A Good, Clean Bulking Diet for Men

[Faye]

I stole this from pumpseeker, who stole it from somewhere else, but I think it's a good starting point for a bulk...

Meal 1:7:30am
10 egg whites w/ 1 yolk scrambled w/ fat free cheese mixed in
1 scoop prolab whey isolate w/ 5 g. glutamine (your favorite protein will do)
1 cup oatmeal w/ 1 banana
1 slice rye bread
2 slices turkey bacon
water

Meal 2: 10am
1 Lean Mass Matrix Shake
2 slices rye bread

Meal 3: 1pm
2 chicken breasts
2 Yams
1 cup broccoli
1 Tablespoon nat. PB
water

Meal 4: 3:30pm
Same as Meal 2

Meal 5: 6:30pm
Post Workout Shake (Nlarge2 w/ 10 g. glutamine)

Meal 6: 7:30pm
2 chicken breasts
1 cup brown rice
1 cup lima beans
1 Tablespoon nat. PB
maybe a little low sugar/non fat chocolate ice cream (got to have the sweets when bulking!)
water

Meal 7: 10pm
2 scoops prolab whey isolate protein w/ 5 g. glutamine
1 slice rye bread

Sip water all day long and take a multivitamin/mineral. This diet gives about 450 grams protein, 500 grams carbs, and 60 grams fat....roughly 4,500 calories.

 

[gelos04]

Do you have a diet schedule for:

210 grams of protein
3,000 cals

My weight is 140 pounds and there is no way I could eat everything that you listed above.

 

[Faye]

Hey Gelos04 - are you looking to bulk? The diet above is still a good place to start, we can just trim it back a bit.

Let's see...140x2 = 280 grams protein for bulking.
This is what I would recommend

Meal 1:7:30am
10 egg whites w/ 1 yolk scrambled w/ fat free cheese mixed in
1 cup oatmeal w/ 1 banana
2 slices tukey bacon
water

Meal 2: 10am
1 Small Shake = 30 g protein
1 slice rye bread

Meal 3: 1pm
1.5 chicken breast
1 Yams
1 cup broccoli
1 Tablespoon nat. PB
water

Meal 4: 3:30pm
Same as Meal 2

Meal 5: 6:30pm
Post Workout Shake (Nlarge2 w/ 10 g. glutamine)
40 g protein

Meal 6: 7:30pm
1 chicken breasts
3/4 cup brown rice
1 cup lima beans
1 Tablespoon nat. PB
maybe a little low sugar/non fat chocolate ice cream (got to have the sweets when bulking!)
water

Meal 7: 10pm
Shake = 30 g protein, w/ 5 g. glutamine
1 slice rye bread

Sip water all day long and take a multivitamin/mineral.

This should give about....280 grams protein, give or take...not sure on cals, that will depend largely on the type of rye bread you eat and the composition of your shakes. Hope this helps.

 

[gelos04]

Thanks alot for your, help I will print this out and start doing this. I will get back to you in a couple of weeks to let you know how it is going.

Thanks again.

 

[Insane_Man]

I would say ixnay on the Lutamine-Gay

From everything I've read it's absorbed almost entirely by the GI tract. Anything that makes it through is stored in the liver as glycogen.

In short, a waste of money unless you have a stomach sickness. I got roped into buying some of the stuff and now that all I use it for, hangovers and such.

 

[gelos04]

One more question how many oz. should the chicken breasts be?

 

[Faye]

Yeah, the glutamine is definately optional. The chicken breasts should be about 6 oz each.

 

[huskyguy]

Lean meats--not hamburger, grilled or roasted never fried, fish grilled, baked not fried, eggs, and whole milk are my choices. Soy just makes me not a pleasant person to be around--too much gas.

 

[thorsky]

Looks good. I would move part of the first meal into the second meal as I just can't pack down that much first thing in the morning. Also, why so stingy on the egg yolks? With all the protein and other nutrients in egg yolks, I don't worry too much about the fat. I hold off on fat in other foods instead.

Great post! Always good to have some extra meal plans.

 

[wildman536]

Whats the First Diets guys Weight and Height?

 

[Faye]

Pumpseeker was - if I remember correctly about 5'9" and 240 lbs...

huskyguy is right - You can eat more than just chicken, as long as the meats are lean

thorsky - it's low fat because it's high carb

 

[wildman536]

so this guy bieng 240, Im 175 It Wouldnt be wise to get on Those Macros. For me right?

 

[Faye]

Probably not, but it's still a good place to start. At 175 lbs you'd probably want to cut the protein and carbs back to about 350 or so a day, keep the fats about the same.

 

[wildman536]

So 350/350/60?

 

[Faye]

Yep, that looks good to me.

 

[Faye]

Bumped for frozenfoodman.