Can someone help me create a good bulking diet?

Page 1 of 2 12 Last
  1. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Can someone help me create a good bulking diet?


    I need help making a good bulking diet, I don't know what to eat how
    Much to eat I'm at a loss. I'm 173 right now I want to be 185 by June. If anyone wants to help I would appreciate it!
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,736
    Rep Power
    1317329
    Level
    94
    Lv. Percent
    29.36%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Take whatever calories you're eating right now and add 10%.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  3. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Ok so I'm eating around 4000 so should I bump it up to 4500? Or am I just dumb haha
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
    •   
       

  4. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,736
    Rep Power
    1317329
    Level
    94
    Lv. Percent
    29.36%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Sounds good.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  5. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    post your diet
    BJJ = life
  6. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Well I'm trying to get 4500 calories a day 6 meals a day. But I don't have down a written diet

    Breakfast

    2 egg sandwiches (homemade)
    Peanut butter toast
    Milk

    Snack
    protein bar
    Peanuts
    Some sort of sandwich

    Lunch

    Tuna fish sandwich
    Protein shake

    Another snack

    Idk what to do for dinner

    But I just don't have my diet down perfect and I know diet is the biggest and most important thing.
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  7. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852764
    Level
    95
    Lv. Percent
    49.84%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by ThER6KinG View Post
    Well I'm trying to get 4500 calories a day 6 meals a day. But I don't have down a written diet

    Breakfast

    2 egg sandwiches (homemade)
    Peanut butter toast
    Milk

    Snack
    protein bar
    Peanuts
    Some sort of sandwich

    Lunch

    Tuna fish sandwich
    Protein shake

    Another snack

    Idk what to do for dinner

    But I just don't have my diet down perfect and I know diet is the biggest and most important thing.
    if thats 4000 calories then that snack sandwich must be made of pure lard.

    you don't have to have your diet perfect, but you have to have some sort of clue. The macros aren't super critical, get a base of say 175g of protein from solid foods (and count the protein in nuts and grains), get at least 100g of healthy fats, avoid sugar, high fructose corn syrup and white flour based products and the rest of the calories aren't really critical where it comes from. 3 meals, 6 meals, 8 meals, whatever. spread the protein as evenly as you can across the meals, but don't get crazy about it being precise.
  8. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    okay thank you easy, Ill start doing that then, and for the sandwich its usually and italian with lots of meat haha
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  9. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    dozen + eggs a day, at least 2 pounds of beef/steak, pound of fish. thats how you gain clean weight.
    BJJ = life
  10. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Does tuna in cans count or no are those bad. i have tuna steaks to
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  11. New Member
    rankbull's Avatar
    Stats
    6'0"  186 lbs.
    Join Date
    Feb 2009
    Posts
    317
    Rep Power
    243
    Level
    15
    Lv. Percent
    0.76%

    steaks>>>>>>>>>canned
    EatTrainSleepEatTrainSleepEatT rainSleepEatTrainSleepEatTrain SleepEatTrainSleepEatTrainSlee pEatTrainSleepEatTrainSleepEat TrainSleepEatTrainSleepEatTrai nSleepEatTrainSleep
  12. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ThER6KinG View Post
    Does tuna in cans count or no are those bad. i have tuna steaks to
    tuna in can is good but low calorie because its so lean. get tuna steak or salmon in the can. the salmon will give you a ton of calories.
    BJJ = life
  13. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    ok thanks man, and really random but sick tattoo haha Im going next week to get one on my side.
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  14. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ThER6KinG View Post
    ok thanks man, and really random but sick tattoo haha Im going next week to get one on my side.
    sweet bro. yeah side doesnt hurt at all but the armpit feels very weird when they do it.

