I'm 28yrs, 5.11, 210lbs, 12%bf
Going to start to bulking cycle soon and looking to nail down my diet. I've always gone with more of a 'dirty' diet in an effort to pack on as much weight as possible. This time around I'd like to try a 'clean' diet and focus on gaining quality pounds.
Here's what I was planning:
Meal 1 (5:30AM) – 111 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
WORKOUT (6:15AM-7:30AM)
Meal 2 (7:50AM) – 971 CALS
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
Weight Gainer Shake – 390/cals, 6g/fat, 63g/carbs, 19g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80b/carbs, 12g/protein
10g glutamine + 1 tbs flax seed
Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein
Meal 4 (2:00PM) – 849 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein
Meal 5 (4:30PM) – 177 CALS
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
Meal 6 (6:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein
Meal 7 (8:30PM)- 60 CALS
2 cups green vegetables (usually broccoli) – 60/cals, 0g/fat, 10g/carbs, 4g/protein
Meal 8 (9:30) – 222 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
10g glutamine
***supplement with multi vitamins, digestive enzmes and fish oils
I calculated my BMR @ 2062 + Harris Benedict = 3196 Cals a day to maintain. The diet I posted above will give me 3899/cals (73.1g/fat, 469.5g/carbs, 317.8g/protein).
What do you all think? Do I have everything in check here to put on a lot of quality pounds?
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