My bulk meal plan your thoughts

[razorback74]

My bulk meal plan your thoughts



Training Day Menu

Meal 1: 8 a.m.
10 egg whites
11/4 cups oatmeal (dry measure) or 11/2 raisin bagels
8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat

Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
Whey protein shake (2 scoops)
6-8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat

Meal 4 (postworkout): 3 p.m.
8 oz. turkey breast
2-3 cups cooked pasta or white rice*
1 whole-grain roll^
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat

Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
1 piece fruit^
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat

Meal 6: 9 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat


Non-Training Day Menu

Meal 1: 8 a.m.
10 egg whites
2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Meal 4: 3 p.m.
8 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

Meal 6: 9 p.m.
8 oz. chicken breast
Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

DAILY TOTALS: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat

I'm trying to bulk up I weight 160lbs want to hit 180 of solid muscle mass. How long do you think it would take to hit that number.

I'm also going to add Tuna in there as well and before bed in going to take some Casein.

Is this a good bulk plan or is this a diet plan for most?

Thanks for your time.

[razorback74]

Forgot to add i want to hit 3000-3500 cals a day.

[frank784]

Have you calculated your TDEE by chance? At 160lbs I'm thinking 3500 is going to be a bit high (Looks like your training days are about 3500). There are a lot of things that can be changed and some of the more experience guys will chime in I'm sure, but for the basics I would up your carbs, up your fats, and lower your protein. Looks like your food choices are decent, but we need to focus on the amounts.

If you are 160lbs at 15%bf....that's 137lbs of LBM....even at 2g per you are at roughly 275...and at 160 I would think you would be closer to 1.5g per pound over 2g.

I would also try to get your pre workout meal in 90 mins prior to training. I would remove the whey shake/rice cakes and eat a good meal...something like 8oz grilled chicken, 1 cup brown rice, 1 cup green veggies. I would then have my post workout meal be whey and a complex carb....oatmeal is a great choice in my opinion. That should follow immediately if possible....my next meal I would have would be 1 hour later and it again would be a lean protein and a complex carb. Your loading in over 1000 cals and that's going to be hard to stomach and too much for one sitting to digest.

Best of luck.

[razorback74]

Have you calculated your TDEE by chance? At 160lbs I'm thinking 3500 is going to be a bit high (Looks like your training days are about 3500). There are a lot of things that can be changed and some of the more experience guys will chime in I'm sure, but for the basics I would up your carbs, up your fats, and lower your protein. Looks like your food choices are decent, but we need to focus on the amounts.

If you are 160lbs at 15%bf....that's 137lbs of LBM....even at 2g per you are at roughly 275...and at 160 I would think you would be closer to 1.5g per pound over 2g.

I would also try to get your pre workout meal in 90 mins prior to training. I would remove the whey shake/rice cakes and eat a good meal...something like 8oz grilled chicken, 1 cup brown rice, 1 cup green veggies. I would then have my post workout meal be whey and a complex carb....oatmeal is a great choice in my opinion. That should follow immediately if possible....my next meal I would have would be 1 hour later and it again would be a lean protein and a complex carb. Your loading in over 1000 cals and that's going to be hard to stomach and too much for one sitting to digest.

Best of luck.

Thanks for you input. I did however found a food list for a bulk up plan.

Proteins:
fish as in salmon, cod, or tuna
red meats as in lean ground beef and lean steaks
turkey and chicken
dairy products like milk, cottage cheese and low-fat yogurts
legumes
ham
eggs
pork
tofu
lamb
protein supplements in the form of whey protein and soy protein supplements.

Carbohydrates:

oatmeal
fruits
whole grain cereal and bread
pasta
brown rice
vegetables like corn, broccoli and green beans
Snacking on pretzels
legumes like lima beans, kidney beans, soybeans and chick peas.

Fats:

olive oil
almonds
peanuts and peanut butter
sunflower and safflower oils
avocados and walnuts

These are all commonly known healthy fats.

Snacking:

beef jerky
nuts
apples
protein bars
baked (not fried) potato chips
pretzels

[goldenchyld]

Looks pretty good