Originally Posted by RockyX
Okay guys, here is my planned bulk diet. My goal is to add mass without going over 12% at any time (I am about 9% now). My training split will look like this:
Monday= Chest/Arms
Tuesday= Cardio & Abs
Wednesday= Shoulders/Back
Thursday= Cardio, Abs, & Legs
Friday= Arms
Saturday= NOTHING
Sunday= Cardio & Abs
I'm doing arms twice a week, because I am really prioritizing them. I did my best to put 72 hours between the arm workouts though. Anyways, here is my proposed Bulk Diet for Workout Days, followed by Cardo & Abs day diet.
Bulk Diet. Workout Days Protein Carbs Fats Calories
Meal 1
2 packets oatmeal 8 38 4 200
1 banana 1 27 0 105
1 scoop protein 22 4 1.5 120
SCRAP BANANA AND GO WITH PLAIN OATMEAL AND PROTEIN
Meal 2
2 slices wheat bread 6 26 2 138
1 can tuna 32 0 1 150
SCRAP WHEAT BREAD AND GO WITH PRO/FAT MEAL
Meal 3
2 scoop protein 44 8 3 240
1 tbsp. flax oil 0 0 14 130
LOOKS FINE...
WORK OUT
Meal 4
2 scoop protein 44 8 8 240
4 tbsp. honey/ 70g Dextrose 0 68 0 256
LOOKS GOOD
Meal 5
1 Cup Whole Wheat Pasta 14 84 2 420
Chicken Breast 38 0 11 250
I WOULS CRAP THE PASTA AND ADD A BETTER CARB THERE, BUT THATS JUST ME..
Meal 6
Chicken breast 38 0 11 250
1 Cup Brown Rice 5 46 2 218
CUT DOWN THE BROWN RICE TO A 1/2 CUP
Meal 7
2 scoop protein 44 8 3 240
2 tbsp. peanut butter 8 6 16 190
MUCH BETTER CHOICES FOR FATS IN THIS MEAL. YOU NEED TO UTILIZE SOMETHING BETTER SUCH AS ALMONDS OR FLAX HERE TO REEP THE SLOW DIGESTING BENEFITS...
Totals Protein Carbs Fat Calories
304 323 78.5 3147
Sorry if that's hard to read, it is cut and pasted from a spreadsheet