need help making a kinda clean bulk diet...

[cant get BIG]

i would like to reach 4000 cals but it is harder then hell. i cant seem to do it without weightgainer shakes. can someone make me a diet please. i want to get bigger, mostly lean but some fat too. right now i am 195 about 12% bf. i work out 6 days a week. no cardio as of right now

 

[huskyguy]

Right now I am bulking and here is a typical days diet, I will use today for an example.

Wake up--Large glass of milk immediately upon waking
Breakfast 4 eggs toast coffee banana
On way to work protein bar and a large glass of milk
At work breakfast cafeteria --egg sandwich with ham and cheese coffee large glass of milk
Late morning snack protein bar, beef jerky large glass of milk
Lunch 3 ham steaks, au gratin potatoes grilled asparagus large glass of milk, apple
Afternoon snack turkey sandwich, olives, yogurt large glass of milk
Dinner 2 filet mignons, grilled veggies, caesar salad with 3 hard boiled eggs. large glass of milk
Evening snack, large glass of milk and 1 cup of pistacchios
After 8pm iced tea or water only.
Follow this general philosophy of eating and work out with heavy compound movements and you will put on some mass.

 

[cant get BIG]

2 fillet mignons, your bank account must be drained. but it looks good

 

[cant get BIG]

u drink any water in there?

 

[cant get BIG]

do u eat the same thing everyday

 

[huskyguy]

I do not eat the same thing, that is just a typical day. I try to consume an entire gallon of whole milk every day. I do drink water or unsweetened iced tea in the evenings. The general philosophy is to eat a lot of good heathy food throughout the day. The filet mignons were a special treat for today, usually I am eating chicken breasts or pork tenderloin. Lots of eggs, lots of meat, green veggies and a gallon of milk, those are the best foods for bulking.

 

[RJ]

I DO eat the same thing every day and I am getting about 4200cals a day. Example:

Meal 1 - Protein shake w/ 16oz. milk, PB sandwich
Meal 2 - 7 whole eggs, 1/2 cup oats
Meal 3 - 2 chix breasts, 1 cup rice
Meal 4 - 2 cans tuna
Meal 5 (post workout) - protein shake, banana
Meal 6 - 1 chix breast, 1/2 cup rice
Meal 7 - Protein shake w/ 16oz. milk, 4tbsp PB

4250 cals, 445 pro, 280 carbs

 

[cant get BIG]

do u gain a lot of fat while drnking all that whole milk?

 

[cant get BIG]

thats looks like a good one too... what about u RJH. do u gain alot of fat from eating all those whole eggs? do u drink whole milk too?

 

[BRO FO SHO]

I DO eat the same thing every day and I am getting about 4200cals a day. Example:

Meal 2 - 7 whole eggs, 1/2 cup oats
[/QOUTE]

How is your cholesterol with those whole eggs?

Milk is good and I try atleast half a gallon of milk and a gallon of water.

 

[RJ]

thats looks like a good one too... what about u RJH. do u gain alot of fat from eating all those whole eggs? do u drink whole milk too?

I don't gain much of fat from the eggs. the milk may add some, but I drink skim or 1%. Plus, that's only a quart a day.

Originally posted by BRO FO SHO
How is your cholesterol with those whole eggs?

Milk is good and I try atleast half a gallon of milk and a gallon of water.

My cholesterol is great. I always have my blood checked mid-cycle and it has always been fine. I read an article recently that I will try to post if I find it on the myths of egg yolks and causing crazy cholesterol. Just an opinion from some study of course, but interesting. My thought on eggs is this:

I can eat 7 whole eggs or 12 whites to get the same amount of protein. Cheaper for me to eat 7. Is it alot of eggs each day? Yes. But you do what you have to to get to where you want to be.

I also try and get about 1-1.5 gallons of H2O every day.

 

[Frosty]

Here's some info that deals with cholesterol:

http://www.ravnskov.nu/cholesterol.htm

http://www.westonaprice.org/moderndiseases/benefits_cholest.html

 

[cant get BIG]

hey Frosty, whats your diet look like

 

[Frosty]

hey Frosty, whats your diet look like

It's all over the place right now. Currently I'm just trying to eat lots of healthy things. Beef, liver, lots of fruits and veggies, soaked nuts, fish oil, raw milk, raw butter, etc. Nothing specific at the moment.

Once I get really lean, I'm going to follow a diet where I do low carb (5%) until I workout, then I'll eat 100g of carbs or so in the 2-4 hours after I workout. This way I'll have good timing of carbs and eat low carb most of the day (which I do well on). So it would basically be meat and veggies until I workout, then milk, some fruits, and some starchy veggies (yams, potatoes, beets, etc) in the post-workout period.

 

[cant get BIG]

ya mine is all over the place aswell, so i am trying to see what others are like and choose one to follow

 

[Frosty]

I'd suggest finding what works best for you instead of just picking one that looks good on paper.

The Metabolic Diet is great for this.

 

[RJ]

Here's some info that deals with cholesterol:

http://www.ravnskov.nu/cholesterol.htm

http://www.westonaprice.org/moderndiseases/benefits_cholest.html

Yeah, what he said.

Thanks Frosty!!

BTW, I've got some soaked nuts over here dying to be had. LOL.

 

[cant get BIG]

whats the metabolic diet?

 

[Frosty]

Check this out:

http://steroidology.com/forum/showthread.php?s=&threadid=47553&highlight=basic+diet+planning

It's one of the first things I cover.