Cooking In Bulk

[xigotmailx]

I have always been a fan of cooking in bulk and I don't mind eating the same thing for a week straight, then maybe changing it up a little bit the next. I'm finally going to start counting calories, hitting macros, and not just winging it because for the past couple of months I've been stabled off at 170. With a goal weight now of 200 and hitting 192 at one point recently *during cycle*, then losing it all back to 170 I figure it's definitely time to get strict with this.

So i'm 170lbs, aiming for 3,000 calories, 200g pro, 200g+ carb, 100g fat. Right now this is what I've come up with:

Meal 1:

4 eggs	400 cal	28g pro	4g carb	28g fat
8 oz milk	150 cal	8g pro	12g carb	8g fat
	550 cal	36g pro	16g carb	36g fat

Meal 2:

8 oz chicken	260 cal	54g pro	0g carb	2g fat
1 cup rice	200 cal	5g pro	44g carb	2g fat
	460 cal	59g pro	44g carb	4g fat

Meal 3:

8 oz ground turkey	520 cal	60g pro	0g carb	29g fat
1 cup rice	200 cal	5g pro	44g carb	2g fat
	720 cal	65g pro	44g carb	31g fat

Meal 4:

2 cup spaghetti	340 cal	14g pro	74g carb	2g fat
1/2 cup sauce	80 cal	2g pro	14g carb	2g fat
1 cup rice	200 cal	5g pro	44g carb	4g fat
	620 cal	21g pro	132g carb	8g fat

Meal 5:

Whey Protein Powder	280 cal	54g pro	6g carb	6g fat
16 oz Milk	300 cal	16g pro	24g carb	16g fat
tbsp Peanut Butter	95 cal	4g pro	3g carb	8g fat
	675 cal	74g pro	33g carb	30g fat

Total:

3025 calories	255g protein-8	269g carbs	109g fat
	40%	42%	18%

I feel that maybe 3k calories may be a little bit too much for me at 170 as my job is not demanding physically at all, but I would be prepared for the initial fat gain, which would stable off as I gain more weight and it becomes closer to my maintenance calories.

Anyways, any help and suggestions would be appreciated. Do note that I can still add in some bread and I have negated all vegetables thus far, not on purpose, just because I wasn't going to count those as calories...is that a mistake? I think they shouldn't be counted as carbs???

 

[Medical420]

Why wouldn't you count veggies as kcals?? And I always cook my meals at the beginning of the week. Ive been eating the same meals every day for about 2 months. I do get the random sweets when my girlfriend asks me every now and then to have a cookie or something with her lol

I was taught fruit and veg doesn't count towards kcal for bulking as well. Don't remember why though.

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[retrofitted]

Fruits and vegetables have caloric value regardless of what misinformation you may have heard about gaining weight. The key is to be consistent. If you haven't counted fibrous vegetables in your daily counts thus far, then no need to start. But if you somehow believe that five bananas and a pound of broccoli won't contribute to calories, I don't know what to say.

 

[xigotmailx]

I was just thinking the wrong thing, it's the fibrous carbs that shouldn't be added into your carb count but the calories still are. I think that if I add in veggies into the mix that I'll probably have to drop some of the things that i've put into or just mix it up a bit.

I just want to hit my protein and fat macros and I believe that you just fill the rest in with carbs, but I also never have counted macros before, so I have to gauge how my body will react to how many carbs I'm going to take in, and then tweak from there. At the current goal of 3k calories, that's what I figured is maintenance for 200lbs. It'll probably end up being more but hell, if you want to be 200lbs you gotta eat like you are 200lbs

 

[Medical420]

Fruits and vegetables have caloric value regardless of what misinformation you may have heard about gaining weight. The key is to be consistent. If you haven't counted fibrous vegetables in your daily counts thus far, then no need to start. But if you somehow believe that five bananas and a pound of broccoli won't contribute to calories, I don't know what to say.

Misinformation on gaining weight? I consider vegetables to be low cal. I consider fruits mid cal some mid high, some you need to know/watch how many to eat but i do not count. I consider potatoes/yams/squash starch cal and count these.

5 bananas (1000cal). would be much in a day for me. 1-2 is enough.

A pound of broccoli on the other hand would be less than 100cals raw. No need to count


That's just me and what I have been informed

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[Sean1332]

meat loaf, make your own Chinese-easy to make bulk

my personal favorite is ground turkey/peppers/onions/chives/garlic/paprika/sirachi sauce-I'll make pounds of that, and it's good cold

 

[Sean1332]

That just made me very hungry... PM me that recipe

sent

 

[xigotmailx]

That sounds like some good food, I'll definitely make something like that for sure. I finalized my plan getting almost a 1:1 ration carb/pro. My calories are over 3k, which is going to put me at least 100-200 cals. over the goal, when I add veggies into the mix. I'm stoked for this, time to hit the grocery store! Actually, I should calculate how much of everything is needed lol