First of all, sorry I didn't get back to this for a week.
Oatmeal and chicken aren't good? 3J can make me something better than this?
Got it here btw: bodybuilding.com/fun/docs/2007/bulkingforendomorphs.pdf
Supplement Option #1 (Morning Trainer)
Meal 1 (Complex carbs such as oatmeal)
***8226; 1 Capsule Sesamin + 100 mg R-ALA + 500 mg ALCAR
Workout Nutrition***8212;6 Scoops Xtend
Meal 2 (Complex carbs such as sweet potatoes)
***8226; 2 Capsules Fish Oil + 2 Capsules CLA + 100 mg R-ALA + 500 mg ALCAR
Meal 3
***8226; 1 Capsule Sesamin
Meal 4
***8226; 2 Capsules Fish Oil + 2 Capsules CLA
Meal 5
***8226; 1 Capsule Sesamin
Meal 6
***8226; 2 Capsules Fish Oil + 2 Capsules CLA
***Vegetables and Fruit should be consumed for carbs in all meals not marked complex
carbs.
Supplement Option #2 (Evening Trainer)
Meal 1 (Complex carbs such as oatmeal)
***8226; 1 Capsule Sesamin + 100 mg R-ALA + 500 mg ALCAR
Meal 2
***8226; 2 Fish Oil Capsules + 2 CLA Capsules
Meal 3
***8226; 1 Sesamin Capsule
Meal 4
***8226; 2 Fish Oil Capsules + 2 CLA Capsules
23
Workout Nutrition***8212;6 Scoops Xtend
Meal 5 (Complex carbs such as sweet potatoes)
***8226; 1 Capsule Sesamin + 100 mg R-ALA + 500 mg ALCAR
Meal 6
***8226; 2 Fish Oil Capsules + 2 CLA Capsules
***Vegetables and Fruit should be consumed for carbs in all meals not marked complex
carbs.
Diet Option #1 (Morning Trainer)
Meal 1 (Complex carbs such as oatmeal)
***8226; 2 Servings Complex Carbs
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Workout Nutrition***8212;6 Scoops Xtend
Meal 2 (Complex carbs such as sweet potatoes)
***8226; 2 Servings Complex Carbs
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 3
***8226; 1 Serving Fruit
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 4
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 5
***8226; 1 Serving Fruit
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 6
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Diet Option #2 (Evening Trainer)
Meal 1 (Complex carbs such as oatmeal)
***8226; 2 Servings Complex Carbs
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 2
24
***8226; 1 serving Fruit
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 3
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 4
***8226; 1 Serving Fruit
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Workout Nutrition***8212;6 Scoops Xtend
Meal 5 (Complex carbs such as sweet potatoes)
***8226; 2 Servings Complex Carbs
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Meal 6
***8226; 2-3 Servings Vegetables
***8226; 4-6 Servings Protein
***8226; 2-3 Servings Fat
Simply choose foods from the High Performance Food List in chapter 10 to meet
the suggested servings for each meal. The number of protein, fat, complex carb, fruit, and
vegetables serving can be adjusted to keep you gaining. If you are gaining too much fat,
decrease the servings. If you aren***8217;t gaining weight, increase the servings.
Chapter 10
- High Performance Food List
High Performance Nutrient Selection
Starches (equal to 1 serving of Carbohydrate)
12-15 grams carbohydrate
BREADS
* Bagel - whole-wheat, oat-bran, 9-grain (3.5 inch) ½ or 42g
* Bread - whole-wheat, oat-bran, 9-grain 1 slice or 32g
* Ezekiel bread (sprouted grains NO FLOUR) 1 slice
* Whole Wheat English muffin ½ or 33g
* Whole Wheat Pita bread (6.5 inch in diameter) ½ or 32g
* Whole Wheat Tortilla, 6 inches across 1 or 35g
CEREALS & GRAINS
* Barley (pearled) (dry) 1.25 tbsp or 15.6g
* Kashi Medley 1/3 cup or 19.8g
* Cream of Wheat regular or quick (dry) 1.5 tbsp or 16.7g
* Granola, low-fat (Heartland brand) 2.5 tbsp or 16.5g
* Grape-Nuts (Post brand) 2.5 tbsp or 16.5g
* Honey ¾ tbsp or 15.8g
* Millet (dry) 1.5 tbsp or 18.75g
* Oat Bran (dry) 3.5 tbsp or 20.5g
* Oatmeal (Quaker Instant/Old Fashion, dry) ¼ cup or 20g
* Pasta, wheat (noodles, bowtie, shells etc), (cooked) 1/3 cup or 46g
* Quinoa Grain (dry) 1.75 tbsp or 18.6g
* Rice, brown long-grain (cooked) 1/3 cup or 64.35g
* Rolled Oats ¼ cup or 20.25g
* Steel Cut Oats, dry 1/8 cup or 20g
STARCHY VEGETABLES
* Baked potato (no skin) 63.8g or 2.25 oz
* Baked Sweet potato (baked no skin) 56.7g or 2 oz
