Thread: Shawn Ray's Bulk Diet
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02-02-2004, 05:46 PM #1
Shawn Ray's Bulk Diet
I got this from the "Shawn Ray Way" booklet he passed out at the MuscleCamp in Vegas last summer....here it is, word for word...
"Here's a typical list of items I shop for when trying to bulk up:
Steak and ground beef (15% fat)
Chicken breasts
Whole Eggs, butter
Cheese, yogurt
Black beans, kidney beans
Whole-grain wheat bread, whole-grain pasta
Rice
Bananas
Mixed nuts, natural peanut butter
Potatoes
Typical Bulking Up Daily Meal Plan:
6am: 10-egg omelet w/ 3 yolks
1/2 lb. ground beef w/ onions, cheese, bell peppers and mushrooms
Large bowl of oatmeal w/ 2 bananas
2 slices whole wheat toast
Water/Coffee
9am: 2 medium NY steaks w/ garlic and black pepper
Large yam or baked potato
Mixed Nuts
Water/iced tea w/ lemon
12pm: 3 chicken breasts
Steamed rice w/ black beans
Cashews and almonds
3pm: 1 lb. ground beef
Pasta w/ tomatoes, mushrooms, onions and peppers mixed in
6pm: 12 eggs w/ 1 yolk
Oatmeal w/ bananas and strawberries
9pm: 2 peanut butter and jelly sandwiches on whole wheat bread
Apple and banana
When I want to pack on even MORE calories, I get a protein shake that is heavy in calories and rich in protein and drink two a day. That's in addition to the 6 meals! I'll usually have the shakes spread apart-one before breakfast and the other just before bed."
He stays fairly lean in the off season by doing cardio 30 mins, 3 x a week and training intensely.
I have his cutting diet too if interested, although it might be a bulk diet for some people.
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02-02-2004, 05:50 PM #2Member
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thats a lot of food!
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02-02-2004, 05:52 PM #3AR Hall of Fame
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He got the nipple shot already!
~SC~
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02-02-2004, 07:35 PM #4Junior Member
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cab you put the cutting diet also?
thanks
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02-02-2004, 10:07 PM #5Originally Posted by SwoleCat
That the best avatar I ever saw I didnt know it was that extreme I thought she had one of those lil kim booby tassles on there or something.
I love the SuperBowl!!
BB
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02-03-2004, 09:49 AM #6Originally Posted by Sr_bofia
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02-03-2004, 09:50 AM #7
Good post...
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02-03-2004, 04:07 PM #8
thats such a fun diet so much good food boy i wish my body could handle that on a bulkin diet i got to get to be qable too
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I'd like to see the cutting diet if you get a chance.....that bulk diet rocks, I may have to modify it a little bit and see how I do on it.
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02-04-2004, 08:41 PM #10
I read the shopping list and thought, "oh, thats about the same as mine", then I read "10 egg omelet" and knew I was nowhere close!
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02-09-2004, 07:20 PM #11Junior Member
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Originally Posted by pumpseeker
Can you post it?
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02-09-2004, 07:54 PM #12
This is Ray's precontest diet according to Muscle and Fitness "Shawn's Guide To Getting Lean-Shawn's Daily Nutrition Log" March 2004 (pg 117)
meal 1 (7 AM)-8 oz filet steaks, med/large bowl green salad, 1 cup broccoli, 1 cup watermelon cubes, 1 tbsp reduced cal salad dressing. (556 cal/80g pro/24g carb/15 g fat)
meal 2 (11 AM)-12 scrambled egg whites, 1 cup cooked oatmeal, 1 slice whole wheat toast. (407 cal/57g pro/38g carb/3g fat)
meal 3 (2 PM)-2 chicken breasts, 1 cup white rice, 4 asparagus spears (637 cal/68g pro/70g carb/8g fat)
meal 4 (5 PM)-14 oz. NY strip steak, 1/2 cup brocoli, 1 apple (873 cal/113g pro/21g carb/37g fat)
meal 5 (8 PM)-2 chicken breasts, med/lrg bowl green salad, 1 cup white rice, 1 tbsp reduced cal dressing (633 cal/69g pro/61g carb/11g fat)
meal 6 (10:30 PM)-12 scrambled egg whites (192 cal/48g pro/0 fat/0 carb)
TOTAL: 3298 cal/435g pro/214g carb/74g fat
quite a bit of food, i think most of us would get real fat even using that as a bulking diet...
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02-09-2004, 07:57 PM #13
I have Jay Cutler's Bulking diet as well... 5365 cal, 508g protein, 751g carb, 35g fat
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