bulking plan

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    bulking plan


    TXs thread (great thread) on bulking made me write up my own meal plan. have been talking with a few of you and thanks for your help. anymore suggestions on this plan?
    6ft 1" 200lbs trying to get to 215 to 220

    breakfast:
    2cups oatmeal - 244
    1cup skim milk - 90
    2 eggs scrambled - 386
    2 cups orange juice - 240
    multivitamin

    snack
    turkey sandwich - 60
    wheat bread - 120

    lunch
    chicken whopper (no mayo) - 160
    (chicken breast - 284)
    usually orange juice for drink - 240
    try and get a baked potato -115

    preworkout
    turkey sandwich wheat bread - 180
    apple - 74
    rasins - 130

    post workout shake
    2 cups milk - 180
    18oz grape juice - 230
    2 scoop of protein - 260

    90mintue meal
    2 cups oatmeal 244
    tuna 6oz 200

    snack before bed
    whole bean burrito 280

    or

    15oz Milk - 160
    2 scoops natural peanut butter - 200
    2 scoops whey powder - 260
    1 table spoon flax oil - 130
    1/3 cup crushed oatmeal - 40
    1 whole banana - 136

    total cals 3659 / 3919 w shake as last meal

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    honestly, personally, just from glancing through it I think 4000 cals is maybe a little high unless you are involved with a sport or are on a cycle or something. the actual food choices dont look too bad at all, but I'd hit about 3500 cals/day and see how that does ya for a few weeks. oh yeah and even while bulking, somebody gimme a hand here but I don't see the point of too many carbs before bed... course, you need other real advice

    edit- nevermind, do 4k, see what happens
    Last edited by Biggs; 02-07-2003 at 06:22 PM.
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    id also say that 4000 is too much... i think you should start off with 3000 (which is 15x yer bodyweight)... of course, if you have a speedy metabolism, you may need 4000...

    the foods you have do look ok, but what are your ratios, cause it looks way
    too heavy in carbs, low in protein, and low in fat... whats your diet plan?

    I only see 1 tbspn of Flax... try to get at least 2...

    post workout... get rid of the milk... its overkill and the milk protein will work against the absorption of the whey and grape juice...

    somebody gimme a hand here but I don't see the point of
    too many carbs before bed...


    unless he has something specific in mind (diet plan wise), I dont either... i would rather see cottage cheese (or some slow digesting protein) and some Flax...
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    Your BMR was around 3200 correct?
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    [QUOTE]Originally posted by Panther06

    snack
    turkey sandwich - 60
    wheat bread - 120
    [/quote

    Make sure thats lean turkey, not compressed, packaged turkey.

    lunch
    chicken whopper (no mayo) - 160
    (chicken breast - 284)
    usually orange juice for drink - 240
    try and get a baked potato -115
    This meal will get old after awhile. But if you have to have fast food here, maybe not a bad choice. There's certainly better however.

    preworkout
    turkey sandwich wheat bread - 180
    apple - 74
    rasins - 130
    Have some orange juice here, its been shown to suppress cortisol levels. Have a scoop of protein in it also, the sandwhich isnt that greta preworkout for digestion reasons. You want 1 carb per .5lb of bodyweight, preferably in liquid form.

    post workout shake
    2 cups milk - 180
    18oz grape juice - 230
    2 scoop of protein - 260
    I know, it tastes like ****, but you should have that shake in water, For rehydration reasons and the transport system water brings, milk will slow it down a but, quicker to the muscle, quicker the repair. Good job on the grape juice also.

    90mintue meal
    2 cups oatmeal 244
    tuna 6oz 200
    This is your second most important meal of the day. Not too bad, You could have a can of tuna, 3 scoops of peanut butter and 3 or 4 eggs and dry oats. Doesnt have to be fancy, but this meal is crucial.

    [b]
    snack before bed
    whole bean burrito 280

    or

    15oz Milk - 160
    2 scoops natural peanut butter - 200
    2 scoops whey powder - 260
    1 table spoon flax oil - 130
    1/3 cup crushed oatmeal - 40
    1 whole banana - 136[b]
    Have 2 large glasses of milk and a half cup of cottage cheese. If you dont like cottage cheese, try some low fat yogurt in its place. This is the 3rd most important meal of the day. You want slow digesting protiens to last you throughout the night. If you want to have that shake above, fine, but throw out the banana, fructose isnt that shrewd before bed.

    total cals 3659 / 3919 w shake as last meal
    Check your BMR and see how in lines up after you teak this a bit. Remember, big bump on the flax oil, essential calories and very calorie dense. You can have that banana post workout, or about an hour before your workout if you want to throw it in, I would. If ever you cant get to one of these meals, remember things like cottage cheese, yogurt, peanut butter, cans of tuna, etc. Simple to make and quick meals that are calories dense and the macronutrient ratios are sound dependant upon what brand you choose.
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    yes my bmr was around 3200. thanks for the suggestions i didnt realize how much carbs i had in there. do you guys reccomend 2% or skim milk? the lunch is the hardest part because I have class within half hour of each other so i have to work it out. i will post an updated plan
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    Originally posted by Panther06
    yes my bmr was around 3200. thanks for the suggestions i didnt realize how much carbs i had in there. do you guys reccomend 2% or skim milk? the lunch is the hardest part because I have class within half hour of each other so i have to work it out. i will post an updated plan
    If you're bulking, 2% is fine. If you have a limited time between classes..... go HERE and make some of those a week in advance and you can take a couple each day to eat in between classes, this is a shrewd idea IMO.
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    breakfast:
    2cups oatmeal - 244
    1cup skim milk - 90
    2 eggs scrambled - 180
    1 cups orange juice - 120
    multivitamin

    snack
    turkey sandwich - 60
    wheat bread - 120

    lunch
    chicken whopper (no mayo) - 160
    (chicken breast - 284)
    2 cups milk - 180
    try and get a baked potato -115

    preworkout
    turkey sandwich wheat bread - 180
    apple - 74
    2 cups orange juice 240
    1 scoop protein - 130

    post workout shake
    18oz grape juice - 230
    2 scoop of protein 260
    1 banana - 136

