My bulking diet

[AllGearedUp]

day 1,7am
2eggs, 7lg egg whites
raisin bagel w/3 tsp jam
large banana
620 calories, 45 grams protein, 84g carbs roughly 12 g fat


10am
6oz canned tuna
2tbs mayo
lg dinner roll
small green salad w/ tbs dressing
42o calories, 46 g protein, 37 g carbs, 10 g fat


1pm
6 oz grilled beef
3 oz pasta, cooked
3/4 cup tomato sauce
695 cals, 67 g protein, 71 g carbs, 14 g fat


4pm
5oz turkey
7oz baked tatah
2 tbsp sour cream
cup of vegetables
475 cals, 44 g protein, 58 g carbs, 7 g fat


7pm
6oz fish, broiled
8oz baked yam
1 cup steamed carrots
530 cals, 47 g protein, 63 g carbs, 9 g fat

10pm
16 oz fat free milk
2 scoops whey
3 tbsp honey
610 cals, 62 g protein, 87 g carbs, 9 g fat


Roughly 3500 cals, 306 g protein, 433 g carbs, 61 g fat


I just substitute lil things here and there. Its an easy diet to follow Ive noticed.

[TR'05]

stats? why aren't your fat macros posted?

[TR'05]

also, when are you training... PWO nutrition? PPWO?

[AllGearedUp]

oops forgot i posted this.

Im 34, 5`10, 172lbs. My PWO is usually a whey drink with 3tbs of olive oil. My PPWO is usually my 4pm or 7pm dinner. Hope i have given you enough info. Im just looking to put on around 10-15lbs. Should I up my caloric intake to 4000 and try this for the time being?

[NCNPC29]

Looks okay man... IMO I would lower your fat a little bit to around 40g and I would cycle your carbs. I would recommend your low days being around 200 (throw your protein up to around 400 on these days) ....medium days I would do around 400g carbs 300 protein...then for your high days I would bump the carbs up to around 600 and lower your protein to around 250...Just my opinion. Good luck, let us know how it goes.

[AllGearedUp]

Ill keep that under advisement. Thanx for the tips.

[NEW_IN_THE_GAME]

post workout you do not want the fat bro, ity slows absorbtion.

[TR'05]

yah bro. The fat PWO is a big problem IMO. After your workout the first thing you should be thinking is replenish glycogen and feed those muscles protein ASAP. You should definately switch PWO to a carb source rather than fat. Maybe you meant honey and not olive oil??

Anyways, you need to shoot for 2:1 ratio for carbs to protein. Personally, I use half a cup of dextrose and about 45 grams of whey isolate. Dextrose is just what I have found that works. There have been many threads on PWO carbs sources; I say do what works for you. Whether it be a bagel and a hal, honey, oats blended with prot, sweet tarts, nerds. Your call but get that fat out of there.

Goodluck bro.

[AllGearedUp]

Sounds good thanx for the help. Ill switch er up a lil. I do use honey from time to time. So damn sweet I cant stand it all the time.