My Bulking Diet... Sorry for it's length...

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    My Bulking Diet... Sorry for it's length...


    Ok, so right now I alternatate my macros depending if it's a training day or a off day.

    Off days I use a high protein, moderate carb, moderate fat

    Training Days, I use a moderate protein, high carb, low fat

    I'll list a rough idea of what one of each might look like..

    ______________________________ ______________________________

    Off Day
    Goal 400p-200c-90f

    1 Anabolic Pump, Lab Custom Vitamins & Minerals
    1. 15 egg whites- 45,0,0
    3 whole eggs - 18,0,13.5
    40g oats- 5, 27,3
    Bananna(132g) - 1, 31, 1


    2. 2 Whey- 48,6,2

    3. 2 1/2 Whey - 60, 7, 2.5

    4. 1C Brown Rice (dry)- 8,66,2
    4oz Top Round- 28,0,10
    4oz Skirt Steak- 23,0,7

    5. Can Green Beans- 2,10,0
    4oz Top Round- 28,0,10

    6. 2 Whey- 48,6,2
    1/4C Sunflower Kernals, 7,6,15 (eat to get fat up higher)

    7. 2oz Top Round- 14,0,5
    2oz Skirt Steak
    1 slice LIGHT WW Bread- 3,10,0

    1 Anabolic Pump
    8. 2 WW Orgainic Waffles- 5,30,2
    3 whole eggs- 18,0,13.5
    9 egg whites- 27,0,0

    ______________________________ _____________________________

    Workout Day
    Goal: 300p,500c,50f = 3,550calories

    1 Kre Alklyn, BCAA, 1 Anabolic PUmp
    1. 60g oats- 7,41,4.5
    4 1/2oz Apple - 0,18,0
    100% WW Bagel- 13,25,4
    1 whole egg- 6,0,4.5
    6 egg whites- 18,0,0

    2. 2 slices Ezekiel WW Bread- 8,30,1
    4oz Top Round- 28,0,10

    3. 80g Kashi Plain Cereal- 13,54,4.5
    1/2 scoop Whey- 12,2,0.5

    4. (Pre Workout) 80g Oats- 10,54,6
    3/4 scoop whey- 18,2,0.5
    100% WW Bread- 13,25,1
    3 KreAlklyn, 1 P Slin, BCAA, Gakic

    5. (PWO) 1 1/2 Whey- 36,5,1.5
    10tsp Dextrose- 0,32,0
    32g Malo- 0,32,0
    Sodium- 1.5g
    2 KreAlklyn,BCAA, 1 Anabolic Pump

    6. 1c (dry measure) Brown Rice- 8,66,2
    2 1/2oz Extra Lean Ground Turkey- 14,0,0.5

    7. 2 Warrior Bars- 26,50,8

    1 Anabolic Pump
    8. 2 WW Org Waffles- 5,30,2
    100% Whole Wheat Bagel- 13,25,1
    Can Asparagus- 5,6,0
    8 Egg Whites- 24,0,0

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    Forgot to add on "off days".... I take P Slin with breakfast, NOT AP.
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    what are your stats (height, weight, etc.)
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    Sorry,...

    Age: 20

    Years Competeing: 4

    Height: 5'11"

    Weight: Offseason (now) 210-215

    Contest: 178-180

    All Natural

    Training Style: H.I.T
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    It looks pretty good but you may want to up cals a little bit, IMO. Your a pretty big @ 210-215, you may want to kick up the cals by about 250-500 for a total of 3,750-4,000 with some added fat, on workout days and carbs on non, your only at 200, 250 would be ok at your size. Your bulking remember. Other than that you look pretty good
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    Thanks. Again I can gain pretty easily. This has been my best offseason so far, as I'm staying pretty lean and putting on some size and thickness.

    I have taken 3 indirect calorimeter tests (to measure resting metabolic rate). Basically the HIGH END of my maintenacne zone is 3200 calories. I basically sit right underneath this (3,165 calories) on off days keeping the carbs moderate. But I know I need a slight surplus of calories especially when training to CREATE NEW muscle so that is why I take my calories 3500-3700 on training days.

    That ok?
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    Yea that seems good, Im sitting about 185 and I need about 3,100-3,200 cals to stay where Im at so thats why I suggested to bump em' up a little. I eat about the same on rest days as training days.
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    JESUS, I WISH I could eat like that..
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