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to atherjen & jodi (and who ever wants to help)

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Posted by: nR_Kris

hi im uploading my bulking diet file, in there u can find my specific meals, specific ratios, specific nutrients,supp's all u need to know just give it a check and tell me what u think (goal 3000 cals a day, im 152lbs 5'8")


Posted by: calalily1972

Looks really good but where is your PWO shake? Are you spiking or not?


Posted by: nR_Kris

dunno what could i get?


Posted by: atherjen

your waiting 6 HOURS between meals 1 and 2?

is that whole wheat pasta?

Id add some better complex carbs in at breakfast rather than just the banana.
maybe ditch the potato in your last meal and move it(or add the oats) into meal 1. I try to seperate fats/carbs in meals. as I see the TBS of olive oil in your last meal.

add in more fiberous veggies. (your fiber intake is low)

I dont like the mass gainer shake. I suppose it would be ok for post workout with all its sugar content. move it to post workout instead.


Posted by: nR_Kris

well i can add protein with water at 9:00
and ill try to change the potato too or add complex carbs
and for teh fiber i can take one glass of fiber with water 2 times a day ....why dont u like the mass gainer?


Posted by: calalily1972

I didn't even notice that - 6 hours Good eye Jen.


Posted by: calalily1972

You could move the banana to PWO too if you would like to keep the banana.


Posted by: Prince

ditto to what they said.

also try and increase to 6-7 meals and even out the protein a bit:

m1 = 28g
m2 = 14g
m3 = 72g

try and get 35-40g each meal instead.


Posted by: atherjen

protein with water and EFA's! that will work.

mass gainer is full of sugars. you could easily make your own homemade version(much cheaper as well).
but nevertheless stick it as your post workout shake and its fine.

ugh, Im not keen on the fiber drinks... veggies are FAR superior-ie vitamins, phytonutrients, anitoxidants, etc.


Posted by: aztecwolf

do you have a slower metabolism, because for bulking 3k might be a little low for total cals


Posted by: nR_Kris

damn how do i quote i dont know =(
yeah jodi i will i like babanas =)
prince u missed the chiken breas for my meal 2 so its 50 gm and im adding 1 more meal (so its 6 meals per day) protein powder with water and EFA's like jen said
and jen ill change my diet too, some days ill eat more fiber,oats etc
and aztecwolf i have a fast metabolism but i will adding cals deppending in how im gaining weight

can some one teach me how to quote? plzzzzzz...


Posted by: Downtown Guy

Quote:
Originally posted by nR_Kris
damn how do i quote i dont know =(

can some one teach me how to quote? plzzzzzz...

Kris, look at the lower right corner of the post you wish to quote. You'll see an icon with the word "Quote". Click on it. You can then edit it if you like before keying in your reponse.


Posted by: Fit Freak

Quote:
"type whatever you're quoting here"



Posted by: Fit Freak

oops...guess it used my commands...lol


Posted by: nR_Kris

Quote:
Originally posted by Downtown Guy
Kris, look at the lower right corner of the post you wish to quote. You'll see an icon with the word "Quote". Click on it. You can then edit it if you like before keying in your reponse.
testing


Posted by: nR_Kris

wohooo i got it thnx all


Posted by: aztecwolf

Quote:
Originally posted by nR_Kris
damn how do i quote i dont know =(
yeah jodi i will i like babanas =)
prince u missed the chiken breas for my meal 2 so its 50 gm and im adding 1 more meal (so its 6 meals per day) protein powder with water and EFA's like jen said
and jen ill change my diet too, some days ill eat more fiber,oats etc
and aztecwolf i have a fast metabolism but i will adding cals deppending in how im gaining weight

can some one teach me how to quote? plzzzzzz...
i have a good metabolism and i'm at 160 lbs and i eat around 3000 cals a day to maintain, but starting at 3k is good and see how far it takes you


Posted by: nR_Kris

yeah if in 2 weeks i dont see any gains ill get more clas


Posted by: nR_Kris

i mean cals =P


Posted by: patbuck

Quote:
Originally posted by atherjen

I try to seperate fats/carbs in meals. as I see the TBS of olive oil in your last meal.
I was wondering if you should seperate Fats/carbs in meals when on cutting?
Is that something we should do all the time?


Posted by: nR_Kris

Quote:
Originally posted by patbuck
I was wondering if you should seperate Fats/carbs in meals when on cutting?
Is that something we should do all the time?
im waiting for some one to answer that question


as u can see im eating about 107 gms of sugar is that too much?


Posted by: calalily1972

Yes it is better to seperate Fat and carbs. IOW - each meal should be something like this: 1. Protein, Veggies & Fat or 2. Protein, Carbs, Veggies. The thoery that the two combined can lead to potential fat storage..

nR_Kris - yes 107G sugar is way too much. You want sugar to remain PWO only where possible.


Posted by: nR_Kris

well the bannana has alot of sugar so does the weight gainer but i need the weight gainer and ill try to get skimmilk insted of semyskim milk to lower the sugar even changee the banana

do u know the nutrition facts of the skimmilk?


Posted by: calalily1972

Each cup of skim milk contains 12G of sugar. I wouldn't worry about the banana so long as its PWO.


Posted by: nR_Kris

ok then and what about protein (skimmilk)?


Posted by: calalily1972

You are bulking so protein and milk, IMO, is fine.


Posted by: nR_Kris

ok, do u knwo when its the best time to take the amino acids?


Posted by: calalily1972

Pre, during and post workout.







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