Creao's Bulk plan

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    CREAO's Avatar
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    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

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    nevergoodenough's Avatar
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    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?
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    Rage (SoCal)'s Avatar
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    I'd drop the fat to about 15% and may I also suggest you eat more often, possibly throw in another 2 meals.
    •   
       

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    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. New Member
    CREAO's Avatar
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    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
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    Definately need at least 2 more meals bro!
  

  
 

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