davhern
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Hey guys...
I'm pretty new here.
I'm 21 y.o., 5'7" 138lbs. I've lifted for a while and done well with creatine and protein as far as strength gains go, but I want more mass and hopefully more strength, too. So, for once, I'm going to go on a bulk diet. I never had actually counted up a thing as far as my diet went, just tried to eat as much protein as I could.
I calculated I'd go around 2600 calories, 220g protein, 220g carbs, and 100g fat. The diet I planned out comes pretty close to this, and I've spread it out (though not evenly) over 5 meals. Also, I prefer to workout at night.
Meal #1 - (549 cal/17g fat/67g carb/39g protein)
8 oz. OJ
2 jumbo whole hard-boiled eggs
4 jumbo hard-boiled egg-whites
1 packet oatmeal
Meal #2 - (667 cal/21g fat/77g carb/47g protein)
1 protein shake
1 all natural PB sandwich (white bread)
1 banana
Meal #3 - (291 cal/6g fat/25g carb/34g protein)
1 boneless chicken breast fillet
1 cup broccoli
1 apple
Meal #4 - (691 cal/19g fat/55g carb/67g protein) (pre-workout)
6 oz. sirloin steak, lean only
3/4 cup white rice
1/2 cup black beans (Cuban-style
)
Meal #5 - (413 cal/8g fat/18g carb/65g protein) (post-workout meal)
1 boneless chicken breast fillet
1 protein shake
Totals - 2610 calories/70g fat/234g carbs/253g protein
I spent the last hour or so on this, let me know how this looks. I figured a lot of this out on fitday.com. I know I went a little over on some of it, but it can't hurt that much, right? If I have to cut down, I will. Also, some days I will be subbing chicken for steak and vice-versa. This is just a baseline I thought I'd follow (with some variation here and there). Any suggestions on adding a bit more fat without throwing off the other numbers?
Also, keep in mind that there are the calories and carbs from the creatine which I didn't take into account.
Thanks!
Hey guys...
I'm pretty new here.
I'm 21 y.o., 5'7" 138lbs. I've lifted for a while and done well with creatine and protein as far as strength gains go, but I want more mass and hopefully more strength, too. So, for once, I'm going to go on a bulk diet. I never had actually counted up a thing as far as my diet went, just tried to eat as much protein as I could.
I calculated I'd go around 2600 calories, 220g protein, 220g carbs, and 100g fat. The diet I planned out comes pretty close to this, and I've spread it out (though not evenly) over 5 meals. Also, I prefer to workout at night.
Meal #1 - (549 cal/17g fat/67g carb/39g protein)
8 oz. OJ
2 jumbo whole hard-boiled eggs
4 jumbo hard-boiled egg-whites
1 packet oatmeal
Meal #2 - (667 cal/21g fat/77g carb/47g protein)
1 protein shake
1 all natural PB sandwich (white bread)
1 banana
Meal #3 - (291 cal/6g fat/25g carb/34g protein)
1 boneless chicken breast fillet
1 cup broccoli
1 apple
Meal #4 - (691 cal/19g fat/55g carb/67g protein) (pre-workout)
6 oz. sirloin steak, lean only
3/4 cup white rice
1/2 cup black beans (Cuban-style
Meal #5 - (413 cal/8g fat/18g carb/65g protein) (post-workout meal)
1 boneless chicken breast fillet
1 protein shake
Totals - 2610 calories/70g fat/234g carbs/253g protein
I spent the last hour or so on this, let me know how this looks. I figured a lot of this out on fitday.com. I know I went a little over on some of it, but it can't hurt that much, right? If I have to cut down, I will. Also, some days I will be subbing chicken for steak and vice-versa. This is just a baseline I thought I'd follow (with some variation here and there). Any suggestions on adding a bit more fat without throwing off the other numbers?
Also, keep in mind that there are the calories and carbs from the creatine which I didn't take into account.
Thanks!