My Bulking Meals

[jtrink]

Hey guys, I've decided to journal my daily meals during my bulk. A little background info: I'm 5''10 currently 163ish, during my bulk I'm doing Bill Starr's 5x5 program. My goals are listed in my sig and I'm looking to be around 180 by may 2009, the month I graduate college. I started my official bulk Sunday December 8th, 2008.

[jtrink]

Morning:
3 eggs
3 sausage links
1 banana
12 ounces of milk
1 fish oil cap
1 multivitamin

Pre-workout:
2 scoops whey
cup of applesauce
2 scoops peanut butter

post workout:
2 scoops whey

lunch:
4 slices of turkey (lunch meat)
2 slices of chicken (lunch meat)
3 slices of swiss cheese
1 bowl of white rice
16 ounces milk
1 banana
1 fish oil cap

Mid - afternoon:
1 cup of applesauce
handful or two of trail mix

Dinner:
boneless chicken breast
ranch dressing
1 bowl of pasta
mixed veggies
backed potato w/ colby jack cheese
12 ounces of milk

late night:
1 bowl of cottage cheese
1 yogurt cup with mixed fruit on bottom
8 ounces of milk

summary -> Every meal I ate today after breakfast was uncomfortable. Hopefully my stomach stretches soon. I would use fitday to track all the calories, however this is a lot of information to input!

[jtrink]

Morning:
1 bowl of oatmeal
1 banana
12 ounces of milk
3/4 scoop of whey protein
1 yogurt
1 fish oil cap
1 multivitamin

breakfast is a little smaller because I'm not even remotely hungry.

Lunch:
3 slices of turkey lunch meat
3 slices of chicken lunch meat
1 cup of applesauce
1 bowl of ice with mixed veggies
8 ounces of milk
1 fish oil cap

Afternoon:
trail mix
1 banana
2 tablespoons of peanut butter

Dinner:
1 boneless pork chop
1 red skinned potato
1 bowl of creamy garlic pasta
12 ounces of milk
1 multi

Late Night:
1 bowl cottage cheese
1 cup of yogurt with fruit at the bottom
8 ounces of milk
1 scoop whey protein

[ELmx479]

You need some carbs in there after your workout. I like to get around 100g of carbs and 50g of protein after lifting. One thing that helps me eat more is doing 25-30mins of cardio when I wake up on my off days. I get down 1000 calories for breakfast no problem and just keep going from there.

[jtrink]

You need some carbs in there after your workout. I like to get around 100g of carbs and 50g of protein after lifting. One thing that helps me eat more is doing 25-30mins of cardio when I wake up on my off days. I get down 1000 calories for breakfast no problem and just keep going from there.

I probably get close to 50 carbs after lifting. (applesauce = 25, and probably close to 20 with the trail mix). I load up the carbs at dinner with a bowl of pasta and a baked potato. Do you have any other suggestions for quick carbs after lifting?

[jtrink]

Breakfast:
3 eggs
3 sausage links
1 banana
12 ounces of milk
3/4 scoop of whey
1 muli
1 fish oil cap

mid morning:
trail mix

Lunch:
5 slices of lunch meat
1 bowl of garlic noodles
1 banana
1 pb and jelly sandwich
8 ounces of milk
1 fish oil cap

pre-workout:
1 cup of applesauce
2 scoops of whey protein

post-workout:
2 scoops whey protein

Dinner:
1 boneless chicken breast
1 bowl of rice
1 red skinned potato
12 ounces of milk
1 coop whey protein

Latenight:

[BULK_BOY]

Do you have any other suggestions for quick carbs after lifting?

Yes. Fruitopia or any Fruit Juice Blends. Especially the ones with added sugar.:)

[jtrink]

Morning:
3 eggs
3 sausage links
1 banana
1 fish oil cap
1 multi
out of milk :(

mid morning:
2 tablespoons of peanut butter
1 cup of applesauce
trail mix

Lunch:
1 can of tunafish
goldfish
V8 juice
1 banana

mid afternoon:
trailmix
water

Dinner:
1 boneless porkchop
1 red skinned potato
1 bowl of rice
1 whey protein shake

Late Night:
4-5 beers
1 bottle of champagne

My semester ended today, so i went out and partied with some friends. I tried to drink in moderation.

