Bulking macros+sample diet for newbies - AnabolicMinds.com

Bulking macros+sample diet for newbies

  1. New Member
    dirtysanchez's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jun 2008
    Posts
    102
    Rep Power
    162

    Reputation

    Bulking macros+sample diet for newbies


    I notice alot of questions about bulking diets.This is should help. I have also included a sample mass diet. The first number is calories, 2nd is protein, 3rd is carbs, 4th is fat. I hope this is not too confusing.


    Food Calories Protein(g) Carbohydrates(g) Fat(g)
    Atlantic Salmon 56.6 7.7 nil 2.4
    Bacon back (grilled) 27.0 3.4 nil 1.2
    Beef (mince-lean) 53.0 8.0 nil 2.1
    Beef (silverside) 54.4 8.7 nil 1.8
    Beef (sirloin-grilled) 64.0 9.3 nil 2.8
    Beef (topside) 54.7 9.9 nil 1.5
    Catfish (fillet) 46.6 8.0 nil 1.2
    Chicken (breast) 49.7 9.6 nil 1.2
    Chicken (drumstick) 23.6 3.7 nil 0.9
    Chicken (thigh) 33.6 4.3 nil 4.3
    Cod 32.6 7.1 nil 0.3
    Crab (Alaskan) 30.1 5.9 nil 0.6
    Deli roast beef 15.5 2.5 0.6 0.3
    Halibut 43.5 8.4 nil 0.9
    Ham (sliced-lean) 40.7 6.2 0.3 1.5
    Lamb (leg) 63.7 8.2 nil 3.7
    Pork tenderloin 51.0 8.7 nil 1.5
    Scallops 27.3 5.2 0.9 0.3
    Shrimps 30.8 6.5 nil nil
    Tuna (bluefish-fresh) 57.2 9.3 nil 1.8
    Tuna (canned-white) 39.8 8.0 nil 0.9
    Turkey (breast) 42.9 9.3 nil nil
    Venison (tenderloin) 46.3 9.3 nil 0.6

    Dairy & Egg Products. (per ounce, 28g)

    Food Calories Protein(g) Carbohydrates(g) Fat(g)
    Egg (whole-1 large) 74 6.0 trace 5.0
    Egg (substitute-50ml) 53 8.0 trace 2.0
    Egg (white-1 large) 18.0 4.0 trace trace
    Low fat buttermilk (250ml) 98.0 8.0 12 2.0
    Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24
    Yogurt (plain fat-free) 15.8 1.6 2.1 trace
    Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2
    Swiss Cheese (reduced fat) 56.0 8.9 1.1 1.1
    Skimmed Milk(250ml) 86 8.0 12 trace
    Cottage Cheese (2%) 25.0 4.0 1.0 1

    Nuts Seeds and Oils. (per ounce, 28g)

    Food Calories Protein(g) Carbohydrates(g) Fat(g)
    Almonds 183 6.7 6.7 15.6
    Almond Butter (1 tbsp) 101 2.5 3.5 9.5
    Canola oil (1 tbsp) 124 0.0 0.0 14
    Flaxseeds (1 tbsp) 59 2.3 4.0 4.0
    Olive Oil (1 tbsp) 119 0.0 0.0 14
    Peanut butter 96 4.0 3.0 8.5
    Peanuts (dry roasted) 186 7.8 6.7 15.6
    Walnuts 207 4.5 4.5 21.2

    Grains, Breads, and Pasta. (per ounce, 28g)

