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  1. #1
    seriouslifter is offline Member
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    Aug 2004
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    Revised bulking diet help everyone

    Im 5'11 and about 205ish. I want to gain lean mass. I will do cardio 3x a week 20min of walking on treadmill prob 3.8. I am trying to get a 40/40/20 and I cant get the carbs up to match with the others. Its getting annoying. Anyone know what I need to move around or replace? Does this look okay?


    Meal #1 9:00am - 2 scoops ON Whey Protein 220 2 6 48
    1 cup oats 300 6 54 10
    1 banana 109 1 28 1




    Meal #2 11:20am - 7oz lean chicken 210 7 0 35
    14 almonds 97 9 3 4
    Whole Wheat bread (1) 79 1 15 3


    Meal #3 1:20pm - 1 whole egg 77 5 1 6
    9 egg whites 148 0 3 31
    1 cup broccoli cuts 40 4 0 0
    2.5oz whole wheat pasta 238 1 51 10




    Meal #4 (Preworkout) 3:30pm - 1 scoop ON Whey 110 1 3 24
    2oz whole wheat pasta 190 1 41 8





    Post workout 5:30pm - 2 scoops ON Whey Protein 220 2 6 48
    1.5 Scoops Dextrose 237 0 63 0
    1/2 cup oats 150 3 27 5


    Meal #5 6:15pm - 1 Tuna Can 175 3 0 38
    2.5oz whole wheat pasta 238 1 51 10
    1 cup broccoli cuts 40 4 0 0




    Meal #6 9:00pm - 4.5oz Top Round Steak 275 12 0 38
    1/2 cup oats 150 3 27 5
    1 cup broccoli cuts 40 4 0 0




    Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
    1 tbsp natty pb 95 8 4 4


    Totals 3646 calories 81g fat 397g carbs 357g protein 40/38/20

  2. #2
    Knoxston's Avatar
    Knoxston is offline Associate Member
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    Feb 2007
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    looks like a small breakfast and you might wanna look at your preworkout meal

  3. #3
    seriouslifter is offline Member
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    Quote Originally Posted by Knoxston
    looks like a small breakfast and you might wanna look at your preworkout meal
    that small breakfast has alot of carbs?? pre workout should be a piece of lean chicken instead of shake?

  4. #4
    naturalsux's Avatar
    naturalsux is offline Anabolic Member
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    Quote Originally Posted by seriouslifter
    Im 5'11 and about 205ish. I want to gain lean mass. I will do cardio 3x a week 20min of walking on treadmill prob 3.8. I am trying to get a 40/40/20 and I cant get the carbs up to match with the others. Its getting annoying. Anyone know what I need to move around or replace? Does this look okay?


    Meal #1 9:00am - 2 scoops ON Whey Protein 220 2 6 48
    1 cup oats 300 6 54 10
    1 banana 109 1 28 1




    Meal #2 11:20am - 7oz lean chicken 210 7 0 35
    14 almonds 97 9 3 4
    Whole Wheat bread (1) 79 1 15 3 add beans or corn
    you could omit the bread


    Meal #3 1:20pm - 1 whole egg 77 5 1 6
    9 egg whites 148 0 3 31 red meat would be nice here.
    1 cup broccoli cuts 40 4 0 0 replace with beans
    2.5oz whole wheat pasta 238 1 51 10




    Meal #4 (Preworkout) 3:30pm - 1 scoop ON Whey 110 1 3 24
    2oz whole wheat pasta 190 1 41 8





    Post workout 5:30pm - 2 scoops ON Whey Protein 220 2 6 48
    1.5 Scoops Dextrose 237 0 63 0
    1/2 cup oats 150 3 27 5


    Meal #5 6:15pm - 1 Tuna Can 175 3 0 38
    2.5oz whole wheat pasta 238 1 51 10
    1 cup broccoli cuts 40 4 0 0 same thing




    Meal #6 9:00pm - 4.5oz Top Round Steak 275 12 0 38
    1/2 cup oats 150 3 27 5
    1 cup broccoli cuts 40 4 0 0




    Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
    1 tbsp natty pb 95 8 4 4


    Totals 3646 calories 81g fat 397g carbs 357g protein 40/38/20

    Too much broccoli, it is diet food. you need carbs . good choices are corn, peas,or sweet potatoes or beans like, black beans they are best with chickpeas second.
    you could replace the chicken or tuna with some red meat.

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