[jtrink]

Breakfast:
3 eggs
1 sausage link
....

Lunch:
1 large chicken pot pie
2 tbs. peanut butter

Mid-afternoon:
1 banana

Dinner:
1 chicken sandwhich
1 med. frosty
1 baked potato with sour cream and butter

Late Night:
1 bowl of rice
1 plate of salad
1 yogurt
12 ounces of milk
1 scoop of whey protein
2 tbs. of peanut butter
1 multi

As I said, I just got home, so today's meals were pretty weak.

End of week weigh in: 164 lbs.



note: going home today for break, so I'm trying to eat everything that is left in my house (only problem is its not very much)

[jtrink]

Morning:
3 Jumbo eggs with peperjack cheese
1 apple
1 yogurt with fruit on the bottom
12 ounces of milk

Lunch:
1 pork chop (boneless)
1 plate of salad
1 cup of rice
12 ounces of milk

Mid dinner:
2 tbs peanut butter
handful of pretzels

dinner:
~10 ounce steak
mashed potatoes
12 ounces of milk
1 cup of corn

late night:
1 baked potato with cheese
7 Yuenling Lagers

bad eating day today. need to pick it up tomorrow.

[ELmx479]

Morning:
3 Jumbo eggs with peperjack cheese
1 apple
1 yogurt with fruit on the bottom
12 ounces of milk

Not too bad, try some oatmeal or a wheat bagel in there. Milk is really easy to add calories too if your on the go. If me and my buddies stop at sheetz to grab a drink I will get a 32oz milk=520 cals, and 32g protein.

Just to give ya an ex:

My breakfast today..
3eggs & 3 whites
1 wheat bagel w/pb
16oz milk
1 orange

Mid morning..
Oatmeal
banana
1 scoop whey w/milk
2 tbsp of pb
cheese stick

[OneLiftOneKill]

Breakfast:
3 eggs
1 sausage link
....

Lunch:
1 large chicken pot pie
2 tbs. peanut butter

Mid-afternoon:
1 banana

Dinner:
1 chicken sandwhich
1 med. frosty
1 baked potato with sour cream and butter

Late Night:
1 bowl of rice
1 plate of salad
1 yogurt
12 ounces of milk
1 scoop of whey protein
2 tbs. of peanut butter
1 multi

As I said, I just got home, so today's meals were pretty weak.

End of week weigh in: 164 lbs.



note: going home today for break, so I'm trying to eat everything that is left in my house (only problem is its not very much)


Calories

3 Extra Large Eggs 240

Link Sausage 463

Chicken Pot Pie 670

2 tbsp peanut butter 190

Large Banana 121

Chicken Sandwich 400

Wendys Medium Frosty 418 (54g sugar!)

Wendys Baked Potato 320

Bowl of Brown Rice 108

Plate of Salad with Ranch Dressing 100

Yogurt 138

12 oz Milk 200

1 Scoop Whey Protein 110

2 tbsp Peanut Butter 190

3668 Calories


For your weight that is a nice bulk and you will be seeing the scale go up next week. I think you need just a little more protein in your diet although I didn't calculate it.

More protein shakes or tuna should do it.

[jtrink]

thanks guys for the input. That was my first week of bulking, and it was during finals week so I couldn't really get a meal routine down. I am goin to add more protein, and I know I need more oatmeal. I have it, i just chose to eat eggs in the am, I'll follow your advice and have it as a mid morning snack.

[jtrink]

woke up late so I missed breakfast.