    Food Calories Protein(g) Carbohydrates(g) Fat(g)
    Bagel, plain (1 small-3”) 190 7 37 1
    Barley, pearl (cooked) 33.7 7 7.7 0.1
    Bran Muffin (1 small) 178 5 32 5
    Brown Rice (cooked) 31.1 0.7 6.4 0.2
    Corn, tortilla (1) 58 2 12 1
    Couscous (cooked) 30.8 1 6.4 trace
    Crumpet (1) 134 4 26 1
    Flour, tortilla (8”dia) 146 4 25 3
    Macaroni (wholewheat) 39.3 1.4 8 0.2
    Oatmeal (cooked) 17.2 0.7 3.0 0.2
    Rye bread (1 slice) 83 3.0 16 1.0
    Sourdough Bread (1 slice) 88 3.0 17 1.0
    Spaghetti (wholewheat) (cooked) 39.3 1.4 8.0 0.2
    Wheatgerm (1tbsp) 26 2.0 4.0 0.5
    White rice (cooked) 31 0.6 6.8 trace
    Wholegrain Cereal 84 2.0 21.4 0.9
    Wholegrain Crackers (5) 90 2.0 14 3.0
    Wholemeal Bread (1 slice) 73 3.0 13 1
    Wholemeal Pitta (1) 170 6.0 35 2.0
    Wholemeal Pretzels 115 3.3 21.4 0.9
    Wild Rice (cooked) 28.1 1.1 5.9 0.1

    Fruits (per ounce, 28g)

    Food Calories Protein(g) Carbohydrates(g) Fat(g)
    Apple 1 (med) 72 trace 19 trace
    Apricots (3) 50 2.0 12 trace
    Avocado (1/4) 80 1.0 4.0 7.0
    Banana (1 med) 105 1.0 30 trace
    Blueberries 50.6 0.1 3.9 trace
    Cantaloupe 9.4 0.1 2.2 trace
    Cherries (tart) 14 0.3 3.4 trace
    Grapefruit (1/2 Medium) 41 1.0 10 trace
    Grape Juice (100 ml) 45.2 trace 19 trace
    Grapes (seedless) 20 0.1 5.4 trace
    Melon (cubed) Honeydew 10 0.1 5.4 trace
    Mango (cubes) 18 0.1 4.7 trace
    Nectarine (1 medium) 60 1.0 14 trace
    Orange (1 navel) 69 1.0 18 trace
    Orange Juice (100ml) 44.8 0.8 26 trace
    Papaya (cubes) 10.9 0.1 2.8 trace
    Peach (1 med) 38 1.0 9.0 trace
    Pear (1 med) 96 1.0 26 trace
    Pineapple (cubes) 13.3 1.0 20 trace
    Plum (1) 30 Trace 8.0 trace
    Raisins (loose) 86.3 0.7 23 trace
    Raspberries 14.3 0.4 3.3 0.1
    Strawberries 9.1 0.1 2.2 trace
    Watermelon (cubes) 8.5 0.1 2.2 trace

    Legumes (per ounce, 28g)

    Food Calories Protein(g) Carbohydrates(g) Fat(g)
    Lima Beans (baby) 33.8 2.0 6.1 trace
    Black Beans 36.8 2.3 6.5 trace
    Chickpeas 46.9 2.4 8.0 0.7
    Kidney beans 34 2.4 8.0 trace
    Lentils (cooked) 32 2.5 5.6 trace
    Tofu (raw) 45 4.9 1.1 2.5
    Soya beans (cooked) 79 6.8 6.2 3.1
    Split Peas (cooked) 32.4 2.2 5.8 trace

    Vegetables (per ounce. 28g)