    90mintue meal
    1 cup oatmeal (dry) 122
    1 cup skim milk - 90
    tuna 6oz 200
    3 eggs 234
    3 spoons natural peanut butter - 300

    snack before bed
    whole bean burrito 280
    or
    cottage cheese half cup 20
    flax oil 130
    2 cups milk 180
    or
    2 cups non fat yogurt - 264


    Gainer shake
    15oz Milk - 160
    2 scoops natural peanut butter - 200
    2 scoops whey powder - 260
    1 table spoon flax oil - 130
    1/3 cup crushed oatmeal - 40


    total cals 3855 BMR 3480

    this is the updated meal plan with the cottage cheese as the last meal. comments?
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    Originally posted by Panther06

    preworkout
    turkey sandwich wheat bread - 180
    apple - 74
    2 cups orange juice 240
    1 scoop protein - 130
    Make sure this is eaten about an hour before you workout, thats a lot of food to digest while training.....

    snack before bed
    whole bean burrito 280
    or
    cottage cheese half cup 20
    flax oil 130
    2 cups milk 180
    or
    2 cups non fat yogurt - 264
    Have the cottage cheese, yogurt or a couple large glasses of milk, or alternate. Not sure the reasoning behind a bean burrito before bed.......

    Other than that man, your BMR/Caloric intake is sound and you seem to be ready to go...
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    i like them i guess, also what is better whole or skim milk when bulking? that may be a dumb question but im gonna ask it
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    Either will do, I do skim, but have done whole. Whole has a few more calories.
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    Originally posted by YellowJacket
    Either will do, I do skim, but have done whole. Whole has a few more calories.
    also think skim. However a lowfat (1-2%) are better choices i believe than whole. its dairy fat and you're on a bulk but 5g saturated or there abouts per serving is pretty heavy dose. Sage
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    yeah I would definitely play around with your preworkout meal, as what you have listed there I know would make ME puke about a quarter of the way through my workout... this meal doesn't have to be much IMO, just need enough carbs and protein to get through before you start slammin your post workout stuff
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    BTW, 2 cups of oatmeal is 600 cals.
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    I know I was using instant oatmeal
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    Instant oatmeal is processed and has a lot of sugar. Gt old fashioned, steel-cut oats.
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    Originally posted by scotty2
    Instant oatmeal is processed and has a lot of sugar. Gt old fashioned, steel-cut oats.
    Old fashioned oats you have to cook for 5 minutes are FAR better for you!
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    Originally posted by Panther06
    lunch
    chicken whopper (no mayo) - 160
    (chicken breast - 284)
    2 cups milk - 180
    try and get a baked potato -115
    Sweet potatoes are far more nutritious than regular potatoes, and lower g.i. as well.
    Originally posted by Panther06
    preworkout
    turkey sandwich wheat bread - 180
    apple - 74
    2 cups orange juice 240
    1 scoop protein - 130
    I would delete the oj and protein here. The sandwich and apple are plenty to carry you through a workout.
    Originally posted by Panther06
    post workout shake18oz grape juice - 230
    2 scoop of protein 260
    1 banana - 136
    Skip the banana as fructose does nothing to help increase insulin. Simply supplies the liver with glycogen. Grape juice is one of the few fruits to supply dextrose instead of fructose. If you want that banana, eat it pre-workout for energy!
    Originally posted by Panther06
    snack before bed
    whole bean burrito 280
    or
    cottage cheese half cup 20
    flax oil 130
    2 cups milk 180
    or
    2 cups non fat yogurt - 264
    Skip the burrito. I would up the cottage cheese and lower the milk portion,; but that's personal preference.

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    Looking good bro !! Keep it up ! BULK BULK BULK
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    Originally posted by John Benz


    Skip the burrito. I would up the cottage cheese and lower the milk portion,; but that's personal preference.

    Whoa, can't believe I missed that. Good catch Benz. No way you should eat a burito before bed. Go with the cottage cheese and some flax.
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    Originally posted by John Benz


    I would delete the oj and protein here. The sandwich and apple are plenty to carry you through a workout.
    Orange juice (vitamin C) has been shown to greatly reduce cortisol levels in the body. Ive been having oj before my workout for almost a year now, call it placebo but Im very happy with my gains in that amount of time. If anything, I would cut out the sandwhich, for digestion purposes. I think its a decent pre workout meal though.

    Skip the banana as fructose does nothing to help increase insulin.
    True. But the banana isnt in there to stimulate insulin. Its there to avoid post workout muscle cramps, or spasms. I also have a large banana post workout, sometimes pre like you mentioned.
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    I just take vitamin C and potassium every morning
  

  
 

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