambled eggs or something of that sort.
07-28-2005, 08:38 PM #4
no problem bro, I am sure there some people on here who know a little more about bulking up than I do. Gluck.
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