    Food Calories Protein(g) Carbohydrates(g) Fat(g)
    Artichokes (1 medium) 60 4.0 13 trace
    Asparagus (4 large spears) 16 2.0 3.0 trace
    Aubergine (cubed) 7.0 trace 1.4 trace
    Beats (sliced cooked) 2.35 0.8 2.8 trace
    Broccoli (florets raw) 7.7 0.6 1.2 trace
    Brussels sprouts 10 1.2 2.0 trace
    Butternut squash 11.5 0.3 3.0 trace
    Cabbage (shredded) 6.8 0.4 1.6 trace
    Carrot (1 large) 30 1.0 7 trace
    Cauliflower 7.0 0.5 2.0 trace
    Chinese cabbage (cooked) 3.3 0.5 .05 trace
    Collard greens (chopped) 1.6 0.1 0.3 trace
    Corn, kernels 22 1.0. 5.0 0.3
    Courgette (chopped) 5.0 0.4 0.9 trace
    Cucumber (sliced) 4.3 0.2 1.0 trace
    Garlic (1 clove) 5.0 trace 1.0 trace
    Green beans 3.7 0.5 2.0 trace
    Green peas (raw) 24 1.6 4.3 trace
    Kale (chopped) 6.5 0.6 1.5 0.2
    Mushrooms (sliced) 6.0 0.8 0.8 trace
    Onion (chopped) 11.5 0.3 2.8 trace
    Pepper (green) Chopped 5.6 0.2 1.3 trace
    Potato (1 med) Baked 161 4.0 37 trace
    Potato (boiled) 24 0.0 6.0 0.0
    Potato (mashed with milk) 23 1.0 5.0 0.0
    Pumpkin (fresh) 5.6 0.2 1.2 trace
    Romaine lettuce (shredded) 6.2 0.6 1.2 trace
    Spinach 7.0 1.0 1.0 trace
    Sweet potato 1 med, baked) 103 2.0 24 trace
    Tomato (1 lge) 33 2.0 7.0 trace
    Tomato juice (100ml) 16 0.8 4.0 trace




    Meal#1 3 buckwheat pancakes (4in diameter)
    2 large eggs
    6 egg whites
    1/2 cup of applesauce (unsweetened) 617 calories
    45g protein
    71g carbs
    15g fat

    Meal#2 6oz skinless chicken breast
    8oz sweet potato
    1/2 cup mixed vegetables
    475 calories
    45g protein
    66g carbs
    4g fat

    WORKOUT

    Meal#3 6 tablespoons whey protein
    10oz skim milk
    1 orange juice
    3 low fat biscuits 835 calories
    43 protein
    131 carbs
    13 fat

    Meal#4 5oz lean steak
    2 cups of couscous
    1/2 cup of carrots
    3 teaspoons of steak sauce 576 calories
    46g protein
    68g carbs
    11g fat

    Meal#5 1 1/2 cups low fat cottage cheese
    1 cup brown rice
    1/2 cup pineapple 608 calories
    43g protein
    65g carbs
    16g fat

    Meal#6 1 large bagel
    4 slices of roast beef
    3 slices low fat cheese
    Sliced tomato
    Lettuce
    1 teaspoon low fat mayo 567 calories
    45g protein
    67g carbs
    9g fat

    Totals: Calories: 3678
    Protein: 268g
    Carbs: 468g
    Fat: 68g

  2. New Member
    sonny4753's Avatar
    Stats
    6'0"  202 lbs.
    Join Date
    Mar 2008
    Posts
    165
    Rep Power
    3090

    Reputation

    Nice


    Wow man nice work, that is a lot to put in, great effort.
  3. New Member
    Mako3's Avatar
    Stats
    6'3"  190 lbs.
    Join Date
    Sep 2010
    Posts
    109
    Rep Power
    107

    Reputation

    this really should be made a sticky!!! Very useful thread, great for newbies.
    Great work dirtysanchez
    •   
       

Similar Forum Threads

  1. Recomp diet and macros?
    By ballinfrogs in forum Nutrition / Health
    Replies: 6
    Last Post: 03-24-2010, 02:46 PM
  2. bulking macros
    By Chub in forum Bulking
    Replies: 11
    Last Post: 09-01-2008, 02:57 AM
  3. newbies mass diet - any additions/suggestions?
    By RaMatkal in forum Bulking
    Replies: 2
    Last Post: 12-14-2007, 01:48 PM
  4. Replies: 5
    Last Post: 12-04-2006, 04:54 PM
  5. A sample day of my bulking diet
    By Jcc in forum Weight Loss
    Replies: 4
    Last Post: 12-11-2003, 04:00 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in