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bulk

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Posted by: t-boy

can someone tell me where i can gat a diet for bulking.. i'm 6 feet 165 lbs and approx 7 percent bodyfat.. thanx!


Posted by: skitzo

LOTS OF FOOD!..At least 1 gram of protein per body weight..LOTS IF FOOD!


Posted by: Ben

For bulking, eat Chicken, tuna, fish, lean beef, rice, pasta, peanuts, peanut butter, cottage cheese, milk, etc.


Posted by: nadirmg

Quote:
Originally Posted by Ben View Post
For bulking, eat Chicken, tuna, fish, lean beef, rice, pasta, peanuts, peanut butter, cottage cheese, milk, etc.
how could you leave out oatmeal, avocados, raw nuts, olive oils, eggs and heavy cream??!

in addition to AT LEAST 1g of protein per pound of lean body mass you also need to be getting at least .5g of fat per pound of lean body mass.


Posted by: t-boy

Meal 1
400 calories, 35 grams of carbs, 17 grams of fat and 30 grams of protein
1 cup of oatmeal with ½ of strawberries
5 egg whites (1 wholes)
tbsp of Flax Oil
Glass of milk/WHEY

Meal 2
1 can of tuna
1 banana

Meal 3
320 calories, 35 grams of carbs, 4 grams of fat and 55 grams of protein
2 chicken breasts
1 cup of brown rice
Cottage cheese
Greens


Meal 4 (Snack)
230 calories, 40 grams of carbs, 18 grams of fat and 20 grams of protein
Sandwich
2 pieces of 100% whole wheat bread
2 tbsp of Natural peanutbutter

Meal 5
690 calories, 62 grams of carbs, 19 grams of fat and 50 grams of protein
1 cup of whole wheat pasta
Extra lean ground beef
Olive oil tossed with the pasta

Meal 6
1 cup whey and casein
2 slices of turkey

Meal 7
350 calories, 5 grams of carbs, 4 grams of fat and 22 grams of protein
1 cup of Cottage cheese


Posted by: nadirmg

i'd bet you'd get more of a helpful response if you totaled all those numbers up at the bottom/top of your post. also, what are your goals? are you bulking or cutting?

i'll bet you're barely getting 3000 cals in that diet right there, if that much. how tall are you? i'm 5'5'', bulking, and eating at least that much even on a rest day. so unless you're shorter than i am, no, i think you're probably not getting enough calories if you're bulking.


Posted by: t-boy

okay thanks, my goal is bulking and i'm 6'' and 165 lbs... i want to put an extra 10-15 lbs


Posted by: fufu

Quote:
Originally Posted by t-boy View Post
Meal 1
400 calories, 35 grams of carbs, 17 grams of fat and 30 grams of protein
1 cup of oatmeal with ½ of strawberries
5 egg whites (1 wholes)
tbsp of Flax Oil
Glass of milk/WHEY

Meal 2
1 can of tuna
1 banana

Meal 3
320 calories, 35 grams of carbs, 4 grams of fat and 55 grams of protein
2 chicken breasts
1 cup of brown rice
Cottage cheese
Greens


Meal 4 (Snack)
230 calories, 40 grams of carbs, 18 grams of fat and 20 grams of protein
Sandwich
2 pieces of 100% whole wheat bread
2 tbsp of Natural peanutbutter

Meal 5
690 calories, 62 grams of carbs, 19 grams of fat and 50 grams of protein
1 cup of whole wheat pasta
Extra lean ground beef
Olive oil tossed with the pasta

Meal 6
1 cup whey and casein
2 slices of turkey

Meal 7
350 calories, 5 grams of carbs, 4 grams of fat and 22 grams of protein
1 cup of Cottage cheese

Mind tallying up the total caloric intake there?







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