Pages: 1

bulking diet... second go.

(CLICK HERE here to view the original thread with full colors/images)





Posted by: sammyboy

hey,
i posted my bulking diet a few weeks ago, and recieved some great feed back. i changed a bunch of things, and am re-posting it. anymore feedback would be awesome. thanks.
currently 145lbs 5'9 8%bf

meal one
2/3 cup (dry) oatbran
scoop of whey
tbsp sunflower seeds
tbsp pumpkin seeds

meal 2
2/3 cup (dry) oatmeal
1/2 scoop of whey
1/2 bannana
tbsp PB

meal 3 (pwo)
scoop of whey
2 cups skim milk
1/2 cup yoghurt
bannana

meal 4
salmon fillet
huge salad
2 cups ww pasta

meal 5
cup ff cottage cheese
1/2 cup yoghurt
1/2 scoop whey
tbsp PB


Posted by: Emma-Leigh

Looks a lot better than your last one... but why so much whey? This does not have nearly the same benefits as real food - I would limit it to around workouts only and add real food.

Also, there is still not enough food for your goals. Try to add another meal in if you can.

You need more omega-3 fats too...

Quote:
Originally Posted by sammyboy
meal one
2/3 cup (dry) oatbran
scoop of whey
tbsp sunflower seeds
tbsp pumpkin seeds
Looks ok. But I would add in more quality carbs. Oatbran is great, but it has a lot of fibre in it, so you are only really getting ~35g of carbs from that serving. Maybe add another ~0.5 cups of rolled oats or 0.3 cups of scotch oats (26g carbs).

Might also want to change those seeds to ground linseed meal as well - better source of omega-3 fats. And swap the whey to a real food protein source - egg or cottage cheese would be better.

Quote:
meal 2
2/3 cup (dry) oatmeal
1/2 scoop of whey
1/2 bannana
tbsp PB
Looks fine, as long as this meal is ~30 min to 45 min before you are working out The whey and banana are more rapid delivery energy sources). If it is closer to the hr then consider replacing the whey with real food (chicken, tuna, eggs) and swapping the banana for more oats or for a slower digesting fruit (berries, such as blueberries due to their high anti-oxidant/free-radical scavanging ability, would be a good example).

Also take out the PB - pre-workout you do not want anything that will delay gastric emptying as this will slow the digestion. That is, unless you are going to be training over a really really long time... then slowing digestion would be beneficial as it will prolong nutrient delivery.

Oh, and banana is one n. Meehh... who am to comment, I can't spell to save my life!

Quote:
meal 3 (pwo)
scoop of whey
2 cups skim milk
1/2 cup yoghurt
bannana
Looks fine.... Some might argue that 2 cups milk + yoghurt might be a little much, but if you are happy with it then leave it. Milk is great when trying to add lean mass, especially after a workout. If you are concerned then take out some milk and add in some whey and a little more carbs.

Quote:
meal 4
salmon fillet
huge salad
2 cups ww pasta
Personally, I stay away from pasta (prefer whole foods - more nutrients) but if you are happy with it then that is fine.

Might be better off moving the salmon to another meal (maybe create a meal after this one and before your next meal if you have time?) because the fats in salmon are usually better in a meal that is not your post-workout meal. Tuna or chicken would be a better option.

But I would try to add another meal, depending on when you train either before hand or just here. If you add it here then the samlon would be great with some vegetables.

If you make it before your workout then a predominantly carb/protein meal with some vegetables and a small amount of fat (as long as it is not immediately pre-workout) would be good.

Quote:
meal 5
cup ff cottage cheese
1/2 cup yoghurt
1/2 scoop whey
tbsp PB
Take out the whey and add in more CC if you want more protein.
Yoghurt is ok.... but not really the best option this late at night. Both yoghurt and way have high insulin indexs - which means they will promote a faster uptake of nutrients (especially when combined). At night you want something that will slow nutrient uptake to prolonge the effects of your meal during the evening. So leave it at cottage cheese and healthy fats.


Posted by: sammyboy

thanks... i'll change that up starting tommorow.
the whey is just easy... and delicious, plus i get it for super cheap.







bodybuilding diet | bodybuilding workouts | bodybuilding supplements | muscle building | burn body fat | build muscle




vBulletin Copyright ©2000 - 2009, Jelsoft Enterprises Limited.


Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36