Thread: newbie needs your help please
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07-09-2008, 03:51 AM #1Junior Member
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newbie needs your help please
hello there i need a bit of help wit my diet .i would like sum1 2 write me out a quick weekly diet 4 bulking.i was going to take gear but was advised not to touch it cus ive only been training a short while .i was told 2 eat alot of fish,steak,chiken,poatoes,oats,brown rice,malk,egg whites ,prottien shakes,flax oil,,but nobody has told me wen an in wat order an how much,,,could sum1 take 5mins an help me as im a newbie an havent a fukin clue,,i thought that if i ate all the shit of the day an it will put body fat on an wen i train the body fat would turn in2 muscle
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07-09-2008, 04:22 AM #2~ Vet~ I like Thai Girls
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From the Bulking Sticky
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat
Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat
Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat
Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories
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07-09-2008, 05:30 AM #3Junior Member
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cheers ,thats a lot of egg whites ,i dont think i could drink that many raw .3 is the most i can get down me at a time ,an would that not me the s hites..wat is dextrose an wats the swiss chees like ,had cottage cheese last few days but dont like it .mwal 7 can i eat salmon for it
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07-09-2008, 09:15 AM #4~ Vet~ I like Thai Girls
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07-09-2008, 10:04 AM #5Junior Member
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the guys at the gym told me i should drink raw egg whites ,u get more protien outa them. im takin a drink wit all this in it 2 times a day should i take more than twice ******™ whey protein 50g
Dextrose 42g
Creatine Monohydrate 10g
Glutamine 10g
HMB™ (Enzymatic Metabolite of Leucine) 3000mg
Potassium Bicarbonate 1000mg
Sodium Bicarbonate 1000mg
Beta-Ecdysterone (97%) 80mg
Bioperine 10mg
Chromium Polynicotinate 400µg
MCTs and EFAs 8g
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07-10-2008, 04:29 AM #6Junior Member
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wat about dayy 2 3 4 5 etc ,i couldnt b eating the same food everyday as id get pissed of
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07-10-2008, 01:07 PM #7New Member
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check out the diet section.. alot of help there
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