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critique my new diet and bulk up plan.

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bulkingup
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2004/02/11 19:23:21 (permalink)
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critique my new diet and bulk up plan.

6: 20 - pre workout

1 banana, 2 slices of whole wheat bread, 1 serving of peanut butter, 1 glass of milk. 1 multivitamin. ( 570 kalories )

6: 45 am workout

post workout : at about 7: 40 - 8:20 am

2 servings of optimun nutritions 100% whey, with water of course. 1 serving of peanut butter. 2 slices of wheat bread. (630 kalories)

11: 30 am

4 slices of whole wheat bread, 1 tablespoon of flaxseeds. 1/2 serving of peanut butter. ( 515 calories )

2:30 pm

5 slices of whole wheat bread. 1/2 seving of peanut butter (510 kalories )


5:30

2 slices of whole wheat bread. 1 tablespoon of flax seed ( 250 kalories.

8: 20 pm . eat whatever moms cooks. usually rice with chicken or beef or fish whatever typical spanish food. im guessing there must be a ****load of calories in there.

9: 10 pm

1 serving of nlarge ( im guessing about 700 calories with the milk.)

at about 11 pm

2 servings of optimun nutrition whey with 2 glasses of milk. i tablespoon of flax seeds and some cottage cheese. go to bed. ( about 650 calories ?)

so total calories per day about 4000 +

can somebody recomend something to add. take in mind that all those meals i have to get them in in between classes. i leave my house at 8: 30 am for college and get back home at about 8: 30 pm. with almost back to back classes, and there are some things i simply can not take to school and eat it there or i simply havent found out a way to do so. if any body has any suggestions feel free to add them please. thanks


now my workout plan:

Flat Bench - 12,10,8,6,

Incline Bench - 10,8,6,

dumbbell flies 10 10 10

Millitary Press 10 10 15

Close grip bench press 5 10 12



tuesday------------------------------back/traps/biceps


pull ups
Barbell Bent-over Row
Dumbbell Shrug
cross body hammer burls
barbell curls/Close-Grip EZ Bar Curl
Drag Curl



wednesday----------------------------- legs/abs


Leg Extensions
Lying Leg Curls
LUNGES
squat
Cross-Body Crunch
Crunch - Hands Overhead
Decline Reverse Crunch



thursday ---------------------------chest/shoulders/triceps

Flat Bench - 12,10,8,6,

Incline Bench - 10,8,6,

dumbbell flies 10 10 10

Millitary Press 10 10 15

Close grip bench press 5 10 12


friday --------------------------- off



saturday -------------------------back/traps/biceps

pull ups
Barbell Bent-over Row
Dumbbell Shrug
cross body hammer burls
barbell curls/Close-Grip EZ Bar Curl
Drag Curl

thanks.
#1

6 Replies Related Threads

    valbo
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    RE: critique my new diet and bulk up plan. 2004/02/12 17:49:57 (permalink)
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    A dont know about u mate but that breakfast would still be in ma stomach 25 mins later, might be best to leave it nearer 40 mins!
    #2
    valbo
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    RE: critique my new diet and bulk up plan. 2004/02/12 17:52:35 (permalink)
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    A dont know about u mate but that breakfast would still be in ma stomach 25 mins later, might be best to leave it nearer 40 mins!
    #3
    JL
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    RE: critique my new diet and bulk up plan. 2004/02/26 21:03:02 (permalink)
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    Have to agree with valbo on that one. I wouldn't eat that and then work-out in that short ammount of time. Other than that your diet looks like it's pretty solid. Tons of calories. If I was you I would up the protein a bit. Also, for the all day at school thing try making your own protein bars and take those. It's what I do. They seem to hold up well, have tons of protein and calories. Here's a link for a good recp.
    http://www.wheyconcentrate.net/page14.html
    #4
    shades
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    RE: critique my new diet and bulk up plan. 2004/02/26 21:29:31 (permalink)
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    it seems that u have less than 200g of protein there, personally i would up the protein and make sure u have protein in each meal as u have near to no protein in 4 of ur meals. i see of your carbs are complex carbs which is good, just up the protein and u got urself a pretty good bulking diet IMO
    #5
    danwat1234
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    RE: critique my new diet and bulk up plan. 2004/03/02 07:07:48 (permalink)
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    Before the first meal of the day, have whey in water with NOTHING else (no fats/milk) to reverse the catabolic state of your body to anabolic. No fat, no that it is reversed as quickly as possible. So, mayber take 20-40g whey in water @ 6AM?
    #6
    danwat1234
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    RE: critique my new diet and bulk up plan. 2004/03/02 07:10:53 (permalink)
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    By the way JL, that protein bar recipe has alot of simple carbs in it= uneeded insulin spike=may lead to fat gain.
    #7
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