    heres a better picture of mine

    AntonG42O gets JACKED on Sustain Alpha!!! (sponsored)
    BJJ = life
  15. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Thats sick how much was that? Thats like the exact Font i want haha
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  16. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ThER6KinG View Post
    Thats sick how much was that? Thats like the exact Font i want haha
    500. took like 4.5 hours. he drew it all by hand so its not a set font. but you could probably show your guy the pic.
    BJJ = life
  17. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    holy ****! haha i gotta put some more money aside, but yea now thats what I plan on doing, Like I couldnt find that style online anywhere. but mines alot smaller its a quote.
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  18. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852764
    Level
    95
    Lv. Percent
    49.84%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    I've been thinking about one too, but i'm not 100% sure on font, or exactly which piece of song lyric to use
  19. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    I def dont want a blocky type font doesnt look very good
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  20. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ThER6KinG View Post
    holy ****! haha i gotta put some more money aside, but yea now thats what I plan on doing, Like I couldnt find that style online anywhere. but mines alot smaller its a quote.
    whatever you do dont get a cheap tattoo. most cheap tats look cheap.
    BJJ = life
  21. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    yea I have two and I made sure they were like perfect haha
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  22. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852764
    Level
    95
    Lv. Percent
    49.84%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by AntonG42O View Post
    whatever you do dont get a cheap tattoo. most cheap tats look cheap.
    depends on the tattooist, and how "into" the idea of what the tattoo is he's doing. I paid $150 for this



    because the dude got so excited about the idea he really wanted to do it. its about 9" tall on my right upper arm. I was expecting more like $300. When I handed him the original picture he about freaked as he was a big stargate fan, was active on some of their forums, and was a beta tester in their online MMORPG.

    But in general yeah, tattooists charge a small amount when they have no skill
  23. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Thats sick man, I got my chest one for 200 supposed to be 350+tip and it takes up my whole right pec so your right depends on the tattooist.
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  24. Senior Member
    ssbackwards's Avatar
    Join Date
    Sep 2010
    Posts
    1,506
    Rep Power
    3030
    Level
    28
    Lv. Percent
    98.29%
    Achievements Posting Pro

    Quote Originally Posted by AntonG42O View Post
    500. took like 4.5 hours. he drew it all by hand so its not a set font. but you could probably show your guy the pic.
    500 for that peice?

    damn.

    i spent 860 with tip on my rib peice, took 5 hours.
  25. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ssbackwards View Post
    500 for that peice?

    damn.

    i spent 860 with tip on my rib peice, took 5 hours.
    guess depends on where you live. this was at a North East Philly shop
    BJJ = life
  26. New Member
    FittTitt's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Oct 2010
    Posts
    60
    Rep Power
    82
    Level
    8
    Lv. Percent
    8.2%

    Yea that tattoo is real nice Anton like the way it sits (no homo) i have one that goes from a half sleeve on my arm up round my chest across my trap down ma back and round onto ma stomach a bit and i would have to disagree with the side thing for mine killed getting it done on the side was like fire. Ill get a pic up let ya see its a tribal though so everyones probs fed up looking at them lol
  27. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    I want a tribal sleeve haha but yea post it up!
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  28. New Member
    Smith402's Avatar
    Join Date
    Feb 2010
    Posts
    101
    Rep Power
    112
    Level
    9
    Lv. Percent
    47.24%

    Basics of Setting Up a Diet
    By Gregory Alexander Smith
    Section 1: Basal Metabolic Rate

    In this section you will learn what BMR is and the steps taken to calculate your BMR. The first step in setting up any diet plan is to figure out your BMR (Basal Metabolic Rate). Your BMR is the amount of calories expended by the body at rest each day. Your body requires calories for respiration, to keep your heart beating, and to maintain body temperature. Several different things can affect your BMR such as exercise, age, weight, height, gender, and environmental temperatures all of these need to be taken into consideration when figuring out your BMR for instance people living in very hot and cold environments have a BMR that 5-20% higher than people who live in more temperate climates.

