lmicehoc
06-16-2009, 02:08 PM
want to bulk but I am studying for the bar and I only have a chance to work out 3 times a week. I am 6 feet tall and weigh 170. I am doing a grab bag diet. Please let me know what I should add or take out of this diet in order to get some pretty good clean gains. Tx
Breakfest
Option 1
3 whole eggs + 3 egg whites
1/2 cup Raisin Bran +
1/2 cup low-fat milk
Option 2
2 scoops whey protein
1 medium banana
Option 3
3 whole eggs + 3 egg whites
1 cup oatmeal
Option 4
Western Bagel’s Perfect 10 Bagel
Healthy Grain + 1 Tbsp. light cream
cheese
1 cup low-fat milk
Option 5
3 whole eggs
1 slice low-fat American cheese
3 slices Jennie-O Extra Lean
Turkey Bacon
1 cup oatmeal
Morning Snack
Option 1
1 cup low-fat cottage cheese +
1 cup sliced pineapple
Option 2
1 scoop whey protein +
1 cup oatmeal
Option 3
4–6 oz. plain low-fat yogurt
1 Tbsp. peanut butter
Option 4
1 cup low-fat cottage cheese
6 whole-wheat crackers
1 Tbsp. peanut butter
Option 5
Turkey rolls:
2 slices turkey deli meat
2 slices low-fat American cheese
1/4 avocado
1 Tbsp. light mayo
Layer one slice cheese on one slice turkey,
spread mayo on cheese, layer on avocado;
roll meat and cheese around avocado.
Lunch
Option 1
4 slices roast beef +
2 slices whole-wheat bread
1 cup broccoli
Option 2
1 can albacore tuna +
2 slices whole-wheat bread +
1 Tbsp. fat-free mayo
Option 3
4 oz. 95% lean ground beef +
1 slice low-fat American cheese +
1 whole-wheat hamburger bun
Option 4
1 can albacore tuna +
1 Tbsp. light mayo +
1 large whole-wheat pita pocket
Option 5
1/2 can (3 oz.) albacore tuna
1/2 cup low-fat cottage cheese
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
1 cup blueberries
Afternoon Snack
Option 1
1 cup low-fat cottage cheese +
2 Tbsp. salsa
Option 2
2 sticks light mozzarella
string cheese
Option 3
2 oz. beef jerky
Option 4
1 oz. fat-free cheese (Swiss,
cheddar or Monterey Jack)
2 slices turkey deli meat
1 oz. mixed nuts
Option 5
4 oz. shrimp +
1 Tbsp. seafood cocktail sauce
Dinner
Option 1
8 oz. top sirloin
1 cup broccoli
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 2
9 oz. tilapia
10 asparagus spears
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 3
8 oz. chicken breast
1 cup sliced zucchini
2 cups green salad +
2 Tbsp. olive oil/vinegar dressing
Option 4
9 oz. farmed Atlantic salmon
1/2 cup mixed frozen veggies
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 5
Chili Con Carne:
6 oz. lean ground beef
3.5 oz. canned diced tomatoes
with chiles
1/4 medium onion
Before Bed Snack
Option 1
1 cup low-fat cottage cheese +
2 Tbsp. roasted flaxseeds
Option 2
1 scoop casein protein
1 Tbsp. peanut butter
Option 3
1 cup low-fat cottage cheese
1 Tbsp. peanut butter
Option 4
2 oz. fat-free cheese (Swiss,
cheddar or Monterey Jack)
2 medium celery stalks +
1 Tbsp. peanut butter
Option 5
1 scoop casein protein +
1 Tbsp. flaxseed oil
ON WORK OUT DAYS
Preworkout Meal
Option 1
1 scoop whey protein
Option 2
1 scoop soy protein
Option 3
1/2 scoop whey +
1/2 scoop soy protein
Option 4
1 scoop mixed protein powder
(whey, casein, milk, soy or egg
protein)
Option 5
Low-carb ready-to-drink
protein shake
Post Workout Meal
Option 1
1 scoop whey protein +
1 scoop casein protein
1/2 medium plain bagel + 1 Tbsp. jelly
Option 2
1 scoop whey protein +
1 scoop casein protein
1 large slice angel food cake
Option 3
1 scoop whey protein + 1 scoop
casein protein + 20 oz. Gatorade
