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Hey guys, 1st off, I'm a total beginner to weight training and dieting, I'm 34, 5'11", 175lbs, very high metabolism, been 172-177lbs for years.
I am looking to bulk up, I had this diet setup for me, let me know if its right on point, or something looks wrong. Thanks, Jon
3300 calorie target
300g protein
350g carbs
77g fats
Meal 1
2 large eggs, 6 egg whites, 2 slices turkey bacon
(choose green fiber filled veggies like bell pepper, spinach, broccoli, and tomatoes and make omlette with bacon in it), ½ tablespoon olive oil for cooking
1 cup rolled oats (weighed dry, you can use a little bit of honey, splenda, cinnamon, or cook with almond milk)
Meal 2
6oz chicken breast (weighed cooked no skin), 10oz yams (or sweet potato)
½ tablespoon olive oil for cooking
1 cup veggies (no carrots or peas.. fiberous veggies like bell peppers, cucumbers, spinach, asparagus.. etc..)
Meal 3 (post workout)
60g whey shake, 1 whole white bagel
Meal 4
8oz tilapia (weighed raw) (can also be substituted with 6oz of ground turkey)
½ tablespoon olive oil for cooking, 10oz sweet potato or yam
Meal 5
4 oz chicken breast
1 1/2 cup red kidney beans (low sodium please if your gonna do the canned ones)
Take 2 cups veggies and make a salad out of this…
½ tablespoon olive oil for cooking
Meal 6
8oz round steak (aka London broil) (I understand this can be costly.. we can work around it with casein shakes and cottage cheese if that’s the case.. )
1/2 tablespoon olive oil for cooking
½ avocado
If the steak is too costly..
30g casein shake
1 cup 1-2% fat cottage cheese
1 whole avocado…
All foods can be seasoned as you wish with spices.. I recommend mrs dash but it can get expensive so choose something that works for your budget... look into salsa picante and the such…no dressing unless its vinaigrette on the salad