    In order to figure out your BMR you will need to spend the night at a hospital and be tested after 8 hours of sleep in a dark room while sitting still and not moving this is the only true way to accurately get your BMR but there is also a formula that you can use to get an estimate of what your BMR is, you will need to know your current height and weight, I suggest weighing yourself as soon as you wake up because food and water consumption will add extra weight to the scale. Once you have figured out your current weight and height you will need to use a simple formula that I firmly believe in and have always used to figure out my BMR and my daily caloric needs.

    English BMR Formula

    Women:

    BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

    Men:

    BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

    Metric BMR Formula

    Women:

    BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

    Men:

    BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

    I have a friend named Ben who is 5ft 6 inches tall and weighs 180lbs and he is 21 years of age by using the English BMR formula for males his BMR would be 1883.2 calories each day to maintain his current body weight by doing absolutely nothing. It is very important to know your BMR prior to setting up any diet plan because if you do not eat above your BMR it is extremely unhealthy and dangerous, loss of muscle, your body will not have enough energy to burn fat, you will be unable to build muscle, and you will be starving your body of much needed nutrients. In this section I have explained what BMR is, how to calculate your BMR and the importance of figuring out your BMR prior to starting any diet plan. In the next part of this section I will explain how to take your BMR and calculate your daily caloric needs

    Section 2: Daily Caloric Needs

    So you now have figured out your BMR and we are ready to move on to the next step in setting up a successful diet plan, we need to figure out how many calories your body burns per day to maintain your current body weight while conducting day to day activities and exercise. The easiest way to estimate how many calories your body burns a day is by using a formula known as the Harris Benedict Formula, but remember this is only an estimate you may need to raise or lower your calories based on you goal but I will cover that later on in this section.

    Harris Benedict Formula:

    1. If you are not active (little or no exercise) : Calorie-Calculation = BMR x 1.2
    2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    3. If you are moderate activity (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    Remember Ben lets go ahead and use him for this example as well, his BMR was 1883.2 calories per day. Let’s say he exercises 6-7 days a week, he would take his BMR (1883.2) x 1.725 = 3248.52 calories per day to maintain his current body weight of 180lbs but remember this is just an estimate you will have to watch the scale closely and constantly keep a log of your weight to see if any adjustments need to be made. So far in this section you have learned how to calculate your BMR, how to calculate your BMR, the importance of calculating your BMR, and figuring out your daily caloric needs based on your activity level now we will move on the next part of this section and I will teach you how to properly fuel your body throughout the day and how to properly breakdown your calories.

    Section 3: Macro Nutrient Breakdown

    So not only have you figured out your BMR but you have also estimated how many calories you burn per day to maintain your current body weight, now I will teach you how to properly breakdown your calories into three different categories: proteins, carbohydrates, and lipids (fats). Your body will be the deciding factor on how many grams of each work best for you and how your body reacts to different breakdowns, you will need to constantly log your weight and adjust as needed I will teach you different methods of adjusting your caloric breakdown later on in this section. First we need to figure out how many calories will come from protein, carbohydrates, and fats. I suggest starting with a 40/40/20 breakdown or 40% protein, 40% carbohydrates, and 20% from fats if your body type is a mesomorph, however ectomorphs may require more carbohydrates and endomorph’s may require something like a 40/30/30 breakdown.
    Now to figure out how many grams of protein, carbohydrates, and fats you will eat per day you will need to know that for every 1 gram of protein and carbohydrates it equals 4 calories and for every 1 gram of fats it equals 9 calories so to calculate how many grams of protein, carbohydrates, and fats you will consume you need to take your daily caloric intake and multiply it by .40 for protein, .40 for carbohydrates and .20 for fats. So once again I will use my buddy Ben, his daily caloric intake was 3248.52 so he would take 3248 x .40 = 1299.2 this is how many calories he will consume per day that will come from protein now he will take 1299.2 divided by 4 and that would equal 324.8 and this is how many grams of protein he will need to ear per day also since he is using a 40/40/20 breakdown his carbohydrates will be the same as his protein so he will be consuming 324.8 grams of protein and 324.8 grams of carbohydrates. Now he must figure out how many grams of fat he will need to consume per day so he will do the same thing but this time take his daily caloric intake multiplied by .20 and that will equal 649.6 now he will divide that by 9 and it will equal 72.17 grams of fat per day. So Ben will consume 324.8 grams of protein, 324.8 grams of carbohydrates, and 72.17 grams of fat per day, this sounds like a lot but the key is to split up your meals into 5-6 meals throughout the day feeding your body every 2-3 hours this is a must your muscles need the nutrients and when you don’t feed yourself your muscles will go into a catabolic state and begin eating away at muscle proteins.

