i put this bulking diet togher my self... i am 170 5'9 around 15% bf
i don't mind putting on some fat for the winter as long as a get some muscle with it
meal 1 8am
8oz. 2% milk
3 squares of shedded wheat
2 scoop prolab whey protein
1tbsp natural peanut butter
1tbsp flax oil
meal 2 10am
2 slices toasted wheat bread
8 egg whites
about 2 tbsp ketchup
12:30pm
pump the great iron
20 min cardio 3mph 3% incline
meal 3
post workout shake
2scoop prolab protein
40g dextrose
5g creatine
meal 4 3pm
2 chicken breasts
1cup brown rice cooked
meal 5 5pm
1 can tuna
250 g cooked potatos
1tbsp no fat mayo
1tbsp flax oil
meal 6 7pm
2 chicen breast
1 baked potato
meal 7 9pm
10 oz steak
some veggies
meal 8
before bed 2 scoop protein with milk
your input would be great guys
i am a bit worried about putting on too much fat though because i used to wiegh in at about 230 a major fat ass, and up until now i have been cutting and busting my ass to get the fat off. the last thing i want to see is it come back on but it will be worth it to get some muscle mass with it.
thanks guys i hope u can help !!
i don't mind putting on some fat for the winter as long as a get some muscle with it
meal 1 8am
8oz. 2% milk
3 squares of shedded wheat
2 scoop prolab whey protein
1tbsp natural peanut butter
1tbsp flax oil
meal 2 10am
2 slices toasted wheat bread
8 egg whites
about 2 tbsp ketchup
12:30pm
pump the great iron
20 min cardio 3mph 3% incline
meal 3
post workout shake
2scoop prolab protein
40g dextrose
5g creatine
meal 4 3pm
2 chicken breasts
1cup brown rice cooked
meal 5 5pm
1 can tuna
250 g cooked potatos
1tbsp no fat mayo
1tbsp flax oil
meal 6 7pm
2 chicen breast
1 baked potato
meal 7 9pm
10 oz steak
some veggies
meal 8
before bed 2 scoop protein with milk
your input would be great guys
i am a bit worried about putting on too much fat though because i used to wiegh in at about 230 a major fat ass, and up until now i have been cutting and busting my ass to get the fat off. the last thing i want to see is it come back on but it will be worth it to get some muscle mass with it.
thanks guys i hope u can help !!