Originally Posted by
TRT2010
Hows this look for a clean bulking diet. Just trying to help those that have issues trying to create one thems selves
Bulking Diet
4,000 Calories
This diet is based on a 200 pound male. 200 lb. at 5% body fat or 30% body fat? An ecto, endo, meso, or combination physique? Highly active or sedentary? I'll critique the diet but please ask for the BMR/TDEE formula and I'll get it up for you so that you can optimize progress by KNOWING how much you should eat, exactly.
Meal #1
6 Whole Eggs Are you trying to get fat? 6 whole eggs and 2 tablespoons of flax? That's more than 35g of fat bud, this meal has about 65g. Use 1-2 whole eggs and 8-10 whites.
2 Slices Toast Remove. Simple carbs. Even if it's wheat, it's still no match for some more oatmeal or a little fresh fruit in your diet.
1 Cup Oatmeal Either add a banana, a cup or blueberries, or another 1/2 cup of oats.
2 Cups 1% Milk If dairy works for you, it's OK here but 1 cup only. Remember, it's a bloater and hard to digest for most.
Multivitamin/mineral supplement
2 Tablespoons Flax Seed Oil Remove. 1-2 whole eggs, with 70g + carbs is plenty of energy.
Protein = 51 grams Good.
Carbs = 49 grams Your macros are so off, I'm seeing about 90-100g of starchy carbs/sugar.
Fat = 35 grams Look to have this at 15g for this meal.
Total Calories = 1,000
Meal #2
3oz Peanuts 3 servings of nuts? Again, why so much fat!? Remove these and add 50-70g complex carbs. 1.5 cups oats, brown rice, mashed sweet potato, etc.
2 Cans Tuna
Protein = 84 grams Stupid high. 1/2 of that is fine.
Carbs = 15 grams
Fat = 48 grams
Total Calories = ***
Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Rice Basmati or whole grain brown, not regular white.
Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540
Meal #4
7oz Sirloin Steak
2 Potatoes Use sweet potato/yam. 2 medium-sized is a good portion.
Protein = 60 grams
Carbs = 26 grams Actually this would be more like 80g minimum but we're moving to sweet potato anyway.
Fat = 18 grams
Total Calories = 600
Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
1 Half Cup Rice Load up on complex carbs. 1.5 cups of mashed sweet potato, oats, brown rice, etc.
1 Rice Cake (with peanut butter) Remove.
2 Bananas Save these for the PWO.
Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650
Meal #6 (Post Workout Shake) <-----OPTIONAL Not optional
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice Remove, use 1 cup of water and 1 cup of 1% milk (optional) and 2 bananas from the pre-workout meal.
1 Can Fat Free Yogurt Remove.
(Post Workout Meal) Have this within an hour of the shake/bananas.
8oz Lean Ground Beef
1 1/2 Cups Rice I know it's PWO but we're getting closer to bed-time and we've loaded up nicely onc arbs throughout the day. Taper down to a 1/2 cup portion and use brown or basmati.
3 Rice Cakes (with honey and peanut butter) Remove, add 2 cups green veggies. You can eat up to 15g healthy fat in this meal via a serving of peanut butter or olive oil, etc. This is because we're now tapering down carbs.
2 Cups 1% Milk Remove, that's 24g sugar.
Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = ***
Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat) I'd use whole milk cottage cheese and add 1 tablespoon of flax only.
2 Tablespoons Flax Seed Oil Too much fat.
Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160
Reply With Quote
