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2007/01/03, 10:27 PM
Ok i am starting a clean bulk where ideally i would get about 3500 calories/300 g protein/200-300 g carb.
What i came up so far with is:
Breakfast: 1 cup oats in 1 cup skim milk with frozen blueberrys mixed for flavor. 1 scoop ON whey protein with 1 cup skim milk, 1 cup orange juice.(tablet fish oil)
Snack: ~ 30 grams protein from lean meat( chicken/turkey/tuna) 1 cup brown rice mixed with vegetables.
Lunch( about 40 minutes preworkout): Can of tuna/ banana.
Postworkout: Home made shake with ~ 70 gram protein, 700 calories with dextrose added/1 tablespoon honey.(Do i need to add some type of carb here besides the dextrose/honey?)
Dinner: ~10 oz steak/chicken with 1 cup mixed vegetables with 1 table spoon virgin olive oil.(fish oil tablet)
Bedtime: 1 cup lowfat cottage cheese, 1 cup low fat milk(fish oil tablet)
With this i get around 280 grams of protein(which is close enough to my goal), about 250 grams carbs, but my problem is the calories, i am only getting about 2700-3000.
Any suggestions on how to add ~700 calories using all good foods would be very appreciated, whilst keeping the carb intake during nighttime relatively low(preferably limit carbs after PWM), thanks.
Btw the protein shake is really good in my opinion, chocaltely/peanut butter. If anyone is interested the recipe is:
2 cups skim milk, 2 scoops protein powder, 2 table spoons natural peanut butter, 1/2 cup cottage cheese. Then i just add dextrose/ 1 table spoon honey for insulin spike but that's optional.
Also I'm 17/195 lbs/6 feet and want to get to 205-210, if any of that helps.
Thanks.
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2007/01/03, 11:05 PM
Add more good fats like Natural Peanut Butter and if your on a bulk get rid of the Skim Milk and go WHOLE, whole milk will have more calories in it then skim.
Take more Fish oil too like 2 pills with every meal or 4 in morning and 4 with dinner.
Also Whey and use it only for a PWO and for shake in the moring and other time of day or night use Casein instead of Whey. You can use both a mix of Half Whey and Half Casein in Milk like I'm about to start on.
You can buy protien in custom mixes at https://www.trueprotein.com/default.aspx.
Mix up your carbs too with Rice, Oats, Potatos (My favs are Red and Sweet), Good Breads, Beans and ect just don't get stuck in a have to have same crap everyday because in most cases people that do this end up giving-up or cheating overboard from being bored of the same ole same ole.
I make my fat burning diets really interesting so on a bulk diet you can really get creative and still keep it clean. You can do stuff like throw icecream in a shake, use heavy cream ect.
Just adding 1 TBSP of Natural Peanut Butter into a shake adds 110 Calories.
A 1/4 Cup of Nuts can be 160 Calories.
Rasins are high in calorie and so are Peas you just have to do some researching and find the stuff that in small amounts has alot of Calories in it.
Also at 17 you should be getting ready to add natural weight to so beware of not over doing yourself your in your high teens and will grow more withing the next 2 years!
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