Originally Posted by
CaptCrash
Hey guys, i was dieting down for a while and thanks to all the helpful into on boards like this i was able to get pretty shredded. Now its time to put some weight back on, and i haven't done any type of bulker in a while, so i'm currious to see what my new dietary knowledge can pull together in terms of puttin on some muscle for me. Here's what i have cooked up for my diet right now. Looking for a clean bulk. Any advice/ciriticism are welcome.... i'm here to learn. Currently, because my day allows for it, i'm eating smaller meals every one to two hours and its seems to be working rather well for me so far. Here's the adverage day. Macronutrients are broken down as (calories/pro/carb/fat). This is the base, and as weight increases i will modify to increase calories, carbs, etc.Thanks in advance:
2 eggs/ 3/4 cup eggwhites, protein shake with steelcut oat mixed in
( 470/49 /31/12 )
Protein shake
( 80/20 /0 /0 ) can you not have a whole meal here
pure protein bar
(200 /20 /18 /5 ) take this bar out
Grilled Chicken breast/ Spinach leaves/ 10 grams whey
(152 /37 /2 /1 ) add in a carb source
can tune/ brown rice/ EV olive oil
(320 /35 /28 /6 )
noxplode/whey/bcaa/glutamine
( 65/ 15/ 0/ 0)
post workout shake
(430 /40 /70 /.5 )
protein bar
( 200/20 /18 /5 ) take this out
6-8 oz beef/ flaxseed and wheat wrap/ spinach leaves
( 440/46 /10 /30 )add in a carb source
protein shake
( 110/ 25/ 2/ 0) whats the time between this and your next meal. An hour?
chicken breast/ spinach leaves/ 10 grams whey
(152/ 37/ 2/1 )add in a carb source
turkey breast/ spinach leaves or broccoli
(150 /33 /0 /3 )
caesin shake
(260 /48 /10 /3 )
Totals
(3030 / 420/189 /72 )
Stats:
5'11"
195
26
Thanks.