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  1. #1
    CENADICT's Avatar
    CENADICT is offline Associate Member
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    Is my bulking Diet ok?

    here is my bulking diet. I aim for 3400calories. 40%prot 40%carb and 20%fat. I train monday to friday and take weekends off. I try and eat more in the weekends. I currently stand at 173lbs 12% bodyfat.


    Breakfast 8.00AM
    Special K with milk
    Fruit
    Prolab Whey Protein Shake (2 Scoops) with milk
    Flaxseed Oil (1 Tablet)
    Glutamine (5grm)
    Multivitamine (1capsule)
    Cod Oil (1capsule)
    Total Calories 645


    Mid Morning 11.00AM
    2 - Whole Meal Bread 2 Slice + 1tbsl peanut butter
    Prolab Whey Protein Shake (1 Scoops)
    Total Calories 622



    Lunch 2.00PM
    Rice Cup 100grm dry
    Tuna Canned Water
    Olive Oil (1 tbsp)
    Total Calories 584



    Mid Afternoon ( Pre Workout) 4.30PM
    Prolab Whey Protein Shake (1 Scoops)
    Fruit
    Creatine (5grm)
    Ultimate Nutrition Power Capsule (1capsule)
    Total Calories 250




    Post Workout 7.30PM
    Carbo Gain (50grm)
    Prolab Whey Protein Shake (2 Scoops)
    Creatine (5grm)
    Total Calories 432



    Dinner 9.00PM
    Chicken Breast 200gr
    Olive Oil (1 tbsp)
    Salad
    Flaxseed Oil (1 Tablet)
    Total Calories 551




    Before Bed 11.30PM
    Prolab Whey Protein Shake (2 Scoops)

    30mins after
    ZMA (3capsules)
    Gaba (2grm)
    Total Calories 244

    This diet yields 3320 calories 40% prot & carbs and 20% fat. I drink approx 2.5lts water everyday. Any comments please?
    Attached Thumbnails Attached Thumbnails Is my bulking Diet ok?-john_cena01.jpg  

  2. #2
    VanWildler is offline New Member
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    Add cottage cheeze. It has amino acids and high protien... And most importanly its cheep and easy...just how I like em

  3. #3
    CENADICT's Avatar
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    Quote Originally Posted by VanWildler
    Add cottage cheeze. It has amino acids and high protien... And most importanly its cheep and easy...just how I like em
    around 50grms everyday?

  4. #4
    dwaynewade's Avatar
    dwaynewade is offline Senior Member
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    I see alot of shakes and powders and not
    enough food...

  5. #5
    niXon)('s Avatar
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    check the stickies at the top of the diet page, your pwo is wrong, you don't have ppwo etc etc etc etc, lol

  6. #6
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by niXon)(
    check the stickies at the top of the diet page, your pwo is wrong, you don't have ppwo etc etc etc etc, lol
    Ditto!

    ~SC~

  7. #7
    Gassy is offline Junior Member
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    Most people are against that many shakes, but I use 5-6 a day too with good results. Before bed I would eat cottage cheese or a caisin protein shake, the protein lasts longer in your body. Post workout I'd add more simple carbs, 100grams.

  8. #8
    CENADICT's Avatar
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    i read the stickies and helped a lot. Y is my post wokout not good - i shoud double the amount of carbs i think and take them off somewhere else? about the PPWO what is wrong? is it the salad? i usually take in vegetables (fibrous carbs) ??

  9. #9
    CENADICT's Avatar
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    Quote Originally Posted by Gassy
    Most people are against that many shakes, but I use 5-6 a day too with good results. Before bed I would eat cottage cheese or a caisin protein shake, the protein lasts longer in your body. Post workout I'd add more simple carbs, 100grams.
    Hey gassy thanks man. About the 100gram simple carbs....i just bought this carbo gain and it says mixture of complx carbs...shit i just noticed now..will this be of any difference? About the shakes i was planing to take out the fruit and whey powder in my afternoon meal and replace with a wholemeal tuna sandwich with low fat mayo? what do you think?

  10. #10
    juiceball44 is offline Associate Member
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    carbo gain = maltodextrin, which is ok for pwo. may want to buy some dextrose and go 50/50 with both and 2-3 scoops protein

  11. #11
    Flex2winny is offline Associate Member
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    Need a meal Pre-training bro........something more than fruit!

  12. #12
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    Quote Originally Posted by Flex2winny
    Need a meal Pre-training bro........something more than fruit!

    ...

    why?

  13. #13
    Gassy is offline Junior Member
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    To fuel your workout.

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