casualbb bulking diet v. 1.0

[casualbb]

Here's my bulking diet based on the sort of foods I can picture myself eating. Thanks to everyone for their help, notably Debaser and bigdho for posting a lot of sample foods. Your input really helped me organize this in my head. PLEASE FEEL FREE TO COMMENT!

5 Meals total, not including pre-workout shake
With each meal: 1 glass water

Meal 1: Breakfast
-4 Eggs, boiled
-6 oz. Chicken
-1 bowl cheerios w/1 cup 2% milk
-another cup of 2% milk
----Supplements
-2 fish oil tablets for 2g of EFA’s

Calories: 900
P/C/F: 90, 60, 30

Meal 2: Lunch
-4 oz. Chicken
-1/2 cup oats
-2 tblspoon peanut butter
-1 cup 2% milk
-1 cup broccoli

Calories: 850
P/C/F: 70, 80, 30

Meal 3: Mid-afternoon snack (4:00 PM)
-4 oz. Chicken
-1 cup orange juice
-1/2 cup Ravioli, meat-filled, with tomato sauce
----Supplements:
-Creatine

Calories: 500
P/C/F: 45, 45, 13

**If workout day, Add: Pre-workout**
-1 additional cup orange juice
-1 scoop optimum whey

Calories: 225
P/C/F: 23/30/2

Meal 4: Dinner, Post-workout
-8 oz. Beef/chicken/fish
-1 cup mashed potatos
-1 cup broccoli
-2 cups 2% milk
-Dessert (200 cal or less)

Calories: 1000
P/C/F: 90/120/40

Meal 5: Before bed
-4 oz. Chicken
-1 banana
-1 bowl cheerios w/1 cup 2% milk
-Another cup 2% milk
-1 cup broccoli
----Supplements:
-2 fish oil tablets


Calories: 720
P/C/F: 75/75/15

Non-workout day totals:
Total Calories: 3950-4000
Total grams P/C/F: 370/380/130
Calories from Protein: 1480
Calories from Carb: 1520
Calories from Fat: 1175
Macronutrient ratios, Carb/Protein/Fat: 38/37/25 (almost 40/30/30)

Workout day totals:
Total Calories: 4200
Total Grams P/C/F: 390/395/132
Calories from Protein: 1560
Calories from Carb: 1580
Calories from Fat: 1188
Macronutrient ratios, Carb/Protein/Fat: 39/38/23

 

[Debaser]

Awesome, you're even eating more than I originally outlined. This is a good thing, but remember that consistancy is the key.

 

[InTraining]

Looks like a good plan casual.....what do you think the fat gain, if any, will be on this?

 

[JKurz1]

Here's my bulking diet based on the sort of foods I can picture myself eating. Thanks to everyone for their help, notably Debaser and bigdho for posting a lot of sample foods. Your input really helped me organize this in my head. PLEASE FEEL FREE TO COMMENT!

5 Meals total, not including pre-workout shake
With each meal: 1 glass water

Meal 1: Breakfast
-4 Eggs, boiled
-6 oz. Chicken
-1 bowl cheerios w/1 cup 2% milk
-another cup of 2% milk
----Supplements
-2 fish oil tablets for 2g of EFA’s

Calories: 900
P/C/F: 90, 60, 30

Meal 2: Lunch
-4 oz. Chicken
-1/2 cup oats
-2 tblspoon peanut butter
-1 cup 2% milk
-1 cup broccoli

Calories: 850
P/C/F: 70, 80, 30

Meal 3: Mid-afternoon snack (4:00 PM)
-4 oz. Chicken
-1 cup orange juice
-1/2 cup Ravioli, meat-filled, with tomato sauce
----Supplements:
-Creatine

Calories: 500
P/C/F: 45, 45, 13

**If workout day, Add: Pre-workout**
-1 additional cup orange juice
-1 scoop optimum whey

Calories: 225
P/C/F: 23/30/2

Meal 4: Dinner, Post-workout
-8 oz. Beef/chicken/fish
-1 cup mashed potatos
-1 cup broccoli
-2 cups 2% milk
-Dessert (200 cal or less)

Calories: 1000
P/C/F: 90/120/40

Meal 5: Before bed
-4 oz. Chicken
-1 banana
-1 bowl cheerios w/1 cup 2% milk
-Another cup 2% milk
-1 cup broccoli
----Supplements:
-2 fish oil tablets


Calories: 720
P/C/F: 75/75/15

Non-workout day totals:
Total Calories: 3950-4000
Total grams P/C/F: 370/380/130
Calories from Protein: 1480
Calories from Carb: 1520
Calories from Fat: 1175
Macronutrient ratios, Carb/Protein/Fat: 38/37/25 (almost 40/30/30)

Workout day totals:
Total Calories: 4200
Total Grams P/C/F: 390/395/132
Calories from Protein: 1560
Calories from Carb: 1580
Calories from Fat: 1188
Macronutrient ratios, Carb/Protein/Fat: 39/38/23

Good, but I see a few things that could make this even better.

Lose the cheerios in both meals........replace the am ones with another 1/2 cup of oats and the pm ones with some almonds or peanuts.

you got enough fat with the eggs and fish oils in meal one. Lose the 2% and either mix your oats in water and add in a protein scoop, or use skim/1%

the pasta and orange juice need to be dumped in your 3rd meal. I'd either use brown rice or a sweet potatoe. If you want pasta, use 100% whole wheat or a couple slice of bread. The juice can be replaced with H20.

I'd switch the PW shake to post workout and have a solid meal about an hr after. Maybe add in the gluc. instead of the OJ. Substitute the mashed potatoes with a yam or even sweet potatoes.

Dump the banana.......no need to restor liver glyogen at this time.......

I think a shake (casein) or glass of milk (warm makes you sleepy...lol) and some peanuts is a great pre-bed snack..........


Switch it up and I'll bet if you train hard, you'll see some sweet results......keep me posted haus.

 

[Debaser]

Jkurz, fruit is important, whether your aim is liver glycogen or not.

Also, if anything I would add MORE fat to the diet. Not take it away.

 

[JKurz1]

Jkurz, fruit is important, whether your aim is liver glycogen or not.

Also, if anything I would add MORE fat to the diet. Not take it away.

100% agree that fruit is important........IT'S NOT important before bed or in juices...........that's for sure....

As for adding fats, absolutely............just make them essentials.........try EFA or fish oils and peanuts!

2% is gar-bage...........IMO....just My opinion.............

 

[anthrax]

I would replace some chicken with red meat
and cheerios with oat meal

BTW, how much do you weigh ?
and are you juicing ?

 

[chewyxrage]

why are you drinking 2%?

personal preference?

 

[Debaser]

As important as EFA's are, saturated fat IS important as well.

 

[InTraining]

Well....I am now adopting this diet...I have been looking to clean up my eating for awhile(no fast food, soda) and still want to grow..

I will be making a few minor changes but I bought all the food I need today!