I am currently bulking and trying to consume around 3300 calories give or take 100 or so. So here it is, if more information is needed with how many calories, fat,carbs, or protein I have that in my journal also. Now that I have added everything up I was right around 4000 calories for today which is alright I think for my goals which are to put on mass and strength I want to reach 210 by the end of the college year (Mid May) I weigh about 189 right now or so. Well there it is, if there is anything else I could add to better things please tell. I know I need more veggies though.
7:00
Dole Mixed Fruits (3/4 Cup)
Egg
Egg
Egg
Egg
Sara Lee Whole Wheat Bread (1 Slice)
10:00
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Tyson Skinless Boneless Chicken Breast 4oz
Flavorite Breast of Chicken (1/2 can)
Flavorite Breast of Chicken (1/2 can)
Banana (med)
Sea Gold Smoked Oysters (1/2 cup) (50g)
Sea Gold Smoked Oysters (1/2 cup) (50g)
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
12:15
protein Shake
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Birds Eye Classic mixed Vegtables
Baked Ham (4.1oz)
Our Family Peanut Butter (2 Tbsp)
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
2:30
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Flavorite Breast of Chicken (1/2 can)
Flavorite Breast of Chicken (1/2 can)
Apple (large)
4:30
Tyson Skinless Boneless Chicken Breast 4oz
Baked Ham (4.1oz)
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
7:00
Banana (med)
Workout
9:00
Protein Shake
Banana (med)
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Tyson Skinless Boneless Chicken Breast 4oz
Our Family Peanut Butter (2 Tbsp)
12:00
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Our Family Peanut Butter (2 Tbsp)
Banana (med)
There is a lot of bread here. I would try to limit the bread to what you need for sandwiches and replace the calories with a bowl of oatmeal at breakfast. You breakfast needs to be more substantial anyway. I agree about a bigger meal pre-workout. You should be eating enough then to fuel your workout.
Alright well all the bread I eat is for sandwiches haha lots of peanut butter, tuna, chicken breast etc. But I could cut out a sandwich here and there and eat a serving or two in the morning of oatmeal for the calories they can give me. What would you suggest I eat before I workout?
I am just getting ready to purchase Surge, creatine and beta alanine powder, ZMA, Flameout, Metabolic Drive Complete, and possibly REZ-V BTW. But other than that I am glad to see my diet is on the right track
Does anyone have anything else to add to this? The more information the better I can make my diet I have also decided to up the calories to 4500 or so. Here is what it has been like for the last two days.
8:30
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
Protein Shake
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Flavorite Breast of Chicken (1/2 can)
Flavorite Breast of Chicken (1/2 can)
Nutcracker Mountain Trail Mix (1oz)
Nutcracker Mountain Trail Mix (1oz)
10:30
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Our Family Peanut Butter (2 Tbsp)
Baked Ham (4.1oz)
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
Protein Shake
12:30
Dakota Growers Pasta
Dakota Growers Pasta
Tyson Skinless Boneless Chicken Breast 4oz
Banana (med)
Protein Shake
2:30
Lettuce (1 Cup)
Lettuce (1 Cup)
Good Sense Sunflower Nuts (1/4 Cup)
Egg Whites
Egg Whites
Hidden Valley Ranch Light (2Tbsp)
Protein Shake
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
4:30
Apple (large)
Sea Gold Smoked Oysters (1/2 cup) (50g)
Sea Gold Smoked Oysters (1/2 cup) (50g)
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Our Family Peanut Butter (2 Tbsp)
Egg Whites
Banana (med)
6:30
Dakota Growers Pasta (3/4 Cup)
Raw Shrimp (14 About)
Raw Shrimp (14 About)
Whole Corn (1/2 Cup)
9:00
Sara Lee Whole Wheat Bread (1 Slice)
Sara Lee Whole Wheat Bread (1 Slice)
Egg Whites
Flavorite Breast of Chicken (1/2 can)
Flavorite Breast of Chicken (1/2 can)
Amino Burst 3000
Swanon Multi-Vitamin
EFA’s Superior Essential Fatty Acids
EFA’s Superior Essential Fatty Acids
Protein Shake
Banana (med)
11:30
Apple (large)
How how are things looking still? This is how I always eat, I never eat crap food because I dont want to get slown down in the least bit.
Sorry for this next post but I forgot to put it in my last one. I was wondering if I would be classified as an ectomorphic. My stats as of today are
Age:20
Height:6’1
Weight:191
Body Fat Percentage: 7.2
I have been lean/skinny whatever you want to call it.
Anything else that is needed I would be more than happy to supply.
1/4 cup egg beeter
3/4 cup milk (any kind is fine)
3/4 cup oatmeal (not the prepackaged kind)
1 tablespoon ground flax seed
1/2 scoop of whey protein powder
roughly 20 or so almonds
top with half a sliced banana & 1/4 cup FF or lowfat yogurt for some flavor.
this should yield you about 500-600 good clean calories. It’s close to the Men’s Health ultimate Breakfast but I eat it anytime.
Seeing as you have some PB and banana already in there I’ll throw this at you too.
1 banana peeled and rolled with 1 whole wheat tortilla shell smeared with a serving of PB. Try it, you won’t gag trust me.
7% BF seems a little low but it is doable. If that’s the base you have to start with you should be able to get the results you want.
I will get a picture of me up ASAP. But the soonest that I can have it posted will be on Monday or Tuesday because a friend and I took a trip to where I go to college and I didn’t being my camera along with me. I will also take a picture of the device I use saying I have 7% body fat. I don’t know how accurate it is but that is what I have been going by for awhile now.
I have also decided to up the calories to 4500 or so. Here is what it has been like for the last two days.