    Section 4: Bulking/Cutting Phase’s

    So far you have learned how to calculate your BMR and how to calculate your daily caloric expenditure based on your activity level, now in this section I am going to discuss what you need to do in order to gain weight or lose weight at a healthy rate. First I will discuss how to gain lean muscle mass with little fat gain. The basic rule is to eat 500 calories above your maintenance caloric intake, however you may require more but this is a good starting point, like I discussed earlier in this chapter you will need to consistently check your weight each week to see if you have made any progress in this case if you are not gaining at least 1lb a week increase your calories by 100 to 200 more calories this is also called a bulk phase, you also want to make sure you are doing some type of cardio 3-4 times per week to keep your body’s cardiovascular system in shape but remember the more calories you burn per day the more calories your body will require to gain weight, I normally stick to walking at an incline during a bulk phase except after a leg day and its less catabolic on your muscles and it will keep your cardiovascular system in shape. During this phase you may experience some fat gain, I will use myself as an example when I start a bulk phase I am usually around 9-10% body fat when I end a bulk phase depending on how long I bulk for I will be around 15-16% body fat this is perfectly normal some of the excess calories will end up getting stored as fat but it’s not a big deal and nothing to freak out about like most people do that is why you have a cut phase and that is what I will discuss next in this section.

    So you have learned how to gain weight or what most people will call a bulking phase now I am going to discuss how to lose weight its basically the same thing except in this case you will eat 500 below your caloric maintenance you don’t want to lose more than 1lb a week because if you’re losing more than that there is a good chance you are losing muscle mass that you have worked hard to gain, now don’t get me wrong you may lose some muscle mass during a cut phase but you want it to be minimal and that is why you need to constantly watch the scale and keep your weightless at a consistent healthy 1lb per week by adjusting your caloric deficit.
    During a cut phase there are several tools you can use I am going to give you a couple different ones that have worked well for me. Cardiovascular training is a great tool for increasing your daily caloric expenditure also it will help you burn excess carbohydrates and dip into your fat stores, You will need to find out how many days of cardio you need you may only need 3 days of cardio while other may need 5 days of cardio. I usually do cardio 6-8 hours apart from my resistance training sessions if your schedule does not allow you to do that doing cardio after your resistance training sessions is ok to. Another tool you can use during a cut phase is adjusting your macronutrient breakdown by lowering your daily intake of carbohydrates and raising your percentage of fats but keep your protein high around 40% I would not go any lower than that. One more tool you can use and that I have found very effective is cutting off carbohydrate later in the day, for example if you eat 6 meals a day you first 3 meals will contain protein and carbohydrates and your last 3 meals will contain proteins and fats. You want to consume a majority or your carbohydrates leading up to you resistance training session and then the rest right after, so the rest of your meals after your post workout will only contain protein and fats.

