well this bulk me up?? and plz tell me if i need more of anything...

[primetym19]

i way 165 and need to start eating rite...


Meal 1
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal


Meal 2
Lean Ground Beef, ? cup swiss cheese, green veggies


Meal 3
Chicken Breast, 1 and a half cup Brown Rice

Meal 4
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

Workout

Meal 5-PWO
2 Scoops whey Protein / 80g of Dextrose


Meal 6
Boneless Skinless Chicken Breast, ? cup Brown Rice (Measured Uncooked)

Meal 7
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter


Meal 8
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil


will this bulk me up?? and the cal. intake iz around 3500...

 

[searl12]

if your training hard it sure will. Id switch your whey to cyto gainer, calorie dense, quality protein. Has a little creatine and glutamine as well. 2 cans of tuna isnt necessary either, 1 will do or have the other one later.

 

[thedawg3545]

that seems pretty good, id also reccomend some caisen before bed, just so you have some slow-digesting protein during the night :fing02:

 

[primetym19]

alrite will do and thanks 4 the feedback...
anoher ?
can u give me some examples of dextrose??

 

[searl12]

you can buy dextrose cheap at any health store, grape juice, you wanna mix creatine? creapure and grape juice works just as well as any of the high priced stuff.

 

[primetym19]

ok thanks alot...

 

[primetym19]

ok well i need some help figuring out wat i can sub in 4 lean ground beef, chucken breast, and brown rice??

 

[searl12]

why cant you have those? cottage cheese is excellent, hmmm, ham , salami, turkey, cheddar cheese, almonds, peanuts, peanut butter, good protein in those, but id say ground beef is the best but if you cant eat it you cant eat it.

 

[primetym19]

naw juss wonerin cause i wanna switch it up every week or 2 so i dont get tired of it as fast...

 

[FFChris]

i way 165 and need to start eating rite...


Meal 1
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal ( remove the whey protein, you already have the egg whites, and the cup of oatmeal, good complex carb)

Meal 2
Lean Ground Beef, ? cup swiss cheese, green veggies, (you need a complex carb in here.. Vegies are fibrous that's good)

Meal 3
Chicken Breast, 1 and a half cup Brown Rice. ( also need good fat source like a couple of almonds to)
Meal 4
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies ( take out 1 can of tuna.. )
Workout

Meal 5-PWO
2 Scoops whey Protein / 80g of Dextrose ( good ) or simple carb of 4 slices of white bread will do the trick to)

Meal 6
Boneless Skinless Chicken Breast, ? cup Brown Rice (Measured Uncooked)

Meal 7
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter


Meal 8
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil


will this bulk me up?? and the cal. intake iz around 3500...

Here is a list of food sources to add to your list of grocery list. Hope it helps
Protein:
• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:
• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!

Fat: • Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake.


Chris

 

[primetym19]

chris..
when it comes to the fats ...the oils wat dosages should i take and when??