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Bulking Diet Revised

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Valleylad
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2007/06/16 08:36:35 (permalink)
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Bulking Diet Revised

Hi fella's im planning to gain some weight ready for next seasons rugby & would appreicate any comments on my planned bulking diet.

Think ive pretty much got it nailed?

Will most likely have a cheat meal on sunday at brekkie.

Im 24, 6ft0, 12st5 & BF11-12%.

6am - 60g Oats, 250mls Whole milk, 1 banana, 5egg whites, 2whole eggs.

9am - 3Weetabix or 50g Oats, 130g Tuna, 20g Peanut Butter.

12pm - 1 Tortilla Wrap, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna with Cheese + mayo + salad. 125g Yogurt, 1 kiwifruit.

13pm - Train Weights Monday/Wednesday/Friday. CV Tuesday/Thursday, Saturday & Sunday Off.

14pm - PWO 30g Whey, 60g Maltodextrin, 5g Creatine.

15pm - 3Weetabix or 50g Oats, 130g Tuna, 20g Peanut Butter.

18pm - 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna with 85g Pasta or 125g Rice. 100g Mixed Veg, 4-5 Olives, Mayo, 1 Apple.

21pm - 200g Cottage Cheese or Quark & 20g Peanut Butter.

Thanks
post edited by daismith906 - 2007/06/16 08:38:09

“Anyway they don’t always have junk food — sometimes I cook a microwave meal."

The most caring mum in Britain!!!!


#1

14 Replies Related Threads

    theiopener
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    RE: Think its pretty much nailed and g 2007/06/16 08:38:15 (permalink)
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    looks good on the whole i would say though with your carb sources that pasta has less carbs than rice and oats has less carbs than weetabix so adjust the sizes to meet your macro needs. Also if youre bulking why no carbs at last meal too?
    post edited by theiopener - 2007/06/16 08:39:06
    #2
    ToxicToffee
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    RE: Think its pretty much nailed and g 2007/06/16 08:39:27 (permalink)
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    was the other one not working?
    #3
    Valleylad
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    RE: Think its pretty much nailed and g 2007/06/16 08:40:18 (permalink)
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    Cool so would 100g Pasta & 4weetabix do?

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #4
    theiopener
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    RE: Think its pretty much nailed and g 2007/06/16 08:42:03 (permalink)
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    entirely up to you mate, i just provide the advice you rejig the diet to suit . For instance pasta poer 100g carries with it 60g of carbs but also 11g of pro. Rice per 100 carries 73g of carbs and 2g of pro. SO simply adjust the portion sizes to meet your ratios for each meal
    #5
    Valleylad
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    RE: Think its pretty much nailed and g 2007/06/16 08:44:41 (permalink)
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    Thanks will stick with 100g pasta & 50g oats then.

    TT - no not really wasnt gaining that much so am planning to up the calories

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #6
    ToxicToffee
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    RE: Think its pretty much nailed and g 2007/06/16 08:46:12 (permalink)
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    simply up portion size then
    #7
    Valleylad
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    RE: Think its pretty much nailed and g 2007/06/18 11:40:24 (permalink)
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    As i dont know what time my training will be from day to day would it be best to split the 100g Pasta from my 18pm meal over 2meals?

    Say 12pm 50g/ 18pm 50g so the carbs are more spread out throughout the day (still getting the kcals in) but reducing the risk of them turning into fat?

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #8
    OoOGazOoO
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    RE: Think its pretty much nailed and g 2007/06/18 12:23:58 (permalink)
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    Can you post your new 're-adjusted' diet below.
    #9
    Valleylad
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    RE: Think its pretty much nailed and g 2007/06/18 12:53:42 (permalink)
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    No probs Gaz

    6am - 60g Oats, 250mls Whole milk, 1 banana, 5egg whites, 2whole eggs.

    9am - 50g Oats, 130g Tuna, 20g Peanut Butter.

    12pm - 50g Pasta & half tortilla wrap, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna with Cheese + mayo + salad. 125g Yogurt, 1 kiwifruit.

    13pm - Train Weights Monday/Wednesday/Friday. CV Tuesday/Thursday, Saturday & Sunday Off.

    14pm - PWO 30g Whey, 60g Maltodextrin, 5g Creatine.

    15pm - 50g Oats, 130g Tuna, 20g Peanut Butter.

    18pm - 50g Pasta + half tortilla wrap or 125g Cooked Rice, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna. 100g Mixed Veg, 4-5 Olives, Mayo, 1 Apple.

    21pm - 200g Cottage Cheese or Quark & 20g Peanut Butter.