Option 4
1 scoop whey protein +
1 scoop casein protein
40 jelly beans
Option 5
1 scoop whey protein + 1 scoop
casein protein + 1 scoop Vitargo
Breakfest
Option 1
3 whole eggs + 3 egg whites
1/2 cup Raisin Bran +
1/2 cup low-fat milk
Option 2
2 scoops whey protein
1 medium banana
Option 3
3 whole eggs + 3 egg whites
1 cup oatmeal
Option 4
Western Bagel’s Perfect 10 Bagel
Healthy Grain + 1 Tbsp. light cream
cheese
1 cup low-fat milk
Option 5
3 whole eggs
1 slice low-fat American cheese
3 slices Jennie-O Extra Lean
Turkey Bacon
1 cup oatmeal
Morning Snack
Option 1
1 cup low-fat cottage cheese +
1 cup sliced pineapple
Option 2
1 scoop whey protein +
1 cup oatmeal
Option 3
4–6 oz. plain low-fat yogurt
1 Tbsp. peanut butter
Option 4
1 cup low-fat cottage cheese
6 whole-wheat crackers
1 Tbsp. peanut butter
Option 5
Turkey rolls:
2 slices turkey deli meat
2 slices low-fat American cheese
1/4 avocado
1 Tbsp. light mayo
Layer one slice cheese on one slice turkey,
spread mayo on cheese, layer on avocado;
roll meat and cheese around avocado.
Lunch
Option 1
4 slices roast beef +
2 slices whole-wheat bread
1 cup broccoli
Option 2
1 can albacore tuna +
2 slices whole-wheat bread +
1 Tbsp. fat-free mayo
Option 3
4 oz. 95% lean ground beef +
1 slice low-fat American cheese +
1 whole-wheat hamburger bun
Option 4
1 can albacore tuna +
1 Tbsp. light mayo +
1 large whole-wheat pita pocket
Option 5
1/2 can (3 oz.) albacore tuna
1/2 cup low-fat cottage cheese
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
1 cup blueberries
Afternoon Snack
Option 1
1 cup low-fat cottage cheese +
2 Tbsp. salsa
Option 2
2 sticks light mozzarella
string cheese
Option 3
2 oz. beef jerky
Option 4
1 oz. fat-free cheese (Swiss,
cheddar or Monterey Jack)
2 slices turkey deli meat
1 oz. mixed nuts
Option 5
4 oz. shrimp +
1 Tbsp. seafood cocktail sauce
Dinner
Option 1
8 oz. top sirloin
1 cup broccoli
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 2
9 oz. tilapia
10 asparagus spears
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 3
8 oz. chicken breast
1 cup sliced zucchini
2 cups green salad +
2 Tbsp. olive oil/vinegar dressing
Option 4
9 oz. farmed Atlantic salmon
1/2 cup mixed frozen veggies
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 5
Chili Con Carne:
6 oz. lean ground beef
3.5 oz. canned diced tomatoes
with chiles
1/4 medium onion
Before Bed Snack
Option 1
1 cup low-fat cottage cheese +
2 Tbsp. roasted flaxseeds
Option 2
1 scoop casein protein
1 Tbsp. peanut butter
Option 3
1 cup low-fat cottage cheese
1 Tbsp. peanut butter
Option 4
2 oz. fat-free cheese (Swiss,
cheddar or Monterey Jack)
2 medium celery stalks +
1 Tbsp. peanut butter
Option 5
1 scoop casein protein +
1 Tbsp. flaxseed oil
ON WORK OUT DAYS
Preworkout Meal
Option 1
1 scoop whey protein
Option 2
1 scoop soy protein
Option 3
1/2 scoop whey +
1/2 scoop soy protein
Option 4
1 scoop mixed protein powder
(whey, casein, milk, soy or egg
protein)
Option 5
Low-carb ready-to-drink
protein shake
Post Workout Meal
Option 1
1 scoop whey protein +
1 scoop casein protein
1/2 medium plain bagel + 1 Tbsp. jelly
Option 2
1 scoop whey protein +
1 scoop casein protein
1 large slice angel food cake
Option 3
1 scoop whey protein + 1 scoop
casein protein + 20 oz. Gatorade
Option 4
1 scoop whey protein +
1 scoop casein protein
40 jelly beans
Option 5
1 scoop whey protein + 1 scoop
casein protein + 1 scoop Vitargo