Shawn Ray's Bulk Diet

[pumpseeker]

I got this from the "Shawn Ray Way" booklet he passed out at the MuscleCamp in Vegas last summer....here it is, word for word...

"Here's a typical list of items I shop for when trying to bulk up:

Steak and ground beef (15% fat)
Chicken breasts
Whole Eggs, butter
Cheese, yogurt
Black beans, kidney beans
Whole-grain wheat bread, whole-grain pasta
Rice
Bananas
Mixed nuts, natural peanut butter
Potatoes

Typical Bulking Up Daily Meal Plan:
6am: 10-egg omelet w/ 3 yolks
1/2 lb. ground beef w/ onions, cheese, bell peppers and mushrooms
Large bowl of oatmeal w/ 2 bananas
2 slices whole wheat toast
Water/Coffee

9am: 2 medium NY steaks w/ garlic and black pepper
Large yam or baked potato
Mixed Nuts
Water/iced tea w/ lemon

12pm: 3 chicken breasts
Steamed rice w/ black beans
Cashews and almonds

3pm: 1 lb. ground beef
Pasta w/ tomatoes, mushrooms, onions and peppers mixed in

6pm: 12 eggs w/ 1 yolk
Oatmeal w/ bananas and strawberries

9pm: 2 peanut butter and jelly sandwiches on whole wheat bread
Apple and banana

When I want to pack on even MORE calories, I get a protein shake that is heavy in calories and rich in protein and drink two a day. That's in addition to the 6 meals! I'll usually have the shakes spread apart-one before breakfast and the other just before bed."



He stays fairly lean in the off season by doing cardio 30 mins, 3 x a week and training intensely.

I have his cutting diet too if interested, although it might be a bulk diet for some people.

[Kato]

thats a lot of food!

[SwoleCat]

He got the nipple shot already!



~SC~

[Sr_bofia]

cab you put the cutting diet also?
thanks

[BrownBomber]

He got the nipple shot already!



~SC~

I was trying to figure out your post for a while, until it finally clicked. JJ's nip hahahahahahaha.

That the best avatar I ever saw I didnt know it was that extreme I thought she had one of those lil kim booby tassles on there or something.

I love the SuperBowl!!
BB

[pumpseeker]

cab you put the cutting diet also?
thanks

no problem, I'll post it tonight

[Jack87]

Good post...

[clubbinkid]

thats such a fun diet so much good food boy i wish my body could handle that on a bulkin diet i got to get to be qable too

[majorpecs]

I'd like to see the cutting diet if you get a chance.....that bulk diet rocks, I may have to modify it a little bit and see how I do on it.

[abmyers]

I read the shopping list and thought, "oh, thats about the same as mine", then I read "10 egg omelet" and knew I was nowhere close!

[Sr_bofia]

no problem, I'll post it tonight

Can you post it?

[fritz2435]

This is Ray's precontest diet according to Muscle and Fitness "Shawn's Guide To Getting Lean-Shawn's Daily Nutrition Log" March 2004 (pg 117)

meal 1 (7 AM)-8 oz filet steaks, med/large bowl green salad, 1 cup broccoli, 1 cup watermelon cubes, 1 tbsp reduced cal salad dressing. (556 cal/80g pro/24g carb/15 g fat)

meal 2 (11 AM)-12 scrambled egg whites, 1 cup cooked oatmeal, 1 slice whole wheat toast. (407 cal/57g pro/38g carb/3g fat)

meal 3 (2 PM)-2 chicken breasts, 1 cup white rice, 4 asparagus spears (637 cal/68g pro/70g carb/8g fat)

meal 4 (5 PM)-14 oz. NY strip steak, 1/2 cup brocoli, 1 apple (873 cal/113g pro/21g carb/37g fat)

meal 5 (8 PM)-2 chicken breasts, med/lrg bowl green salad, 1 cup white rice, 1 tbsp reduced cal dressing (633 cal/69g pro/61g carb/11g fat)

meal 6 (10:30 PM)-12 scrambled egg whites (192 cal/48g pro/0 fat/0 carb)

TOTAL: 3298 cal/435g pro/214g carb/74g fat

quite a bit of food, i think most of us would get real fat even using that as a bulking diet...

[fritz2435]

I have Jay Cutler's Bulking diet as well... 5365 cal, 508g protein, 751g carb, 35g fat