Whole food for bulking??? [Forum Archive]

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Whole food for bulking???

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Posted by: buffed

What kind of whole food are you guys eating for bulking?
Thx..

Posted by: odin52

I tend to eat more red meat and potatoes. Toss in a few bananas and that is the only real change in my diet, besides just increasing the portions of what I already eat. OH yeah EFA's, although I don't know if those are considered whole foods.

Posted by: P-funk

sweetpotatos
brow rice
black beans
turkey
chicken
tune
red meat
shredded wheat
skim milk
apples
nuts
EFAs
eggs
cheese
oatmeal
MRPs
whey protein
some dried fruit for sugar
whole wheat bread

Posted by: Jodi

Here is a shopping list I provided in the sticky above called Guide to Dieting.

Shopping List

Posted by: Premo55

My protein protocol is exactly the same every day:
- 11 egg whites, one whole egg in the morning
- 5 ounce Eye of round steak, once a week each: top sirloin, sockeye salmon, shark steak for meal 2 before workout
- 20g whey, 20g egg white albumen protein post workout
- 5 ounce chicken, turkey or duck breast one hour after PWO meal...occassionally white fish or shellfish/shrimp
- one can tuna, 1/4 cup 4% cottage cheese for meal 5
- either 4 ounce red meat or 1/2 cup cottage cheese mixed with 15g egg white albumen powder and psyllium husk
- Once a week I have tofu or other soy-based products like seitan, tempeh or TVP to get some soy protein in. I also use soy milk in my coffee.

Carb sources-
Organic yellow corn grits (coarse ground) (my absolute favourite....I know it's high GI and all, but I was raised eating this stuff, I refuse to give it up....TP still hasn't answered me as far as if I'm allowed to have this during carb cycling...

)
Large flake slow-cooking oats
Oat bran
Steel-cut oats
Scottish oats (they're a little different from steel-cut, chewier)
Quinoa
Bulgur
Amaranth
Red lentils
Black eyed peas
Green lentils (all underrated sources of protein I feel)
Cracked wheat
Hard red wheat farina (cream of wheat...occassional PWO meal)
Brown rice
Wild rice
Yams
Squash
Teff
Millet (PWO only)
Orzo
Cous Cous (PWO)
Spelt
Kamut

I tend to stay away from bread and only really eat yams and sweet potatoes occassionally because I feel they are highly unsatisfying compared to a grain that has a better starch to fiber ratio. I love Fiber One, too, but I also feel that it's pretty unsatisfying, so instead it has taken the place of my post-meal dessert, a handful of Fiber One and one M&M after I get my water in post meals,

Be adventurous with grains....it's fun...I always eat my post workout meal as opposed to drinking it, it's much more enjoyable IMO, mixing protein and Splenda into a cooked hot grain.....

As far as veggies go, I really only eat cucumbers, green peppers, spinach, romaine, kale, cauliflower and broccoli as my fibrous veggie sources. More often than not it tends to be raw spinach with an Udo's/Coconut oil/apple cider vinegar/one pack Splenda oil dressing....

Oh, for fat sources:
- 4% cottage cheese
- Udo's ultimate oil blend
- Omega Essential Balance oil blend
- Fish liver oil once a day
- Natural peanut butter
- Whole olives
- Garlic
- Walnut oil occassionally for dressing
- Light Helleman's Mayo (one or two tablespoons a day mixed with Udo's or Omega)
- Occassional garlic/chilli flax oil
- Ground flax seeds, used when making pancakes or to add to cottage cheese at night, I actually kinda enjoy the taste when it's cold/refrigerated
- Heavy whipping cream, used occassionally for coffee in protein/fat meals.
- Whole almonds, no salt
- Whole cashews, no salt
- Occassionally soy nuts

- 8 to 9 liters of water a day.
- 2 cups coffee for meals 1 and 2.
- 12-14 packs of Splenda or stevia a day (I know this isn't the best thing to do)

My diet is pretty simple, I think, nothing overly complicated. Protein shakes only make up for one meal of the day, and I feel there is absolutely no decent substitute for whey post WO, closest you can get really is egg whites.

Peace.

Posted by: Premo55

Also, I tend to stay way from skim milk and excessive fruit, but that's just me. When I bulk I tend to bulk VERY slowly, so that gains tend to be LBM with very very minimal fat gain.

Peace.

Posted by: buffed

thx a lot guys... and 1 more question, when people says like 40/30/30 ratio of carb and etc, what do they mean?

Posted by: P-funk

no, it is not the total grams they are talking about, but rather the percentage of total daily calories...IE 40% cals from protein, 30% form carbs, 30% from fat.

Posted by: KataMaStEr

Quote:

Originally posted by P-funk
no, it is not the total grams they are talking about, but rather the percentage of total daily calories...IE 40% cals from protein, 30% form carbs, 30% from fat.

Damn all this time I tough it was the g, thanks for the correction man

Posted by: buffed

ive just read jodi's article on that at guide to bulking.. very clear!!

Posted by: P-funk

Posted by: Mudge

Remember that is percentage of calories, not grams!

Fat adds up fast at 9 calories per gram, carbs/protein are 4 (supposedly protein is closer to 5, but it takes 1 to break it down for use).

Posted by: buffed

Yes SIR!!!

Posted by: sara

Quote:

Originally posted by Premo55
Oh, for fat sources:
- Garlic

Garlic? fat source?

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Whole food for bulking???

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