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Cooking In Bulk

xigotmailx

xigotmailx

Well-known member
I have always been a fan of cooking in bulk and I don't mind eating the same thing for a week straight, then maybe changing it up a little bit the next. I'm finally going to start counting calories, hitting macros, and not just winging it because for the past couple of months I've been stabled off at 170. With a goal weight now of 200 and hitting 192 at one point recently *during cycle*, then losing it all back to 170 I figure it's definitely time to get strict with this.

So i'm 170lbs, aiming for 3,000 calories, 200g pro, 200g+ carb, 100g fat. Right now this is what I've come up with:

Meal 1:
[TABLE="width: 500"]
[TR]
[TD]4 eggs[/TD]
[TD]400 cal[/TD]
[TD]28g pro[/TD]
[TD]4g carb[/TD]
[TD]28g fat[/TD]
[/TR]
[TR]
[TD]8 oz milk[/TD]
[TD]150 cal[/TD]
[TD]8g pro[/TD]
[TD]12g carb[/TD]
[TD]8g fat[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]550 cal[/TD]
[TD]36g pro[/TD]
[TD]16g carb[/TD]
[TD]36g fat[/TD]
[/TR]
[/TABLE]

Meal 2:
[TABLE="width: 500"]
[TR]
[TD]8 oz chicken[/TD]
[TD]260 cal[/TD]
[TD]54g pro[/TD]
[TD]0g carb[/TD]
[TD]2g fat[/TD]
[/TR]
[TR]
[TD]1 cup rice[/TD]
[TD]200 cal[/TD]
[TD]5g pro[/TD]
[TD]44g carb[/TD]
[TD]2g fat[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]460 cal[/TD]
[TD]59g pro[/TD]
[TD]44g carb[/TD]
[TD]4g fat[/TD]
[/TR]
[/TABLE]

Meal 3:
[TABLE="width: 500"]
[TR]
[TD]8 oz ground turkey[/TD]
[TD]520 cal[/TD]
[TD]60g pro[/TD]
[TD]0g carb[/TD]
[TD]29g fat[/TD]
[/TR]
[TR]
[TD]1 cup rice[/TD]
[TD]200 cal[/TD]
[TD]5g pro[/TD]
[TD]44g carb[/TD]
[TD]2g fat[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]720 cal[/TD]
[TD]65g pro[/TD]
[TD]44g carb[/TD]
[TD]31g fat[/TD]
[/TR]
[/TABLE]

Meal 4:
[TABLE="width: 500"]
[TR]
[TD]2 cup spaghetti[/TD]
[TD]340 cal[/TD]
[TD]14g pro[/TD]
[TD]74g carb[/TD]
[TD]2g fat[/TD]
[/TR]
[TR]
[TD]1/2 cup sauce[/TD]
[TD]80 cal[/TD]
[TD]2g pro[/TD]
[TD]14g carb[/TD]
[TD]2g fat[/TD]
[/TR]
[TR]
[TD]1 cup rice[/TD]
[TD]200 cal[/TD]
[TD]5g pro[/TD]
[TD]44g carb[/TD]
[TD]4g fat[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]620 cal[/TD]
[TD]21g pro[/TD]
[TD]132g carb[/TD]
[TD]8g fat[/TD]
[/TR]
[/TABLE]

Meal 5:
[TABLE="width: 500"]
[TR]
[TD]Whey Protein Powder[/TD]
[TD]280 cal[/TD]
[TD]54g pro[/TD]
[TD]6g carb[/TD]
[TD]6g fat[/TD]
[/TR]
[TR]
[TD]16 oz Milk[/TD]
[TD]300 cal[/TD]
[TD]16g pro[/TD]
[TD]24g carb[/TD]
[TD]16g fat[/TD]
[/TR]
[TR]
[TD] tbsp Peanut Butter[/TD]
[TD]95 cal[/TD]
[TD]4g pro[/TD]
[TD]3g carb[/TD]
[TD]8g fat[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]675 cal[/TD]
[TD]74g pro[/TD]
[TD]33g carb[/TD]
[TD]30g fat[/TD]
[/TR]
[/TABLE]

Total:
[TABLE="width: 500"]
[TR]
[TD]3025 calories[/TD]
[TD]255g protein-8[/TD]
[TD]269g carbs[/TD]
[TD]109g fat[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]40%[/TD]
[TD]42%[/TD]
[TD]18%[/TD]
[/TR]
[/TABLE]


I feel that maybe 3k calories may be a little bit too much for me at 170 as my job is not demanding physically at all, but I would be prepared for the initial fat gain, which would stable off as I gain more weight and it becomes closer to my maintenance calories.

Anyways, any help and suggestions would be appreciated. Do note that I can still add in some bread and I have negated all vegetables thus far, not on purpose, just because I wasn't going to count those as calories...is that a mistake? I think they shouldn't be counted as carbs???
 
gregg1494 said:
Why wouldn't you count veggies as kcals?? And I always cook my meals at the beginning of the week. Ive been eating the same meals every day for about 2 months. I do get the random sweets when my girlfriend asks me every now and then to have a cookie or something with her lol
Click to expand...

I was taught fruit and veg doesn't count towards kcal for bulking as well. Don't remember why though.

Sent from my iPhone using Am.com
 
Fruits and vegetables have caloric value regardless of what misinformation you may have heard about gaining weight. The key is to be consistent. If you haven't counted fibrous vegetables in your daily counts thus far, then no need to start. But if you somehow believe that five bananas and a pound of broccoli won't contribute to calories, I don't know what to say.
 
I was just thinking the wrong thing, it's the fibrous carbs that shouldn't be added into your carb count but the calories still are. I think that if I add in veggies into the mix that I'll probably have to drop some of the things that i've put into or just mix it up a bit.

I just want to hit my protein and fat macros and I believe that you just fill the rest in with carbs, but I also never have counted macros before, so I have to gauge how my body will react to how many carbs I'm going to take in, and then tweak from there. At the current goal of 3k calories, that's what I figured is maintenance for 200lbs. It'll probably end up being more but hell, if you want to be 200lbs you gotta eat like you are 200lbs
 
retrofitted said:
Fruits and vegetables have caloric value regardless of what misinformation you may have heard about gaining weight. The key is to be consistent. If you haven't counted fibrous vegetables in your daily counts thus far, then no need to start. But if you somehow believe that five bananas and a pound of broccoli won't contribute to calories, I don't know what to say.
Click to expand...


Misinformation on gaining weight? I consider vegetables to be low cal. I consider fruits mid cal some mid high, some you need to know/watch how many to eat but i do not count. I consider potatoes/yams/squash starch cal and count these.

5 bananas (1000cal). would be much in a day for me. 1-2 is enough.

A pound of broccoli on the other hand would be less than 100cals raw. No need to count


That's just me and what I have been informed

Sent from my iPhone using Am.com
 
meat loaf, make your own Chinese-easy to make bulk

my personal favorite is ground turkey/peppers/onions/chives/garlic/paprika/sirachi sauce-I'll make pounds of that, and it's good cold
 
That sounds like some good food, I'll definitely make something like that for sure. I finalized my plan getting almost a 1:1 ration carb/pro. My calories are over 3k, which is going to put me at least 100-200 cals. over the goal, when I add veggies into the mix. I'm stoked for this, time to hit the grocery store! Actually, I should calculate how much of everything is needed lol
 
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