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #10
    OoOGazOoO
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    RE: Think its pretty much nailed and g 2007/06/18 13:14:12 (permalink)
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    PWO - Increase whey slightly here.

    PPWO - Lose the peanut butter and up the oats here.

    The rest looks ok but seems light on omega 3s.

    Flax oil, seeds, oily fish, fish liquids, etc...
    #11
    Valleylad
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    RE: Think its pretty much nailed and g 2007/06/18 13:25:30 (permalink)
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    how about.......

    40g Whey PWO
    +
    80g Oats instead of Peanut Butter PPWO

    Will get some fish oil capsules to take in the evening prior to bed!

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #12
    OoOGazOoO
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    RE: Think its pretty much nailed and g 2007/06/18 13:27:36 (permalink)
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    That looks better.

    #13
    Valleylad
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    RE: Think its pretty much nailed and g 2007/06/18 13:32:39 (permalink)
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    Thanks Gaz!

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #14
    Valleylad
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    RE: Think its pretty much nailed and g 2007/06/18 13:48:20 (permalink)
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    Right final post (sorry about hassling you guys for info)!

    Have worked out my diet for the times i can possibly train throughout the day. Here goes.......

    Training at 7am
    6am - 60g Oats, 250mls Whole milk, 1 banana, 5egg whites, 2whole eggs.
    7am - Train Weights.
    8am - PWO 40g Whey, 60g Maltodextrin, 5g Creatine.
    9am - 80g Oats, 130g Tuna.
    12pm - 50g Pasta & half tortilla wrap, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna with Cheese + mayo + salad. 125g Yogurt, 1 kiwifruit.
    15pm - 50g Oats, 130g Tuna + 20g Peanut Butter.
    18pm - 50g Pasta + half tortilla wrap or 125g Cooked Rice, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna. 100g Mixed Veg, 4-5 Olives, Mayo, 1 Apple.
    21pm - 200g Cottage Cheese or Quark & 20g Peanut Butter+ Fish oil capsules.

    Training at 13pm
    6am - 60g Oats, 250mls Whole milk, 1 banana, 5egg whites, 2whole eggs.
    9am - 50g Oats, 130g Tuna, 20g Peanut Butter.
    12pm - 50g Pasta & half tortilla wrap, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna with Cheese + mayo + salad. 125g Yogurt, 1 kiwifruit.
    13pm - Train Weights.
    14pm - PWO 40g Whey, 60g Maltodextrin, 5g Creatine.
    15pm - 80g Oats, 130g Tuna.
    18pm - 50g Pasta + half tortilla wrap or 125g Cooked Rice, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna. 100g Mixed Veg, 4-5 Olives, Mayo, 1 Apple.
    21pm - 200g Cottage Cheese or Quark & 20g Peanut Butter + Fish oil capsules.

    Training at 16pm
    6am - 60g Oats, 250mls Whole milk, 1 banana, 5egg whites, 2whole eggs.
    9am - 50g Oats, 130g Tuna, 20g Peanut Butter.
    12pm - 50g Pasta & half tortilla wrap, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna with Cheese + mayo + salad. 125g Yogurt, 1 kiwifruit.
    15pm - 50g Oats, 130g Tuna & 20g Peanut Butter.
    16pm - Train Weights.
    17pm - PWO 40g Whey, 60g Maltodextrin, 5g Creatine.
    18pm - 50g Pasta + half tortilla wrap or 125g Cooked Rice, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna. 100g Mixed Veg, 4-5 Olives, Mayo, 1 Apple.
    21pm - 200g Cottage Cheese or Quark & 20g Peanut Butter + Fish oil capsules.

    Training at 18pm
    7am - 60g Oats, 250mls Whole milk, 1 banana, 5egg whites, 2whole eggs.
    10am - 50g Oats, 130g Tuna, 20g Peanut Butter.
    13pm - 50g Pasta & half tortilla wrap, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna with Cheese + mayo + salad. 125g Yogurt, 1 kiwifruit.
    16pm - 50g Oats, 130g Tuna & 20g Peanut Butter.
    18pm - Train Weights.
    19pm - PWO 40g Whey, 60g Maltodextrin, 5g Creatine.
    20pm - 50g Pasta + half tortilla wrap or 125g Cooked Rice, 100g Turkey or Chicken/Beef/Salmon/White Fish/Tuna. 100g Mixed Veg, 4-5 Olives, Mayo, 1 Apple.
    22.30pm - 200g Cottage Cheese or Quark & 20g Peanut Butter + Fish oil capsules.

    “Anyway they don’t always have junk food — sometimes I cook a microwave meal."

    The most caring mum in Britain!!!!


    #15
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