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  1. #1
    Join Date
    Apr 2003
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    Online
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    diet is pretty clean -- maybe not competition clean but consistent over time.

    Roughly, breakfast is a protein shake plus oatmeal. Morning snack of fruit or protein shake. Lunch would be chicken breast, plus vegetables, no dressing. Post-workout protein shake. Another fruit snack. Dinner would be lean meat (chicken, fish, etc.) plus complex carbs plus veg. When bulking, I add another protein shake before dinner.

    Cardio is usually hockey around 4x per week for an hour. HR would be between 130-160 bpm. Calories burned around 700 per hour, so 2800 calories per week.

    I'm at 220lbs, 8% BF.

    So, what's a reasonable pace to gain and is 10% of body weight reasonable?

    Thanks

  2. #2
    Join Date
    Dec 2004
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    U.S.A.
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    7,560
    Quote Originally Posted by woodiechopper
    diet is pretty clean -- maybe not competition clean but consistent over time.

    Roughly, breakfast is a protein shake plus oatmeal. Morning snack of fruit or protein shake. Lunch would be chicken breast, plus vegetables, no dressing. Post-workout protein shake. Another fruit snack. Dinner would be lean meat (chicken, fish, etc.) plus complex carbs plus veg. When bulking, I add another protein shake before dinner.

    Cardio is usually hockey around 4x per week for an hour. HR would be between 130-160 bpm. Calories burned around 700 per hour, so 2800 calories per week.

    I'm at 220lbs, 8% BF.

    So, what's a reasonable pace to gain and is 10% of body weight reasonable?

    Thanks
    nice start....but some work needs to be done....read how to bulk sticky
    and mike xxl's how to bulk sticky...and then formulate a diet around these guidlines.....

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