Lunch:
2 slices of whole wheat bread
3 slices of lunch meat (ham)
2 slices of swiss cheese
1 Kiwi (found it in the back of my fridge)
1 bowl of oatmeal
1 scoop of whey protein
12 ounces of milk

mid afternoon:
1 orange
2 tbs. of peanut butter
12 ounces of milk
1 bowl of salad

dinner:
1 chicken breast
1 baked potato with cheese
1 side of mixed veggies with cheese sauce
12 ounces of milk

(i came to the determination that I will incorporate a bowl of pasta/rice with every dinner or lunch during the week, weekends I will not require as many carbs.)

late night:
1 yogurt
1 banana
12 ounces of milk
1 multi

[jtrink]

Morning:
1 bowl of oatmeal with butter
1 banana
1 english muffin with butter and cream cheese
12 ounces milk
1 multi
1 fish oil tab

mid morning:
1 bowl of rasin bran
12 ounces of milk
1 kiwi
1 orange

Lunch:
2 slices whole wheat bread
2 slices of swiss cheese
3 slices of turkey
12 ounces milk

pre-workout:
1 cup of applesauce
2 scoops whey protein

post-workout:
2 scoops whey protein

dinner:
chinese food:
plate of rice, steam veggies with chicken (no sauce of any kind)
12 ounces of milk

late night:
1 bowl of pasta with butter
1 cup cottage cheese
1 yogurt with fruit on the bottom
12 ounces milk

[jtrink]

morning:
3 jumbo eggs
2 slices of wheat toast with jelly & butter
10 ounces of milk
1 scoop whey protein
1 banana

mid morning:
nothing... busy.

lunch:
2 slices of wheat bread
2 slices of swiss cheese
10 ounces of milk
3 slices ham
1 bowl of oatmeal
handful of pretzels
1 fish oil tab

mid afternoon:
16 ounces of milk
1 scoop of Serious Mass shake ( appx 650 calories and 25g protein)
2 tbs of peanut butter

dinner:
1 large plate of pasta w/ meat sauce
8 ounces of milk
1 yeungling lager

late night:
2 tbs of peanut butter
8-10 ounces of milk
1 yogurt with fruit on the bottom
1 cup of applesauce
part of a loaf of bread (decent sized) w/ butter

[BULK_BOY]

Current BW? Meals are looking good.

[jtrink]

Current BW? Meals are looking good.

weighed myself with jeans on today and no shoes @ 168

i weigh in every friday, thanks.

[jtrink]

morning:
1 bowl of oatmeal
1 english muffin with cheese
1 banana
10 ounces of milk
1 fish oil cap

mid morning:
1 orange
1 yogurt with fruit on the bottom
10 ounces of fruit juice

Lunch:
4 slices of ham
2 slices of whole wheat bread
2 tbs. peanut butter
10 ounces of milk

mid afternoon:
spicy chicken sandwich from Wendy's

pre-workout:
1 cup of applesauce
2 scoops whey protein
12 ounces milk

post-workout:
2 scoops whey protein with water

dinner:
1 boneless porkchop
1 serving veggies
1 serving rice
10 ounces of milk

late night:
1 small bowl of ice cream
1 cup of cottage cheese
1 yogurt with fruit on the bottom
12 ounces of milk

late night (2):
1 large bowl of oatmeal
10 ounces fruit juice

[jtrink]

morning:
3 jumbo eggs
1 english muffin with cream cheese and butter
2 tbs. of peanut butter
10 ounces of orange juice
1 fish oil tab

mid morning:
1 scoop whey protein
1 apple
appx 3 tbs. of peanut butter

lunch:
5 pieces of sliced ham
2 slices of Swiss cheese
1 bowl of pasta with butter and cheese
2 clementines
1 yogurt
12 ounces of water

mid afternoon:
1 scoop of Serious Mass shake ( appx 650 calories and 25g protein)
2 tbs. of peanut butter
1 fish oil tab

dinner:
1 large boneless chicken breast
1 bowl of brown rice/curry
1 serving of green beans
3 small beets
12 ounces of milk

late night:
1 small bowl of ice cream
1 bowl of oatmeal
12 ounces of milk
1 multi

Today was a pretty typical non-lifting day diet. So i decided to check fitday.com to get an approximation on my calorie intake. Everything added up hits: 4,210 (I'd say I'm right at 4,000)!!! That's pretty ridiculous! I should be 175 in no time at all. Hopefully not too fast though.