* Yams (baked, no skin) 56.7g or 2 oz
DRIED BEANS & LENTILS
ALSO COUNTS AS 1 MEAT SERVING
* Black Beans (S&W - canned) 106g or 3.75 oz
* Red Kidney, Pinto Beans (Green Giant - canned) 85g or 3 oz
Fruits (equal to 1 serving of Carbohydrate)
12-15 grams carbohydrate
* Apple, (with peel) 3.25 oz or 92g
* Banana, (peeled) 2.25 oz or 64g
* Blueberries (fresh) 3.5 oz or 99g
* Grapefruit, (peeled) 6.5 oz or 184g
* Grapes 3 oz or 85g
* Mango (fresh) 3 oz or 85g
* Orange, (peeled) 3.5 oz or 99g
* Pineapple 4 oz or 113g
* Peach (fresh) 4.55 oz or 127.5g
* Pear (fresh) 3 oz or 85g
* Papaya (fresh) 5 oz or 141.75g
* Raisins (seedless) 2 tbsp or 18.5g
* Strawberries (fresh) 6.5 oz or 184g
* Watermelon (fresh) 5 oz or 141.75g
Milk (equal to 1 serving of Protein & 1 serving Carbohydrate)
12-15 grams carbohydrates
6-8 grams protein
MILK & VERY LOW-FAT MILK
* Skim milk (0 grams fat) 1 cup or 8 Floz
* 1% Milk 1 cup or 8 Floz
* Plain non-fat yogurt ¾ cup or 6 oz
* Yoplait/Dannon Light Fruit yogurt 6 oz (1 container)
LOW-FAT MILK
Also Counts as 1 Fat serving
* 2 % milk 1 cup or 8 oz
* Plain low-fat yogurt ¾ cup or 6.5 oz
* Sweet acidophilus milk 1 cup
WHOLE MILK
Also Counts as 2 Fat servings
* Whole milk 1 cup or 8 oz
Vegetables (equal to 1 serving of Vegetables)
4-6 grams carbohydrates
***8226; All servings sizes are based on (raw or steamed)
* Asparagus 4 oz or 113 g
* Broccoli 2.75oz or 78g or ½ cup
* Cauliflower 2.75oz or 78g or ½ cup
* Green Beans 2.2oz or 62.5g or ½ cup
* Onions 53g or 1.86 oz or 1/3 cup
* Spinach 125g or 4.4oz or 2/3 cup
* Celery 120g or 4.25 oz or 1 cup
* Cucumber 156g or 5.5 oz or 1/3 cup
* Green onions 50g or 1.75 oz or ½ cup
* Mushrooms 78g or 2.5 oz or ½ cup
* Tomato 90g or 3.2 oz or ½ cup
* Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups
Protein (equal to 1 serving of Meat)
6-8 grams protein
VERY LEAN MEAT (all measurements AFTER cooked)
* Chicken breast (white meat) boneless/skinless 1 oz or 28.35g
* Turkey breast (LEAN) 1 oz or 28.35g
* Fresh fish (cod, haddock, halibut, tuna, tilapia) 1 oz or 28.35g
* Shell fish (crab, lobster, shrimp) 1.25 oz or 35.5g
* Egg whites 2 or 67g
* Egg Beaters ¼ cup or 2.15 oz or 61g
* Non-fat cottage cheese ¼ cup or 2 oz or 57 g
* Salmon Fillet 1 oz or 28.35g (also counts as ½ fat serving)
* Lean Sirloin ¾ oz or 21.25g
* Egg (including yolk) 1 or 50g (also counts as 1 fat serving)
* Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 fat serving)
* Salmon 1 oz or 28.35g (also counts as ½ fat serving)
Fat (equal to 1 serving of Fat)
5 grams fat
MONOUNSATURATED FATS & POLYUNSATURATED FATS
* Avocado 1 oz or 28.35g
* Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 tbsp or 8.6g
* Benecol light 1 tbsp or 14g
* Cashews 1/3 oz or 1 tbsp or 9.65g
* Enova oil 1 Tsp or 4.5g
* Flax oil 1 Tsp or 4.5g
* Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g
* Oil (olive or canola, Enova) 1 tsp or 4.5g or 0.16 oz
* Peanuts 1/3 oz or 9.36g
* Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g
* Pecans ¼ oz or 1 tbsp or 7.44g
* Salad dressing (Light, reduced-fat) 2 Tbsp or 30g
* Sesame seeds 1Tbsp or 1/3 oz or 9.4g
* Smart Balance Light spread 1 tbsp or 14g
* Sunflower seeds 1Tbsp or 1/3 oz or 9.0g
* Walnuts 1Tbsp or 1/4 oz or 7.5g
FREE FOOD LIST
Less than 20 calories per serving
Less than 5 gram carbohydrates per serving
Recommended at 1 serving per meal per day
FAT FREE or REDUCED FAT
* Cream cheese 1 Tbsp
* Creamers, non-dairy liquid 1 Tbsp
* Creamer, non-dairy powder 2 Tbsp
* Mayonnaise, fat-free 1 Tbsp
* Margarine, fat-free 4 Tbsp
* Miracle Whip, non-fat 1 Tbsp
* Salad dressing, fat-free 1 Tbsp
* Sour cream, fat-free 2 Tbsp
SUGAR FREE or LOW SUGAR
* Hard candy, sugar free 1 piece
* Gelatin dessert, sugar free 1
* Gum, sugar free 1 piece
* Jam or jelly. Low sugar or light 2 tsp
* Syrup, sugar free 2 Tbsp
DRINKS
* Coffee
* Club soda
* Diet soft drinks, sugar free
* Tea
* Tonic water
SUGAR SUBSTITUTES
Equal (aspartame)
Splenda (Sucralose)
Sprinkle Sweet (saccharin)
Sweet One (Acesulfame potassium)
Sweet ***8216;n Low (saccharin)
But like I said before, I can only eat what is on the meal plan.