I pulled this example diet off one of the stickys on bulking by LeanMeOut!
And believe me Im not trying to make anyone mad by questioning this diet.
Im hearing alot about not using many protien shakes except for PWO because its absorbed by the body so fast. In this example diet there is a scoop of whey in meal 1, 2 scoops in PWO, and 3 Scoops before bed? Is this over kill and should you I just substitute it with lean meat? Also the caloric intake wont be identical since im 5'9" 185. Also on the theory of 3500 calories above your BMR+Harris Benadic Formula, that is for one extra pound a week most people on AAS can put on 20lbs in 10 weeks so thats 2lbs a week, should you then up your calories by 7000 a week so 1000 a day instead of 500 or is it still possible to make bigger gains because of the increased NO effect and the better delivery of protien? I am working on a good diet for myself and will post as soon as I get it established "Thanks for such a great site and all the people with the experience that help make this available for free." Even if you dont use AAS this is one of the best sites on the net for BBing.
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat
Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat
Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat
Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories
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