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

primetym19

New member
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...
 
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.
 
that seems pretty good, id also reccomend some caisen before bed, just so you have some slow-digesting protein during the night :fing02:
 
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.
 
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 said:
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...
Click to expand...

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
 
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