4200cals is what i bulked at and 85-90%was whole food.
Scoop whey/1/4c yogurt,1tsb honey, one bananna for wake-up
breakfast
1/2c dry oats/1c whole milk/1tsb brown sugar,6 egg whites
apple,2 slices toast,scoop or 2 yougurt
Snack
1 1/2c 2% cottage cheese,2tsb almond slivers,1/2c peachs
bagel(whole-gain)1tsb p/b
Lunch
salad 2c spinach,olive-oil,vin,1tsb pistachio nuts,1/2pear,
4oz turkey 2 slices bread,low-fat mayo
pre-w/o
1scoop whey,1 1/2c 1%milk,piece of fruit(i ate an apple)
post
2scoops whey,1 1/2 1%milk,2tsb honey,2scoops yougurt,1/2c oj
dinner
7oz sirlion,lg sweet potatoe,2c broccoli
bedtime
2scoops casein,1/2c milk 1%,walnuts or brazilian nuts
4200cals all day long!!