Originally Posted by
Parabolic
Right, at the moment im 90kg weighed today (198lbs) I've been bulking past 4 months and gone from 80kg (176lbs) since I quit boxing (Could not do all that cardio and gain for shit!)
So i've been using this diet roughly for a while recently upped the cals, havn't been as serious about tracking but decided it was time hence me writing this up. How is it looking? been seing great gains in gym strength wise and size wise however worried i've been gaining little too much fat I think i'm gonna shave off 300-500 cals and continue see how it goes but I mayaswell post the diet anyway! should I reduce carbs on non workout days? also is there much diff between brown white rice/pasta. My aim is to continue bulking to 100kg 220lbs. Then possibly go for a cut. Any advice would be greatly appreciated!
I also realise laying it here my shakes contain huge amounts of cals! also i'm consuming a SHITLOAD of oats. But I do love oats in my shakes easy to eat and tastes good.
Calories/Protein/Carbs/Fats
Meal 1 Add 7 egg whites on top of 3 whole eggs to your breakfast, ditch the whey and the milk.
3 x Eggs - 228 20/0/17
150g Oats – 540 16/90/12
1 x 25g Scoop whey – 98 20/1/2
400ml Skim milk – 200 14/19/8
Total: 1066 70/110/39
Meal 2 You can easily double your anabolic protein intake in this meal by eating another can of tuna.
100g Wholegrain Pasta – 320 12/62/2
1 Can Tuna 129g – 135 28/0/2
Total: 455 40/62/4
Meal 3 Post workout shake What is the point of dumping 50g of Dextrose in your body at once? Please do not tell me that Dextrose is a fast acting source of simple CHO and hence it drastically increases muscle recovery within 30 mins. post workout. That would be such an outdated arguement. Get a big banana and it will do the job along with the oats. I would also ditch the milk here and replace it with cold water.
150g Oats - 540 16/90/12
2 x 25g Scoop whey – 196 40/3/3
1 Scoop 50g Dextrose – 182 0/45/0
400ml Skim milk – 200 14/19/8
Total: 1118 70/157/24
Meal 4 SnackProtein only meals are useless. Either add some complex carbs or some healthy veggies in there and drizzle them with 1-2 tbs of EVOO.
1 x Can mackerel – 216 18/0/15
Total: 216 18/0/15
Meal 5 For a guy who wants to increase his BW to 220 pounds, 1 chicken breast is indeed weak. Why not make it 2?
1 x Chicken breast 130g – 180 37/0/3
100g Basmati Rice – 355 9/77/1
80g Mixed veggies – 35 2/6/0
Total: 570 48/83/4
Meal 6 Protein shake I am assuming this last meal is close to bed time? Bad idea for a last meal, if that is the case. Whey causes insulin spike not to mention complex carbs like oats too convert to glucose and high blood sugar and insulin levels are about the last thing you want before you go to bed. Milk at this time of day is also a poor choice due to the presence of lactose in it, which translates as milk sugar. You can either switch to slow digesting Casein protein and drink it with water or eat non fat or low-fat cottage cheese at this time of the day.
100g Oats – 360 11/60/8
1 x 25g Scoop whey – 98 20/1/2
400ml Skim milk – 200 14/19/8
Total: 658 35/80/18
Final Totals: 4083 281/492/104
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