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Originally Posted by patricio223
This is my bulking plan that i came up with. Please check it out and let me know what i need to change to meet my goals without putting too much fat on.
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Meal 1 1 cup shredded wheat cereal(1, 197, 47, 7)fat, cal, carb, protein 1 cup skim milk (3, 86, 12, 8)fat, cal, carb, protein 3 hardboiled eggs(15, 237, 3, 18)fat, cal, carb, protein 2 Fish Oil Caps(2, 26, 0, 0)fat, cal, carb, protein |
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Meal 2 Weight Gainer(10g sugar) 1 scoop/167g(2, 625, 126, 25)fat, cal, carb, protein 1.5 cup whole milk(12, 220, 16, 12)fat, cal, carb, protein 5g Creatine |
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Meal 3 Wendys baked Potato Bacon/Cheese(22, 580, 79, 18)fat, cal, carb, protein Wendys large Chili(9, 300, 31, 25)fat, cal, carb, protein |
I think it is funny that you feel this is a 'healthy' food option! 
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Meal 4 1 cup of cottage cheese(10, 232, 3, 28)fat, cal, carb, protein 1 cup of spinach(0, 60, 6, 6)fat, cal, carb, protein |
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Meal 5 Flax Seed Oil(14, 130, 0, 0)fat, cal, carb, protein apple sauce unsweetened 100g(0, 43, 11, 0)fat, cal, carb, protein 200g Chicken(6, 238, 0, 42)fat, cal, carb, protein |
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Meal 6 Weight Gainer(10g sugar) 1 scoop/167g(2, 625, 126, 25)fat, cal, carb, protein 1.5 cup whole milk(12, 220, 16, 12)fat, cal, carb, protein |
. reason i had whole milk was because the weight gainer tastes like crap, but i guess i will drop it and go with your whey combo. 
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Meal 5 .75 cup oats 1 med. banana 1 cup skim milk 1.5 scoops whey 1 tbs almond butter Totals ~ 660 cals (81g carbs, 54g protein, 13g fat) 5g creatine 4g glutamine *workout* Meal 6 1 cup cc 1 cup spinach 1 oz walnuts multi vitamen before sleep cals: 3620 carbs - 365 (including those from your spinach) protein - 295 fat - 90 |
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Originally Posted by patricio223
what if i swapped meals 5 and 6
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Originally Posted by patricio223
how about moving the rice in meal 3 to meal 6? Also, that is almost 2g of protein per pound of body weight. Do you really think i need that much? My stepdad who is a doctor of physical therapy was telling me that you can only digest 35 grams of protein per sitting so I would be getting little return from anything over that.
I did some research and here is what i found Data reviewed by Dr. Peter Lemon indicates that endurance athletes may need 1.2-1.4 g/kg of protein (0.54-0.63 g/lb) and strength athletes 1.6-1.8 g/kg (0.72-0.8 g/lb) per pound to maintain a positive nitrogen balance (meaning that protein is being stored in the body) (16). Although there is some limited research suggesting that even higher protein intakes may increase the rate of lean body mass gain (5,18), this has not been found in all studies. As will be discussed in part 2 of this article, excess protein tends to be oxidized (burned off). |
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Originally Posted by patricio223
Revised Version
Meal 1 1.25 cup oats 1 cup skim milk 1 egg, 6 whites 2 fish caps 1 tbs flax Totals ~ 680 cals (80g carbs, 50g protein, 18g fat) This will do Meal 2 .75 cup oats 1 med. banana 1 cup skim milk 1.5 scoops whey 1 tbs almond butter Totals ~ 660 cals (81g carbs, 54g protein, 13g fat) Thats alot of sugar in one meal between the bannana and milk. I hope your not an endo or you will just blow up with all this I your diet. Meal 3 1.25 cup cooked brown rice 6 oz tuna 1 cup spinach 1 apple 5 fish oil caps Totals ~ 640 cals (80g carbs, 51g protein, 7g fat) Meal 4 1 tbs flax oil 200g chicken 2 cups spinach 100g applesauce Totals ~ 530 (23g carbs, 54g protein, 20g fat) Whats the deal with the applesauce???? To much sugar in that crap...get rid of it. You have plenty of fruit in your diet between the 2 bananas and ther apple in meal 3. Meal 5 .75 cup oats 1 med. banana 1 cup skim milk 1.5 scoops whey 1 tbs almond butter Totals ~ 660 cals (81g carbs, 54g protein, 13g fat) 5g creatine 4g glutamine Why did you go from no carbs to 80 carbs from meal 4 to 5?? Many people have done shakes like these but I never enjoyed them...they are an easy way to put on fat. Stick to complex carbs and clean proteins. If you want a good shake do straight up oats and whey! All this milk and bananas will def add on some chub. *workout* Can this be moved?? Meal 6 1 cup cc 1 cup spinach 1 oz walnuts multi vitamen before sleep If you need to workout before this meal you need some carbs here. cals: 3620 carbs - 365 (including those from your spinach) protein - 295 fat - 90 |
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