T Nation

Sample Day for 250g Carbup?


#1

Hey Ct, hopefully you can help me here. My carbup is on wednesday. Upto 250G of carbs for the day and clean. Can you give me a sample meal plan for a 250g carbup? thanks alot (also include creatine and glutamine into the day). This is based on your article- refined physique transformation.


#2

Man, this would be opening up the gate of Hell! Everybody would ask me to design their own diet after that!!! It's not complicated... locate a food composition chart that tells you how much carbs per portion of certain foods.

Go with something like 4 meals containing 60g of carbs each spread throughout the day. Use rice, rice cakes, oatmeal, potatoes and yams to get your carbs... not really complicated.


#3

This was my bulking diet for a while, just play around with the macros and voila!

1) 2 cups oats, 1 scoop whey, Fish Oil X 5
92g / 17g / 40g

2) Bagelwich (1 Bagel, 1 cup egg whites, 1 slice cheese), 1 banana
78g / 9.5g / 39g

3) Sandwich (2 slices WW bread, 1 can tuna), 1 apple, 2 potatoes
99g / 4.5g / 35g

4) 8 eggs, 1 slice cheese
6g / 43g / 54g

5) Salad (2 romaine heads, 1 slice cheese, 1 beef burger, 4 tbsp fat-free ranch), 1 bag sunflower seeds, Fish Oil X 5
22g / 41g / 33g

Workout Days - 2 scoops Surge Recovery
42g / 4.5g / 25g

Total -
Training Days: 339g CHO, 124.5g Fat, 226g Pro = 3,588 kcal
Off Days: 297g CHO, 120g Fat, 210g Pro = 3,258 kcal


#4

i thought 2 cups oats yield around 60g not 92g, and also a bagel around 50g not 78g


#5

oops didnt notice the banana!


#6

1/2 a cup of oats has 27 g of carbs. 2 cups would be 108 g


#7

I don't count fiber, but you can if you want I guess...


#8

im thinking

5 egg whites, 1 banana 1 apple, oatmeal

grilled chiken,bison,veggies and sweet potato fries

a shake and whole wheat protein pancakes

10 pcs sushi and 3 rolls with brown rice


#9

sweet potato fries will be baked in oven