I’m going to be starting my bulking diet in 4 weeks. I plan on being at 192-195 lbs at 11-12% bodyfat when I start my bulk. After 12 weeks, I hope to be at 210lbs at 14% bodyfat or less.
7:00am
3 capsules of Biotest Alpha Male
3 capsule of Biotest M
7:45am
1 scoop Biotest Power Drive
Meal 1 8:00am
1 packet cream of wheat (100 cals 0g fat 21g carbs 3g protein)
1 tbsp flaxseed oil (120 cals 14g fat 0g carbs 0g protein)
1 cup orange juice (113 cals 0g fat 27g carbs 2g protein)
1/4 cup mixed berries (24 cals 0g fat 6g carbs 0g protein)
1.5 scoops Whey (165 cals 2g fat 3g carbs 35g protein)
During workout 8:45-9:45am
12oz Gatorade (75 cals 0g fat 21g carbs 0g protein)
1 scoop Whey (110 cals 1g fat 2g carbs 23g protein)
Post workout 9:45am
16oz water
2 scoops Biotest Surge (350 cals 2g fat 49g carbs 25g protein)
Meal 2 10:30am
8oz chicken breast (249 cals 3g fat 0g carbs 47g protein)
2 banana’s (217 cals 2g fat 45g carbs 2g protein)
1:00pm
3 capsules of Biotest Alpha Male
Meal 3 1:30pm
4oz chicken breast (124 cals 2g fat 0g carbs 23g protein)
1 cup cooked brown rice (216 cals 2g fat 45g carbs 5g protein)
Meal 4 4:00pm
4oz chicken breast (124 cals 2g fat 0g carbs 23g protein)
2 slices whole wheat bread (157 cals 3g fat 30g carbs 6g protein)
2 tbsp natural peanut butter (190 cals 16g fat 6g carbs 8g protein)
Meal 5 6:30pm
8oz chicken breast (249 cals 3g fat 0g carbs 47g protein)
1 cup cooked wheat pasta (173 cals 1g fat 37g carbs 7g protein)
1 cup raw brocalli (25 cals 0g fat 5g carbs 3g protein)
Cup of Green Tea
Meal 6 8:30pm
1/4 cup roasted almonds (191 cals 17g fat 6g carbs 7g protein)
3oz baby carrots (6 cals 0g fat 1g carbs 0g protein)
10:30pm
3 capsules Biotest ZMA
Meal 7 11:15pm
1 cup lowfat milk (124 cals 5g fat 12g carbs 8g portein)
1.5 scoops Biotest Grow! (130 cals 1g fat 10g carbs 20g protein)
1/2 cup 2% cottage cheese (82 cals 1g fat 3g carbs 14g protein)
11:30pm
1 packet Coromega fish oil
Daily totals
(Calories= 3313)
(Fat= 80g)
(Carbs= 338g)
(Protein= 308g)
I will also be drinking 1-1.5 gallons of water a day.
As far as training is concerned, I will be doing Chad Waterbury’s 3 day per-week full-body workout plan.
Feel free to make comments or suggestions.