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  1. #1
    will86 is offline Banned
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    FINALLY I have my diet all set!

    Hey i'm a 5'11 170lb 17 year old whose been training for a bit over a year. This is my meal plan for bulking.

    6:30 AM
    1/2 cup oats
    1 1/2 scooops of whey
    3 egg whites 1 whole egg
    -12 g FAT 29g CARBS 58g PROTEIN


    9:30 AM
    Whey/Flax
    -16g FAT 6g CARBS 44g PROTEIN


    12:30 PM
    2 cans of Tuna w/ tblspoon of mayo
    -13g FAT 0g Carbs 30g PROTEIN


    3:30 PM
    Whey/Flax
    -16g FAT 6g CARBS 44g PROTEIN

    5-6PM TRaining

    6:00PM
    Shake(whey/dex/R-ALA/Biotin/VS)
    - 3g FAT 40g CARBS 44g PROTEIN

    6:30PM
    6 oz Chicken Breast
    2 cups Brown or white rice

    8g FAT 80g CARBS 54g PROTEIN


    All in all that comes up to 68g Fat, 161 g Carb, 274 g Protein. After calaculating all this i just found out that i am lacking in carbs severly. Crap. Anybody have any suggestions?? Also do you think this can be used for a cutting diet?

  2. #2
    KeyMastur is offline VET
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    What's the total # of calories ??

  3. #3
    RON's Avatar
    RON
    RON is offline Anabolic Member
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    I'd move the 6:30 meal back to 7:30. Give the shake a little time to get in your system.

  4. #4
    rainbowsheep's Avatar
    rainbowsheep is offline Junior Member
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    Quote Originally Posted by KeyMastur
    What's the total # of calories ??
    math hard, I know.

    68g Fat, 161 g Carb, 274 g Protein
    612 + 644 + 1096 = 2352.

    That's a cutting diet, not a bulking diet.

  5. #5
    rainbowsheep's Avatar
    rainbowsheep is offline Junior Member
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    I'd eat some more eggs in the morning and throw in another meal in the evening.

    You're lacking in vegetables. Eat them for a carb source.

  6. #6
    Farmer's Avatar
    Farmer is offline Member
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    2 cans of tuna has more than 30 grams of protein, its like 32 for a can (I am assumeing its the normal size cans of starkist, bumble bee etc..)

    Peace

    Farmer

    If I am wrong, I know..when you ASSUME, you make an ASS out of U and ME..rofl

  7. #7
    caturpilar's Avatar
    caturpilar is offline Associate Member
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    Ya brother, you def. want to take in around 3500-4000 cals a day IMO. 2500 is around your basic average joe intake. I would suggest a weight gainer about and hour to half an hour before you go to bed. Remember the key is to keep your body fed and you fast for at least 8 hours when you sleep not to mention your food intake ends earlier than that. So the fasting is longer.--Cat

  8. #8
    Juggernaut's Avatar
    Juggernaut is offline AR Jester
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    I think you could use some more complex carbs if you're bulking. Maybe add some brown rice or sweet potato for the noon and three o'clock meals. also, could you eat whole foods for the 9 and 3 o'clock meals instead of shakes? I'd put the low carb shake prior to workout and another for the post workout but for that one I'd add a simple carb like dextrose or honey. Just an idea, correct me where I'm wrong bros.
    Last edited by Juggernaut2148; 12-06-2003 at 09:51 PM.

  9. #9
    saboudian's Avatar
    saboudian is offline Senior Member
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    I would bump your protein up to 400g and then go from there.

  10. #10
    caturpilar's Avatar
    caturpilar is offline Associate Member
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    Oh ya, I forgot about the carbs. Jugg is right, def up the carbs, that is a bulkers building block!

  11. #11
    will86 is offline Banned
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    i want to avoid mixing fats and carbs.

  12. #12
    SwoleCat is offline AR Hall of Fame
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    Do not take a weight gainer before bed, that is assinine.

    Unless you want to store an assload of fat from carbs not utilized for energy/repair, which are usually in abundance in those "fat gainer" drinks.

    Carbs are protein sparing, yes, but they don't help you bulk w/muscle when eaten in excess, they'll make you fat plain and simple.

    ~SC~

  13. #13
    usualsuspect's Avatar
    usualsuspect is offline Anabolic Member
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    Half of your daily protein intake is coming from whey protein mix. I would take the extra step to eat more solid meals instead of shakes. Shakes are good for convenience but nothing replaces a breast of chicken or a slap of red meat.

  14. #14
    Farmer's Avatar
    Farmer is offline Member
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    Quote Originally Posted by usualsuspect
    Half of your daily protein intake is coming from whey protein mix. I would take the extra step to eat more solid meals instead of shakes. Shakes are good for convenience but nothing replaces a breast of chicken or a slap of red meat.
    Ditto, use the whey protein first in the morning and right after training. If you can't get the rest of your protein from solid food then opt for the whey.

    Peace

    Farmer

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