    Another important thing for both cutting and bulk phases is to have some sort of low carbohydrate pre bed meal the reason for this is because during a deep sleep is when your body repairs itself the most from resistance training sessions and studies have shown that during a deep sleep your body’s protein synthesis is at its highest. I suggest consuming a casein protein shake that will feed your body up to 8 hours and keep your metabolism running while you sleep if you do not have casein protein available consuming cottage cheese or a serving of natural peanut butter either of these will do. In this section I have discussed how to effectively gain weight and lose weight at a healthy rate and I have also discussed several tools to use during your cut phase and also the importance of a pre-bed meal.
  29. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Smith that was very helpful thank you dude
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  30. New Member
    cbr1000rr's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Jan 2009
    Posts
    375
    Rep Power
    38314
    Level
    18
    Lv. Percent
    18.89%

    Quote Originally Posted by ssbackwards View Post
    500 for that peice?

    damn.

    i spent 860 with tip on my rib peice, took 5 hours.
    $1000 for my rib piece. took 10 hours. beat that
  31. New Member
    NavyMuscle29's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Apr 2011
    Posts
    75
    Rep Power
    97
    Level
    7
    Lv. Percent
    95.63%

    I am feeling generous.... luck you....


    Calories: 4420
    Protein: 413
    Carbs: 360
    Fat: 140

    (CARDIO 45MIN)
    2 Scoops Purple Wrath
    1 Scoop Universal Storm
    1 Serving Oxy Elite Pro

    (MEAL 1)
    490 cal, 65 pro, 48 carb, 2.5 fat
    2 cups egg whites
    3 slices of whole grain Ezekiel Bread
    Salsa
    Coffee
    1 Vitamin Pak

    (MEAL 2)
    555 cal, 58 protein, 72 carbs, 2 fat
    10oz fat free chicken breast
    12oz sweet potato
    2 Fish Oils

    (MEAL 3)
    670 cal, 59 protein, 68 carbs, 20 fat
    8 oz 93/7 Ground Turkey
    1.5 cups brown rice
    Salsa

    (PRE-WORKOUT)
    280 cal, 70 carbs
    2 servings glycomaize
    1 scoop metamorphosis

    (DURING-WORKOUT)
    2 Scoops Purple Wrath

    (POST-WORKOUT)
    500 cal, 46 pro, 70 carb, 0 fat
    2 scoops Syntrax Nectar
    1 scoop Universal Storm
    2 servings glycomaize

    (MEAL 4)
    700 cal, 66 pro, 60 fat, 16 carb
    10oz 93/7 lean ground beef
    4 oz Asparagus
    2 Tbsp Balsamic Vinegar
    1 Tbsp Olive Oil
    25 almonds
    2 Fish Oils

    (MEAL 5)
    650 cal, 55 pro, 4 carb, 45 fat
    1/2 cup Greek Yogurt
    4 whole egg/4 egg white/ 1/4 cup spinach omelet
    Cup Cheddar Cheese
    Salsa
    2 fish oils


    (MEAL 6)
    580 cal, 64 pro, 28 fat, 14 carb
    2 scoops Optimum Casein Protein
    2 tbsp power butter
    2 Fish Oils
    1 Tbsp Coconut Oil


    (BI-WEEKLY SHOPPING LIST)
    9lbs fat-free chicken breast
    7 lbs 93/7 ground turkey
    9 lbs 93/7 ground beef
    9lbs sweet potato
    8lbs brown rice
    4 lbs asparagus
    14 dozen eggs
    2 loafs Ezekiel bread
    7 cups greek yougart
    4 cups shredded cheddar cheese
    Salsa
    Coffee
    Balsamic vinegar
    Olive oil
  32. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    NavyMuscle you have no idea how much I appreciate that.
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  33. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    **** dude 1000 bucks what did you get?
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  34. New Member
    ChrisSurf's Avatar
    Stats
    5'8"  170 lbs.
    Join Date
    Jul 2010
    Posts
    207
    Rep Power
    174
    Level
    12
    Lv. Percent
    43.07%

