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View Full Version : Need help with bulking diet, first time doing this



guitarfreak2765
10-08-2008, 11:17 PM
Meal 1:
Egg Beaters (3 egg equiv.) - 102 Calories, 15g Protein
One Sausage - 216 Calories, 8g Protein, 20g Fat
2 Pieces Wheat Toast - 120 Calories, 5g Protein, 2g Fat

Meal 2:
Protein Bar - 180 Calories, 20g Protein, 4.5g Fat

Meal 3:
3 servings Peanut Butter - 540 Calories, 21g Protein, 45g Fat
4 pieces White Bread - 280 Calories, 8g Protein, 4g Fat

Meal 4:
Protein Bar - 180 Calories, 20g Protein, 4.5g Fat

Meal 5:
3/4 lb. Ground Turkey - 660 Calories, 51g Protein, 51g Fat
2 cups Refried Beans - 480 Calories, 28g Protein, 10g Fat
1 cup Shredded Cheese - 270 Calories, 12g Protein, 21g Fat

Meal 6:
Protein Shake - 138 Calories, 25g Protein, 2g Fat
1/2 cup Cottage Cheese - 120 Calories, 13g Protein, 5g Fat

Totals:
3,286 Calories
226g Protein
169g Fat


Something about those numbers seem way off. There's no way I took in over 200g Protein. I'm guessing I just screwed up somewhere with how much I actually ate or something. I pulled the nutritional facts straight off the boxes and all that too.

Also, that seems like way too much fat and too little calories to me. I'm starting a bulk phase, and I'm 6ft, 152lb., and 20 years old. I should be taking in 2900-3100 calories a day, and was hoping to hit somewhere in the 3400 area.

I figure I need to cut out the white bread and shredded cheese as well. I dunno, this is the first time I've ever watched what I ate, let alone make a full diet plan or anything, so I'm just flat out clueless. I need help D:

I should also add that I'm in school 11:30am-7pm, and only get one 30 minute break, so getting in full meals during this time is hard.

Tom Mutaffis
10-09-2008, 10:02 AM
I added some changed in bold. This should give you the extra 200-500 calories that you were looking for along with about 50 grams more protein, same prep time and most likely less cost.

Everything else looks good. When are you training though? Pre workout you can drink a serving of results (320 calories) and your PWO shake can be something like Opticen that will give you another quality nutritional source for recovery and mass building.


Meal 1:
Egg Beaters (3 egg equiv.) - 102 Calories, 15g Protein
One Sausage - 216 Calories, 8g Protein, 20g Fat
2 Pieces Wheat Toast - 120 Calories, 5g Protein, 2g Fat
Add banana - 80 calories

Meal 2:
Protein Bar - 180 Calories, 20g Protein, 4.5g Fat - Substitue with a shake instead - better quality protein source and will get more out of it (325calories, 40 grams protein)

Meal 3:
3 servings Peanut Butter - 540 Calories, 21g Protein, 45g Fat
4 pieces White Bread - 280 Calories, 8g Protein, 4g Fat - Use wheat bread, get big -not fat.

Meal 4:
Protein Bar - 180 Calories, 20g Protein, 4.5g Fat - Same down here, substitute with Shake or homeade protein bars (same macros)

Meal 5:
3/4 lb. Ground Turkey - 660 Calories, 51g Protein, 51g Fat
2 cups Refried Beans - 480 Calories, 28g Protein, 10g Fat
1 cup Shredded Cheese - 270 Calories, 12g Protein, 21g Fat

Meal 6:
Protein Shake - 138 Calories, 25g Protein, 2g Fat - Add skim milk, 12 OZ (12 grams protein and 150 calories)
1/2 cup Cottage Cheese - 120 Calories, 13g Protein, 5g Fat
.


Stay disciplined and watch that scale rise!

guitarfreak2765
10-09-2008, 04:44 PM
Awesome, thanks a ton man!
And yeah, I knew I needed to cut out the white bread, just haven't gotten the chance to hit the store for wheat bread yet, but I should have it by tomorrow.

guitarfreak2765
10-09-2008, 04:50 PM
Oh, and I usually work out around 6-6:30pm. I usually always drink a protein shake after I'm done lifting. But you said I should be having one beforehand too?