Creao's Bulk plan

  1. Registered User
    CREAO's Avatar
    Join Date
    Jul 2005
    Age
    30
    Posts
    158
    Rep Power
    190

    Creao's Bulk plan


    Alright..Just to start off here are my stats

    I am about 6'0 183-186 around 12% BF, I lift 3x a week and play soccer everyday. Im trying to be at atleat 195 in 2 months

    Breakfast

    -5 eggs 370 cal 30 g protein/25g fat
    -4 slices of WW Bread 440 cal 16 g protein/ 84g Carbs /8 g fat
    -16 oz Skim Milk 160 cal 16g protein/24 g carbs
    - 1 serving of ON whey 120 cal 24g protein/ 3 g protein/ 1 g fat

    1090 cal 86g protein/111g carbs/34g fat

    Lunch

    - 1 cup of Eden Whole grain noodles
    410 cal 20g protein/76g carb/3g fat
    - 2 cans of tuna 120 cal 66g protein/1g fat
    -16 oz skim milk 160 cal 16 g protein/24g carbs
    -2 tablespoons of virgin Olive Oil 240 cal
    24 g fat

    930 cal 102 g protein/100 g carb/27 g
    fat

    Mid Afternoon
    -2 cups of yogurt 260 cal 24 g protein/36g carb
    -1 scoop ON whey 120 cal 24g protein/3g carbs
    -1 serving of grape nuts 200 cal 8g protein/47 g carb

    580 cal 56g protein/83 g carbs
    Dinner

    Really varies for me right now...usually alot of pasta and chicken. I don't have a set meal for it at the moment. But it usually comes out out to be about 1000 calories and 80-100 g protein 80-100g carbs and around 30 g fat ( any good suggestions would help lol)

    So im taking in around 3600 calories...350g protein/400g carbs/100g fat

    Im just trying to slowly put on maybe a pound a week..

    And advice? more calories? Protein?...etc

  2. Board Supporter
    nevergoodenough's Avatar
    Stats
    5'10"  175 lbs.
    Join Date
    Jan 2005
    Location
    Chicago
    Posts
    535
    Rep Power
    384

    Quote Originally Posted by CREAO
    Alright..Just to start off here are my stats

    I am about 6'0 183-186 around 12% BF, I lift 3x a week and play soccer everyday. Im trying to be at atleat 195 in 2 months

    Breakfast

    -5 eggs 370 cal 30 g protein/25g fat
    -4 slices of WW Bread 440 cal 16 g protein/ 84g Carbs /8 g fat
    -16 oz Skim Milk 160 cal 16g protein/24 g carbs
    - 1 serving of ON whey 120 cal 24g protein/ 3 g protein/ 1 g fat

    1090 cal 86g protein/111g carbs/34g fat

    Lunch

    - 1 cup of Eden Whole grain noodles
    410 cal 20g protein/76g carb/3g fat
    - 2 cans of tuna 120 cal 66g protein/1g fat
    -16 oz skim milk 160 cal 16 g protein/24g carbs
    -2 tablespoons of virgin Olive Oil 240 cal
    24 g fat

    930 cal 102 g protein/100 g carb/27 g
    fat

    Mid Afternoon
    -2 cups of yogurt 260 cal 24 g protein/36g carb
    -1 scoop ON whey 120 cal 24g protein/3g carbs
    -1 serving of grape nuts 200 cal 8g protein/47 g carb

    580 cal 56g protein/83 g carbs
    Dinner

    Really varies for me right now...usually alot of pasta and chicken. I don't have a set meal for it at the moment. But it usually comes out out to be about 1000 calories and 80-100 g protein 80-100g carbs and around 30 g fat ( any good suggestions would help lol)

    So im taking in around 3600 calories...350g protein/400g carbs/100g fat

    Im just trying to slowly put on maybe a pound a week..

    And advice? more calories? Protein?...etc
    Where's the pre/post workout nutrition?
  3. Board Supporter
    Rage (SoCal)'s Avatar
    Join Date
    Jul 2005
    Posts
    1,930
    Rep Power
    1076

    I'd drop the fat to about 15% and may I also suggest you eat more often, possibly throw in another 2 meals.
    •   
       

  4. :::6'4 240lbs EndoMorph:::
    Achilles13's Avatar
    Join Date
    Nov 2005
    Age
    31
    Posts
    721
    Rep Power
    468

    Quote Originally Posted by CREAO
    Alright..Just to start off here are my stats

    I am about 6'0 183-186 around 12% BF, I lift 3x a week and play soccer everyday. Im trying to be at atleat 195 in 2 months

    Breakfast

    -5 eggs 370 cal 30 g protein/25g fat
    -4 slices of WW Bread 440 cal 16 g protein/ 84g Carbs /8 g fat
    -16 oz Skim Milk 160 cal 16g protein/24 g carbs
    - 1 serving of ON whey 120 cal 24g protein/ 3 g protein/ 1 g fat

    1090 cal 86g protein/111g carbs/34g fat

    Lunch

    - 1 cup of Eden Whole grain noodles
    410 cal 20g protein/76g carb/3g fat
    - 2 cans of tuna 120 cal 66g protein/1g fat
    -16 oz skim milk 160 cal 16 g protein/24g carbs
    -2 tablespoons of virgin Olive Oil 240 cal
    24 g fat

    930 cal 102 g protein/100 g carb/27 g
    fat

    Mid Afternoon
    -2 cups of yogurt 260 cal 24 g protein/36g carb
    -1 scoop ON whey 120 cal 24g protein/3g carbs
    -1 serving of grape nuts 200 cal 8g protein/47 g carb

    580 cal 56g protein/83 g carbs
    Dinner

    Really varies for me right now...usually alot of pasta and chicken. I don't have a set meal for it at the moment. But it usually comes out out to be about 1000 calories and 80-100 g protein 80-100g carbs and around 30 g fat ( any good suggestions would help lol)

    So im taking in around 3600 calories...350g protein/400g carbs/100g fat

    Im just trying to slowly put on maybe a pound a week..

    And advice? more calories? Protein?...etc

    Have you thought about having more than 4 meals? Maybe about 6 or 7?
  5. Registered User
    CREAO's Avatar
    Join Date
    Jul 2005
    Age
    30
    Posts
    158
    Rep Power
    190

    well, the mid-afternoon meal is my pre w/o and post workout is just a protein shake. And yes I know I should be eating more meals...its just a little harder with my schedule right now
  6. Registered User
    JKurz1's Avatar
    Join Date
    Feb 2006
    Posts
    218
    Rep Power
    213

    Definately need at least 2 more meals bro!
  •   

      
     

Similar Forum Threads

  1. please critique my bulk plan for the summer
    By redrocket399 in forum Bulking
    Replies: 6
    Last Post: 05-09-2009, 02:27 PM
  2. Critique my New Bulk plan
    By ZeeAnderMan in forum Bulking
    Replies: 8
    Last Post: 04-29-2009, 10:24 AM
  3. bulking plan
    By djsnipes in forum Bulking
    Replies: 4
    Last Post: 03-28-2009, 11:16 PM
  4. I need a cleaner bulking plan
    By uncleezno in forum Bulking
    Replies: 4
    Last Post: 10-11-2007, 12:07 PM
  5. bulking plan
    By Panther06 in forum Weight Loss
    Replies: 21
    Last Post: 02-11-2003, 01:54 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