    Quote Originally Posted by AntonG42O View Post
    tuna in can is good but low calorie because its so lean. get tuna steak or salmon in the can. the salmon will give you a ton of calories.
    I love salmon, but can't get over the taste of salmon in a can, I've tried multiple times and it just makes me gag lol.
  35. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ChrisSurf View Post
    I love salmon, but can't get over the taste of salmon in a can, I've tried multiple times and it just makes me gag lol.
    hahaha its a mind over matter thing. i dont even think taste at this point, i think nutrition. try mixing it with spinach and olive oil, thats what i do.
    BJJ = life
  36. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    OP, dont worry about a structured diet. if you can down a dozen and a half eggs, 2 pounds of meat and a pound of fish everyday you will gain muscle. mix in a good amount of uncooked nuts (almonds, pecans) and your calories are definitely in surplus.
    BJJ = life
  37. Senior Member
    ssbackwards's Avatar
    Join Date
    Sep 2010
    Posts
    1,506
    Rep Power
    3030
    Level
    28
    Lv. Percent
    98.29%
    Achievements Posting Pro

    Quote Originally Posted by cbr1000rr View Post
    $1000 for my rib piece. took 10 hours. beat that
    def will with pics lol

    my tatts legit whats yours...

    PM so we dont cloud the thread
  38. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852764
    Level
    95
    Lv. Percent
    49.84%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by AntonG42O View Post
    OP, dont worry about a structured diet. if you can down a dozen and a half eggs, 2 pounds of meat and a pound of fish everyday you will gain muscle. mix in a good amount of uncooked nuts (almonds, pecans) and your calories are definitely in surplus.
    I eat as 3 meals a day, try to get 60g of protein from solid foods at each meal, and try to have each meal be around 1000 calories total, with a couple of 200 or so calorie snacks inbetween. What each of those 1000 calories is made up of is pretty irrelevant to me, outside of getting the protein level. So a meal could be 6 whole eggs plus 3 slices of sprouted grain toast and 2 bananas, or it could be the 6 whole eggs plus half a pound of bacon and half an avocado or whatever, so long as I hit the protein level.
  39. New Member
    ThER6KinG's Avatar
    Stats
    5'11"  176 lbs.
    Join Date
    Nov 2010
    Posts
    266
    Rep Power
    210
    Level
    14
    Lv. Percent
    64.55%

    Feel free to post em here and ok I'll put my money towards some
    Good food!
    AMS SOLDIER!

    He who makes a beast out of himeself gets rid of the pain of being a man.
  40. Senior Member
    AntonG42O's Avatar
    Stats
    6'0"  180 lbs.
    Join Date
    May 2009
    Age
    28
    Posts
    2,316
    Rep Power
    3791
    Level
    34
    Lv. Percent
    45.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by EasyEJL View Post
    I eat as 3 meals a day, try to get 60g of protein from solid foods at each meal, and try to have each meal be around 1000 calories total, with a couple of 200 or so calorie snacks inbetween. What each of those 1000 calories is made up of is pretty irrelevant to me, outside of getting the protein level. So a meal could be 6 whole eggs plus 3 slices of sprouted grain toast and 2 bananas, or it could be the 6 whole eggs plus half a pound of bacon and half an avocado or whatever, so long as I hit the protein level.
    alright....nice man. im just trying to simplify the whole eating thing.
    BJJ = life
  

  
 

Similar Forum Threads

  1. is this a good bulking diet
    By hallett08 in forum Bulking
    Replies: 7
    Last Post: 11-09-2009, 02:56 AM
  2. is this good enough?? bulking diet plan
    By primetym19 in forum Nutrition / Health
    Replies: 8
    Last Post: 03-21-2009, 12:13 AM
  3. What is a good diet for bulking?
    By ZoMbSta in forum Supplements
    Replies: 4
    Last Post: 02-08-2006, 11:38 AM
  4. is this a bulking diet or a shredding diet?
    By iwinulose2980 in forum Weight Loss
    Replies: 7
    Last Post: 02-24-2005, 02:49 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