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Bulking Meal Plan (Looking for Help)

jdb1979 Posts: 58 Joined: 2004/03/25	2004/10/26, 10:53 PM Here is an example of what I am currently eating at my maintenance. I am looking for someone to help me adjust some of the items and help me get to a 3000cal diet with a 40/50/10 (p/c/f) setup. Here is my Current Intake Meal#1(6am) 37/26/5 5egg whites, 1 egg 1 cup skim milk 1 slice wheat toast Meal#2 (8am) 25/41/2.5 Myoplex Lite Shake Apple Meal#3 (10am) 28/9/17 2oz Walnuts 1/2c cottage cheese Meal#4 (Noon) 62/74/3.5 Chicken Breast 1/2 cup steamed veggies 8oz yogurt 1/2 cup brown rice Meal#5 (3pm) 25/20/2.5 Myoplex Lite shake Workout (5pm) Meal#6 (6pm) 40/8/4 PWO Shake Meal#7 (7:30) 60/40/10 (Slight Variations) Dinner Total Daily Intake Cal/Pro/Carb/Fat 2376/277/218/44 Like I said above I would like to up this to 3000 cals per day with a 40/50/10 split.... Putting me around: 300p/375c/33f Any input on this would be greatly appreciated. Thanks.......Josh
deadheadted Posts: 123 Joined: 2004/05/31	2004/10/27, 10:04 AM I'd decrease your protein intake and increase your fat/carbohydrate intake. Also, why such a small post-WO shake? Depending on your bodyweight/intensity of that day's workout (more for legs, less for arms, etc), most guys consume 600+ calories in their shake during a bulk. Maintenance will be lower than that, but a lot more than 40g carbs and 8 g protein.
jdb1979 Posts: 58 Joined: 2004/03/25	2004/10/27, 10:33 AM ============ Quoting from deadheadted: I'd decrease your protein intake and increase your fat/carbohydrate intake. Also, why such a small post-WO shake? Depending on your bodyweight/intensity of that day's workout (more for legs, less for arms, etc), most guys consume 600+ calories in their shake during a bulk. Maintenance will be lower than that, but a lot more than 40g carbs and 8 g protein. ============= The PWO Shake is 40protein/8carbs/4fat and I have kept the carbs low because currently I am working out at about 8pm and I dont want many carbs before I go to sleep but I am changing my workout time to 5pm starting Monday.
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/28, 11:23 PM MAN.... WHERE IS YOUR PRE-BED MEAL? when bulking you should really consider a nice meal before bed so you get all the protein you need while sleeping since this time is when you growth... one example of this meal is 1 cup cottage cheese + one glass milk with whey protein + 2 tbs peanut butter. how about that?
jdb1979 Posts: 58 Joined: 2004/03/25	2004/10/29, 11:11 AM I have started eating about 1/2 cup cottage cheese and 1 cup of milk but i will try adding the whey & p.b. Thanks for the suggestion....
t2vfxjszpy Posts: 1 Joined: 2006/01/08	2006/01/08, 01:29 PM I would like for someone to give me a meal plan for gaining mass.My intake should have 270g proten,630g carbs.,125g fat and 4500 calories. thanks mark
NeedaSpot Posts: 30 Joined: 2005/02/17	2006/01/10, 10:34 AM deadheadted I'd decrease your protein intake and increase your fat/carbohydrate intake. Also, why such a small post-WO shake? Depending on your bodyweight/intensity of that day's workout (more for legs, less for arms, etc), most guys consume 600+ calories in their shake during a bulk. Maintenance will be lower than that, but a lot more than 40g carbs and 8 g protein. What's the logic behind consuming more carbs than protein?
NeedaSpot Posts: 30 Joined: 2005/02/17	2006/01/14, 07:58 PM i understand the reasoning for higher carbs for your post-workout, however im talking about overall diet. Generally the carb ratio is higher than the protein ratio when people refer to bulking diets. what is the logic in this?
asimmer Posts: 8,201 Joined: 2003/01/07	2006/01/15, 11:53 AM needaspot - I don't think the carb ratio should be higher than the protein. For a bulking diet you still need a good amount of protein, as you aretrying to gain muscle. You carb ratio will go up simply to supply a little more energy for heavier lifting and to increase your caloric intake. The amount of carbs you take in should be based on what you were previously taking in - you don't need a drastic increase for a bulking phase. Mnay people will drastically incraese their calories or carbs for a 'bulking' phase - they end up bloated and fat and have to work that much harder to lean out. Try adding an additional chicken breast and a 1/2c oatmeal to your current meal plan and see how it goes. -------------- I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor. - Henry David Thoreau