After reading John Roman’s post about whether to bulk or cut ("If I could magically reduce your BF to 6%, would you be happy with the muscle), I’ve decided to go on a bulking phase … but in the way nate dogg has … trying to minimize fat gain. I’ll be doing CW’s ABB HT and doing HIIT twice a week, with one day a week completely idle. Here is my meal plan as of right now. I work in an office environment, so I don’t really have access to a refridgerator. I’m on a tight budget, so getting LC grow isn’t really an option … the whey is either Optimum Nutrition or EAS Simply Protein.
Time Carbs Fat Protein Calories
7:00 AM Breakfast
Whey 3 Scoops 9 9 63 370
Flax Oil 1 TBSP 0 14 0 126
Fish Oil Caps 10 caps 0 10 0 90
9 33 63 586
9:45 AM Snack
Salmon .5 Large Can 0 17.5 42 325
Peanuts .33 cup 10 24 11 281
10 41.5 53 606
12:15 PM Lunch
Whole Wheat Macaroni 3/4 Cup 47 1 10 237
Tuna 1 Can 0 1 35 150
FF Marinara Sauce 1/4 cup 5 0 1 25
Dannon LightnFit 1 cup 17 0 6 90
Apple 1 16 0 0 64
85 2 52 566
3:15 PM Snack
Myoplex 1 Packet 24 2 42 280
Whole Wheat Bread 2 Slices 32 2 8 180
56 4 50 460
4:30 PM WORKOUT
5:45 PM PWO
Whey/Malto 1 Shake 53 3 21 320
7:15 PM Dinner
Brown Rice .5 Cup 64 2 6 300
Grilled Chix 1 Breast 0 4 35 180
Whey Protein 1 Scoop 3 3 21 120
Veggies 1 Cup 20 0 5 100
87 9 67 700
10:30 PM Before Bed
Cottage Cheese 1 Cup 6 2 32 180
Flaxseed Oil 1 TBSP 0 14 0 126
Whey Protein 1 Scoop 3 3 21 120
Fish Oil Caps 5 Caps 0 5 0 50
9 24 53 476
Totals: Carbs Fats Protein Calories
309 116.5 359 3714
33% 28% 39%
I’ve been training “smart” for 2 years, but my progress has stalled. My one friend, who lifted significantly less than me in HS, can now lift around the same weight, yet he has a more muscular appearance than I. I’m 20 yo, 5’11, 180, ~9% BF. I am contemplating on taking Mag-10, but am looking for insight from others.
Thanks,
Mike
be careful not to overtrain. and i find that when bulking i do better to keep the carbs to protien on at least a one to one ratio.
one more thing…i too bought some “whole wheat” pasta the other day, but when i got it home i realized that nutritionaly, it was nearly identical to enriched pasta! identical serving sizes were identical in calories, carbs, and protein. the only difference in the whole grain stuff is that it had one less gram of sugars, and one more of fiber. if anyone knows if whole wheat pasta is worthwhile or not please post.
Hi,
Just some advice
- Post workout have 2 grams of carbs per kg of body weight. I was 180 lbs (23yrs old) and went to 192 lbs without changing my eating.
You would have 45grams protein, 165 grams of carbs. And have 5 grams creatine and 25 grams glutamine. 50- 60% of carbs from fruit juice berry blend then 40% from malto…
2.Add some more calories to your myoplex shakes like 2 banana’s and 1 teaspoon of olive oil. you should be having 50 grams of smart fats.
-
Dont judge yourself against your friend. if you do that you’ll lose focus on your goals.
-
Your 20 yrs old dont worry about your b/f level get as big as you can, you have loads of fat burning/ muscle building hormones running around your body. And i bet your metabolism is running like 10 horses.
-
Cycle training every month , and stick to the big exercises…front squats, deads, chin, dips, rows, press movements.
Hope that helps
supreme: the whole wheat pasta has a lower GI than enriched pasta.
dwain: about the myoplex shakes, I don’t want to add olive oil to them since I am trying to stick with the berardi massive eating meal combos
also, here is another plan with the P+C first … let me know which you like better.
Time Carbs Fat Protein Calories
7:00 AM Breakfast
Myoplex 1 Packet 24 2 42 280
Milk 1 Cup 13 0 9 90
Peach 2 Medium 20 0 0 84
57 2 51 454
9:45 AM Snack
Whey 3 Scoops 9 9 63 360
Olive Oil 2 Tbsp 0 27 0 240
Fish Oil Caps 10 Caps 0 10 0 90
9 46 63 690
12:15 PM Lunch
Whole Wheat Macaroni 3/4 Cup 47 1 10 237
Tuna 1 Can 0 2 35 150
FF Spaghetti Sauce .25 Cup 5 0 0 20
Yogurt 1 Cup 17 0 6 90
69 3 51 497
3:15 PM Snack
Myoplex 1 Packet 24 2 42 280
24 2 42 280
4:30 PM WORKOUT
5:45 PM PWO
Whey/Malto 1 Shake 53 3 21 320
7:15 PM Dinner
Brown Rice .5 Cup 64 2 6 300
Grilled Chix 1 Breast 0 4 35 180
Whey Protein 1 Scoop 3 3 21 120
Veggies 1 Cup 20 0 5 100
87 9 67 700
10:30 PM Before Bed
Cottage Cheese 1 Cup 6 2 32 180
Flaxseed Oil 1 TBSP 0 14 0 126
Whey Protein 1 Scoop 3 3 21 120
Fish Oil Caps 5 Caps 0 10 0 100
9 29 53 526
Totals: Carbs Fats Protein Calories
308 94 348 3467
36% 24% 40%
Supreme: One more thing with the pasta, some brands are better than others. While at the store, I looked at one type of “whole wheat” pasta, but it was actually a blend of wheat and enriched, with nearly the same nutrient breakdown as white pasta.
Hodgson Mills pasta, on the other hand, is 100% whole wheat and not a blend. A serving of it has 34 grabs of carbs, 6 fiber and 10 protein.
You probably picked up the blend.
Mike