here is my bulking diet. I aim for 3400calories. 40%prot 40%carb and 20%fat. I train monday to friday and take weekends off. I try and eat more in the weekends. I currently stand at 173lbs 12% bodyfat.
Breakfast 8.00AM
Special K with milk
Fruit
Prolab Whey Protein Shake (2 Scoops) with milk
Flaxseed Oil (1 Tablet)
Glutamine (5grm)
Multivitamine (1capsule)
Cod Oil (1capsule)
Total Calories 645
Mid Morning 11.00AM
2 - Whole Meal Bread 2 Slice + 1tbsl peanut butter
Prolab Whey Protein Shake (1 Scoops)
Total Calories 622
Lunch 2.00PM
Rice Cup 100grm dry
Tuna Canned Water
Olive Oil (1 tbsp)
Total Calories 584
Mid Afternoon ( Pre Workout) 4.30PM
Prolab Whey Protein Shake (1 Scoops)
Fruit
Creatine (5grm)
Ultimate Nutrition Power Capsule (1capsule)
Total Calories 250
Post Workout 7.30PM
Carbo Gain (50grm)
Prolab Whey Protein Shake (2 Scoops)
Creatine (5grm)
Total Calories 432
Dinner 9.00PM
Chicken Breast 200gr
Olive Oil (1 tbsp)
Salad
Flaxseed Oil (1 Tablet)
Total Calories 551
Before Bed 11.30PM
Prolab Whey Protein Shake (2 Scoops)
30mins after
ZMA (3capsules)
Gaba (2grm)
Total Calories 244
This diet yields 3320 calories 40% prot & carbs and 20% fat. I drink approx 2.5lts water everyday. Any comments please?
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