[jtrink]

morning:
10 ounces of milk
1 bowl of oatmeal
1 clementine
1 fish oil tab

had to eat a light breakfast because i'm going to the gym in the morning.

pre-workout:
2 scoops whey
1 cup applesauce

post-workout:
2 scoops of whey
lunch about 1 hour after workout

lunch:
4 slices of chicken
2 slices of honey wheat bread
1 cup of brown rice
1 apple
5 tbs. of peanut butter
handful of pretzels
1 fish oil tab
10 ounces of milk
(still hungry)

mid afternoon:
12 ounces milk
1 yogurt
1 applesauce cup

dinner:
1 1/2 large plates of beef stir fry with noddles
12 ounces milk

late night:
1 bowl of lowfat ice cream
1 orange
1 cup cottage cheese
1 yogurt with fruit on the bottom

[jtrink]

End of Week Weigh In: 168.8 lbs. 5lbs. gained in 11 days. Shooting for 175-180 by January 12th

[jtrink]

morning:
3 jumbo eggs
2 slices of wheat toast
1 yogurt with fruit on the bottom
1 banana
1 scoop whey protein
12 ounces of milk

mid morning:
2 tbs. of peanut butter
1 orange
10 ounces fruit juice
1 fish oil tab

lunch:
4 slices of lunchmeat
2 slices of honey wheat bread
4 tbs. of peanut butter
12 ounces of milk
1 apple

midafternoon:
1 scoop serious mass shake (appx 625 calories 25g protein)
(need to eat atleast 1 cup of rice at some point today)

Dinner:
2 boneless porkchops
1 serving of mashed potatoes
1 serving of green beans
10 ounces milk

late night I:

late night II:

[jtrink]

thinking I may be gaining weight too fast?

[jtrink]

morning:
1 bowl of oatmeal
1 banana
1 waffle with butter and syrup
10 ounces of milk

mid morning:
1 orange
10 ounces fruit juice

lunch:
2 slices roast beef
2 slices ham
3 slices swiss cheese
1 applesauce cup
1 cup of rice
10 ounce sof milk

mid afternoon:
2 lagers (sunday football)

dinner:
1 slices of swiss cheese
1 applesauce cup
1 large boneless chicken breast
mixed veggies
mac N' Cheese
~12-16 ounces of milk

late night:
1 yogurt
1 bowl of oatmeal
8 ounces orange juice

didn't really eat much today. i tend to eat more during the week when i lift.

[jtrink]

morning:
2 jumbo eggs
1 large egg
2 slices of toast
1 banana
12 ounces of milk
1 scoop whey

mid morning:

[jtrink]

not posting my meals this week. too many relatives over at my house and using my computer. continuing to bulk. and will weigh in on friday.

[jtrink]

End of week weigh in:

170 lbs.

I can now continue to get my 6 meals a day, should be around 173 by the end of the week.

[jtrink]

morning:
1 bowl of oatmeal
4 strips of bacon
10 ounces of milk
1 yogurt

mid morning:
2 tbs of peanut butter
12 ounces of milk
1 scoop of whey
1 english muffin with butter

lunch:
2 slices of wheat bread
2 slices of ham
1 1/2 slices of turkey
1 apple
4 tbs of peanut butter
10 ounces of milk

pre-workout:
2 scoops whey
1 cup applesauce

post-workout:
2 scoops whey
1 cup applesauce

dinner:
2 porkchops
1 large baked potato
3 beets
2 cups of corn
12 ounces of milk

late night:
1 bowl of oatmeal
1 yogurt with fruit on the bottom
1 cup cottage cheese
10 ounces of water

[jtrink]

decided to stop posting my meals for the time being. I have an excellent plan for the amount of food I need to intake in order to gain weight. I have also decided to try and stop binge drinking. I'm in college and I used to do it 2-3 times per week. I am going to try and hold myself under 7-8 beers and see how that works.

[WSUcougCaleb]

How tall are you and do you have any idea of where you are on body fat?
Your meals look like what I might want to model after I feel like I've stripped out my unwanted "bad" weight.

Just curious about if those meals with working out are helping you to get some good muscle weight packed on.