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Mates Bulking Diet - Apr. 17 2008 19:21:57
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jcolder2006
Posts: 66
Joined: Oct. 23 2006
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Gday all thought id post my mates diet as he doesnt have access to the internet
5am
4 burgen linseed bread
150g Cheese
250ml Freshly squeezed Mango and orange juice
1 Omega 3,6,9 Capsule
8am
250g Low Fat fromage frais
130g tropical oat cereal
1 Bananna
11am
2 Large wholemeal Baps
150g Chicken
1 Tomato
32g wild rocket leafs
2pm
2 Large wholemeal Baps
150g Chicken
1 Tomato
32g wild rocket leafs
TRAINING 3pm for An Hour
PWO
40g Whey 15g Dextrose 15g Malto
5pm
250g Lean Mince Meat
150g Wholwheat Pasta
250g Spicey Domio Sauce
8pm
250g Low Fat fromage frais
130g tropical oat cereal
1 Omega 3,6,9 Capsule
The macro's Work out to Cals=4500 P=322 C=465 F=150
This is obviously for his bulk up he's 202lbs atm and is around 15-20% BF his aim is to build up some mass and strength.
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RE: Mates Bulking Diet - Apr. 17 2008 21:14:28
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AlasTTTair
Posts: 1794
Joined: Mar. 1 2007
From: Liverpool
Status: offline
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quote:
ORIGINAL: jcolder2006
Gday all thought id post my mates diet as he doesnt have access to the internet
5am
4 burgen linseed bread
150g Cheese
250ml Freshly squeezed Mango and orange juice
1 Omega 3,6,9 Capsule
No real protein source. Also way too much cheese here. Change the cheese for 150-200g of meat or eggs etc.
8am
250g Low Fat fromage frais
130g tropical oat cereal
1 Bananna
No protein here. Fromage frais and tropical oat cereal are NOT ideal carb sources.
11am
2 Large wholemeal Baps
150g Chicken
1 Tomato
32g wild rocket leafs
Not too bad, though more bread than I'd like to see (overall)
2pm
2 Large wholemeal Baps
150g Chicken
1 Tomato
32g wild rocket leafs
Same comments as above. Too much bread now.
TRAINING 3pm for An Hour
PWO
40g Whey 15g Dextrose 15g Malto
More carbs PWO IMO. 50-60g sugars.
5pm
250g Lean Mince Meat
150g Wholwheat Pasta
250g Spicey Domio Sauce
Fine, I'd say.
8pm
250g Low Fat fromage frais
130g tropical oat cereal
1 Omega 3,6,9 Capsule
Same problem as earlier. Also, are carbs needed here, at his body fat?
The macro's Work out to Cals=4500 P=322 C=465 F=150
This is obviously for his bulk up he's 202lbs atm and is around 15-20% BF his aim is to build up some mass and strength.
150g is enough fat, but most of it is coming from cheese. Cheese is fine, but I wouldn't eat as much, esp in one go. Try replacing some of the sat fats with mono and polyunsaturated fats from nuts, oily fish etc etc. Also, omega 3s are pretty much non existent. 20g a day should do it  .
Limit bread to one meal. Have lots of natural carb sources: oats, potatoes, rice etc. You don't have any.
Protein in every meal. Not enough here.
Does he need this many cals to gain? The split isn't bad, but I'm just wondering if this would be slightly too many (may very well not be though).
Hope that helps! 
Other comments above in bold.
< Message edited by AlasTTTair -- Apr. 17 2008 23:30:11 >
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RE: Mates Bulking Diet - Apr. 17 2008 21:27:12
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beefycol
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totaly agree ^^^
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RE: Mates Bulking Diet - Apr. 17 2008 21:36:23
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FrankenJim
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Im no Expert but that seems some Sound advice there!
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RE: Mates Bulking Diet - Apr. 18 2008 18:17:00
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jcolder2006
Posts: 66
Joined: Oct. 23 2006
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Fromage frais does have protein in lots i eat it because i cant stand cottage cheese so will just leave it for before bed and also my mate doesnt like fish at all cant stand the stuff so i told him to get udo's oil . ok for meals that need replacing
5am
4 burgen linseed bread
5 Whole Eggs
250ml Freshly squeezed Mango and orange juice
8am
300g sweet potato
250g Lean Mince
50g Mozerella
11am
1 bananna
100g dry roasted nuts
2pm
300ml whole milk
75g Oats
50g Milk Protein Concentrate
udo's oil
8pm
Fromage frais w/ Sugar free jelly crystals
< Message edited by jcolder2006 -- Apr. 18 2008 18:45:05 >
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RE: Mates Bulking Diet - Apr. 18 2008 18:44:43
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jcolder2006
Posts: 66
Joined: Oct. 23 2006
Status: offline
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before i forget how much udo oil should he use a day?
< Message edited by jcolder2006 -- Apr. 18 2008 19:07:08 >
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RE: Mates Bulking Diet - Apr. 18 2008 20:56:03
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AlasTTTair
Posts: 1794
Joined: Mar. 1 2007
From: Liverpool
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quote:
ORIGINAL: jcolder2006
Fromage frais does have protein in lots i eat it because i cant stand cottage cheese so will just leave it for before bed and also my mate doesnt like fish at all cant stand the stuff so i told him to get udo's oil . ok for meals that need replacing
No worries; Fish isn't essential. Beef and eggs are good choices when bulking. Poultry also.
5am
4 burgen linseed bread
5 Whole Eggs
250ml Freshly squeezed Mango and orange juice
8am
300g sweet potato
250g Lean Mince
50g Mozerella
11am
1 bananna
100g dry roasted nuts
Protein sources badly needed. Don't count the protein in the nuts. Would also like to see a starchy carb here in addition to the banana (depending on how carb tolerant he is.
2pm
300ml whole milk
75g Oats
50g Milk Protein Concentrate
udo's oil
A meal is badly needed at 5pm methinks.
8pm
Fromage frais w/ Sugar free jelly crystals
If there really is a good amount of protein in the fromage frais then stick with it. I don't eat it, so I'm not sure.
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Bringing back the high-fat diet
Taking carb-heads down a peg or two
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RE: Mates Bulking Diet - Apr. 19 2008 17:39:39
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fraser
Posts: 2055
Joined: Jun. 18 2006
From: ABERDEEN
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Have you tried quark instead of cottage cheese? Have it with sugar free jelly crystals, it's lovely
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