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rkhan123
05-25-2009, 04:02 PM
I'm 17, 5 feet 6, and weigh 130 pounds. I want to gain some mass for football but I want to try to keep the fat to a minimum. I was only eating around 2200 cals before and I know that's not enough. So, the following is my new diet. I'm gradually adding cals so I don't gain too much fat. This is not what I'm going to eat everyday but macros are about the same. Any suggestions?

8AM: 3 large egg whites (100 cals, 10g protein)
9AM: 1 cup dry oats in 2 cups of skim milk and multivit (500 cals, 30g protein)
12AM: Kashi Bar and some grapes (200 cals, 6g protein)
2 AM: Tuna or salmon, 2 slices ww bread, and carrots (400 cals, 24g protein)
5 PM: Greek yogurt and grapes or pbj sandwich (300 cals, 10g protein)
7 PM (preworkout): Starbucks Doubleshot+Energy (200 cals, 12g protein)
7:15-8:30PM - Workout
8:45PM (postworkout): 1.5 scoop of whey in water, large banana, and some grapes (400 cals, 24g protein)
9:30PM: Chicken sandwich on 2 slices ww bread, carrots, and bunch of salsa
(400 cals, 32g protein)
10:30PM: string cheese or few spoons of greek yogurt (100 cals, 6g protein)
11:30PM: Bed

Totals: at least 2600 cals and 150g of protein

icnelly
05-25-2009, 04:18 PM
vegetables & leafy greens?

rkhan123
05-25-2009, 08:33 PM
o yea. i guess i should add them in there. probably with lunch and dinner. thx!

VikingWarlord
05-26-2009, 01:12 AM
The best advice I can give you is that micromanaging your schedule like that is insane and completely unnecessary. The content isn't bad at all but seriously...9 scheduled meal breaks a day? Also, if you're only eating 400 kCal above maintenance, you're not going to gain anything of any kind very quickly.

At 130lbs, your personal mantra needs to be "eat, lift, sleep, repeat". Just eat good quality foods and a lot of them. Use your eyes and if you're gaining too much too quickly, eat a little less.

samadhi_smiles
05-26-2009, 08:10 AM
more protein

the one
05-26-2009, 04:22 PM
protein is fine....no need for more..perhaps a few more cals though