Nongolds diet - bulking

[Nongold]

Work out 5 years so far, my daily calorie requirement is 3050kcal.

1st dish: about 10AM
100g oats + 2 bananas + handfull of rasins + spoon of honey.

2nd dish: about 11AM
Sandwich - 2 slices of wholemeal bread with pumpkin seeds + 50g of tenderloin + 2 eggs + radish + one tomato

3rd dish: about 12PM
2 portions of myofusion protein by Gaspari (72g) with semi skimmed milk 1.7%fat

4th dish: about 14PM
280g of basmanti rice + one chicken breast + one tomato/sauercraft

workout about 15PM

5th dish: 16PM
2 bananas and 36g myofusion protein shake.

6th dish: 17PM
cooked chicken breast with little bit of bbq sauce.

7th dish: 20PM
tin of panga in tomato sauce/makrell/tuna.

8th dish: 23PM
36g of myofusion protein shake

[TheRepartitioner]

those first two meals seem pretty big to only be an hour apart! guess there's no protein in the first one though..

What do your total cals come out to and what is your macro breakdown?

[Nongold]

I am sure you know that first meal supposed to be comprised from minimum protein and rich in carbo and every successive meal should have more protein and last meal only protein alone...

[TheRepartitioner]

why should the first meal be minimum protein? high carb, high protein first meal. No reason to spare protein

[RyanAlmighty]

Work out 5 years so far, my daily calorie requirement is 3050kcal.

1st dish: about 10AM
100g oats + 2 bananas + handfull of rasins + spoon of honey. No protein?

2nd dish: about 11AM
Sandwich - 2 slices of wholemeal bread with pumpkin seeds + 50g of tenderloin + 2 eggs + radish + one tomato

3rd dish: about 12PM
2 portions of myofusion protein by Gaspari (72g) with semi skimmed milk 1.7%fat replace with whole food

4th dish: about 14PM
280g of basmanti rice + one chicken breast + one tomato/sauercraft Add veggies

workout about 15PM

5th dish: 16PM
2 bananas and 36g myofusion protein shake.

6th dish: 17PM
cooked chicken breast with little bit of bbq sauce. add veggies

7th dish: 20PM
tin of panga in tomato sauce/makrell/tuna. add veggies

8th dish: 23PM
36g of myofusion protein shake replace with casein or cottage cheese

What do your macros work out to?

[gbrice75]

Work out 5 years so far, my daily calorie requirement is 3050kcal.

1st dish: about 10AM
100g oats + 2 bananas + handfull of rasins + spoon of honey.

Drop the banana, raisins, and honey. Add some eggs - maybe 2 whole and 6 whites. You can even add a small shake here just to get some quick protein in after fasting all night

2nd dish: about 11AM
Sandwich - 2 slices of wholemeal bread with pumpkin seeds + 50g of tenderloin + 2 eggs + radish + one tomato

I agree with the other guy - this meal is too close. Give it another hour. Go for a better carb source than the bread if possible - brown rice, sweet potato, yam, more oats, etc. Drop the tomato, probably drop the eggs too

3rd dish: about 12PM
2 portions of myofusion protein by Gaspari (72g) with semi skimmed milk 1.7%fat

Drop this entire meal and eat real food - lean protein + complex carb

4th dish: about 14PM
280g of basmanti rice + one chicken breast + one tomato/sauercraft

Drop the tomato. Otherwise good meal

workout about 15PM

5th dish: 16PM
2 bananas and 36g myofusion protein shake.

Drop the bananas, add some oats to your shake

6th dish: 17PM
cooked chicken breast with little bit of bbq sauce.

Add some fiberous veggies (broccoli, asparagus, spinach, etc) and cook in 1tbsp olive oil

7th dish: 20PM
tin of panga in tomato sauce/makrell/tuna.

Go for something not in the tomato sauce. Tuna in olive oil would be a great choice here, or a tin of salmon. Add more veggies here

8th dish: 23PM
36g of myofusion protein shake

Make this a casein shake and add 1tbsp of natty PB

This diet is pretty bad bro, if i'm being honest. Changes/suggestions above in bold. Really need to see macros for each meal to take this any further. And for God sake work out your meal timing!

