Bulking macros+sample diet for newbies

dirtysanchez

dirtysanchez

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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
 
sonny4753

sonny4753

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Nice

Wow man nice work, that is a lot to put in, great effort.
 

Mako3

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

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