Thread: help bulk me up

WHERES THE PROTEIN?? all u have for protein in the shakes, peanutbutterm and beef, u need 1-1.5 grams of protein per lb of bodyweight

"WHERES THE PROTEIN??"

Beans and rice?? maybe I should add some chicken.

I thought with the beans and rice I was getting enough protein?

What would you suggest?

would you mind posting or PMing your workout routine to me? I'm looking to build a full body workout plan.

What are the stats on hemp protein? How many g per serving?

You're going to want more protein heavy food in your diet. Egg whites (eggbeaters are cheap from sams/costco), tuna, chicken breast are the mainstay. Easy to cook, delicious and they have the protein without fat/carbs.

Hemp protein = 11.2 grams of protein per 30gram serving (I know that is low)

I might start taking a whey protein mix and scapping the hemp...

.................................................. .................................................. ....
I work out 3 days a week alternating my Day 1 and Day 2

I mix the rep and sets (6 reps, 4sets/8 reps, 3sets/10-12 reps, 3sets)
R.I. Between 45 seconds and 120 seconds

Day I

15 min dynamic warm up (eg. light clean and presses, hindu squats, etc.)

Back BB squats
Standing BB calf raises
BB Rows
BB bench press
Single RDL's
one arm movement (for eg. weighted dips)

Day 2

warm up

BB deadlift
Incline bench press or overhead press
Weighted chin ups
Single leg squats or step ups
BB or DB calf raises

Get 1-1.5 grams of protein per pound of body weight. The catch is only meat and whey protein count. No starches and grains 3 hours before bed only veggies,protein,and healthy fats. Get 6-12 grams of fish oil a day 1gram=1000mg take with food. Maybe adding a multi vitamin to breakfast also. Get your starchy carbs at breakfast this should be the biggest meal of day then post workout then pre workout. Taper your carbs and calories. 2-3 serving of fruit can help also 1 serving =15grams of carbs. Good to see you have some veggies try adding more, unless you can't stomach it then don't. Oatmeal, whole wheat durum pasta,and sweet potato/yams these are the best sources for strachy carbs. If you get tired on lentils black eyed peas and chick peas have about the same cals carbs and protein and taste good. Get 20-35% of cals from fat 35 might be over kill. Your doing good man.

The catch is only meat and whey protein count.

Err, no, if you eat it, it counts. Complete or incomplete, it still counts.

No starches and grains 3 hours before bed

Based on personal experience, but I'm not that carb sensistive, cutting or bulking... carbs at night/no carbs at night is just some myth that's trickled down through the ages.

This is why 'planning' is important. Probably moreso on a bulk. It's easy (once you're into it) to eat too much. Carbs are protein sparring!
If you have something to do at night don't feel like you have to go without carbs.

----------------------------------------------------------------------

That doesn't look like much in the way of food. How many cals have you figured that to be?

It's pretty unbalanced too. You should try to thing in terms of balanced meals....

Pro/carbs and fat in every meal.

================================================== ======
Protein: steak, steak, steak (actually don't go overboard on the red meat since it's higher in saturated fat....some is good for you though), eggs,eggs, eggs, chicken, turkey, fish, game meat, lentils, cottage cheese, jerky (though this is more of a treat/cheat), whey, protein blends (whey, egg, casein blends are becoming popular and may prove better than whey in time).


Your fats look low in your diet as well: nuts/nut butters, seeds, olive oil, avocado, fish oils (6-8g) etc....

Thanks, I will revise... All good points.

Originally Posted by Bakerboy

"WHERES THE PROTEIN??"

Beans and rice?? maybe I should add some chicken.

I thought with the beans and rice I was getting enough protein?

What would you suggest?

Beans and rice are not a "complete" source of protein.(I think that is the term). This will probably be helpful in finding good protein sources, scroll down and open the "shopping list" file.