[Nongold]

Thanks gbrice75 for the remarks. Have made some amendmens according your suggestions although can imagine to stuff myself with 4 whites and 2 whole eggs... how to eat it? I mean whites... boil it first? any good tasty recipe? also the oats are dull itself thus I am stubborn with at least one banana to go with it... macros will adjust later but please help me with this first. My goal is to go down with my bf from 18% to ...well as low as possible and would like to lean more. Once I sort my diet going to start test E cycle ( possibly with D-bol as kickstarter) but wato have a proper diet at least for 2 months first.


1st dish 10AM
1 cup of oats + 2whole eggs + 4 whites + 36g protein myofusion shake

2nd dish 12PM
1 cup of oats + 2 tbsp of (no sugar)jam + 1 banana

3rd dish 2PM (pre workout)
280g basmantrice + chicken breast + broccoli /or/pasta + veggies mix
super pump - gaspari

workout 3PM
Size-On sipping during workout.

4th dish post-workout 4PM
72g of myofusion protein mixed with 2 handfull of oats.

5th dish 6PM
mix of veggies (broccoli, beans, cauliflower... other?) + 1tbsp of olive oil, tuna in brie(tin)

6th dish 8pm
1tbsp of fish oil, cottage cheese + radish

7th dish 10pm
casein shake + 1tbsp of PB + hanfull of almonds.

[gbrice75]

Thanks gbrice75 for the remarks. Have made some amendmens according your suggestions although can imagine to stuff myself with 4 whites and 2 whole eggs... how to eat it? I mean whites... boil it first? any good tasty recipe? also the oats are dull itself thus I am stubborn with at least one banana to go with it... macros will adjust later but please help me with this first. My goal is to go down with my bf from 18% to ...well as low as possible and would like to lean more. Once I sort my diet going to start test E cycle ( possibly with D-bol as kickstarter) but wato have a proper diet at least for 2 months first.


1st dish 10AM
1 cup of oats + 2whole eggs + 4 whites + 36g protein myofusion shake

2nd dish 12PM
1 cup of oats + 2 tbsp of (no sugar)jam + 1 banana

Where's the protein in this meal? Drop the banana and add a lean protein

3rd dish 2PM (pre workout)
280g basmantrice + chicken breast + broccoli /or/pasta + veggies mix
super pump - gaspari

Good! If pasta, make sure it's whole grain/ wholemeal

workout 3PM
Size-On sipping during workout.

4th dish post-workout 4PM
72g of myofusion protein mixed with 2 handfull of oats.

Good!

5th dish 6PM
mix of veggies (broccoli, beans, cauliflower... other?) + 1tbsp of olive oil, tuna in brie(tin)

Try to make this meal earlier, like 5pm. What is the tuna in, brie or brine? Brie is a cheese, so I hope it's not that

6th dish 8pm
1tbsp of fish oil, cottage cheese + radish

Not a good meal bro. Get a better protein source in here, like some lean steak. Drop the cottage cheese, you can do it for your last meal instead of the casein if you'd like. Add some veggies and cook in olive oil

7th dish 10pm
casein shake + 1tbsp of PB + hanfull of almonds.

Good, or you can do the cottage cheese here instead of the casein

Better but still needs alot of work! Eggs - you can boil them in bulk ahead of time if you want. I just fry them in non-stick cooking spray. You can scramble them together with the whole eggs and make a nice omlette. You can add hot sauce or salsa to flavor them, or some paprika... so many things you can do with eggs.

Oats- VERY dull by themselves, luckily they're very tasty with splenda or stevia + cinnamon. I also add a handful of blueberries

Still want to see those macros! Also, how old are you?

[Nongold]

thx - good ideas indeed! will do macros tomorrow. I'm 32. How to delete the other thread...?

[gbrice75]

thx - good ideas indeed! will do macros tomorrow. I'm 32. How to delete the other thread...?

An admin may need to do it for you...