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For bulking, eat Chicken, tuna, fish, lean beef, rice, pasta, peanuts, peanut butter, cottage cheese, milk, etc.
Meal 1
400 calories, 35 grams of carbs, 17 grams of fat and 30 grams of protein
1 cup of oatmeal with ????â???š???????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