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View Full Version : I finally wrote out a healthy bulking diet



JustinASU
10-06-2003, 03:54 PM
Check it out and Let me know what you think.

Meal 1: 1 cup EggBeaters, 2 whole eggs, 2 cups oats, 1 cup OJ

Meal 2: 9 oz. Chicken, 1 cup tomato sauce, 1 large sweet potato,
1 cup skim milk

Meal 3: 2 slices ww bread, 3 tblsp Natty PB, 60 gram protein shake in 1 cup milk

Meal 4: 6 oz. tuna (or chicken or salmon), 2 slices ww bread, 2 cups rice

Meal 5: 1 cup cochee, 1 whole banana, 1 cup greens w/ 2 tblsp olive oil

* Add in pre and post workout shakes

Totals:

TOTAL cals: approx 3900 cals

Fat: 100 gr
Sat Fat: 19 gr
Poly Unsat: 11 gr
Mono unsat: 33 gr

Carbs: 414 gr
Fiber: 46 gr

Protein: 355 gr


First time I took the time to write out a healthy bulking diet. WHat should be changed?

raniali
10-06-2003, 04:13 PM
cochee? please enlighten me

how did u get 100 g of fat from that? I maybe count 60 or so.

where are you working out in relation to things?

JustinASU
10-06-2003, 04:19 PM
Raniali--

1)cochee=cottage cheese

2) whole eggs=15 gr fat
olive oil=27 gr fat
Natty PB=24 gr fat
Plus trace amounts of fat in everything else...
i.e. oats have 5 gr, chicken has 6 gr, rice has 6 gr...

This was added up using fitday so these are their totals.

Workout will most likely be between meals 3 and 4.

bradley
10-06-2003, 04:56 PM
Might want to replace some of the natty pb with fish oil or flaxseed oil to help balance out the ratio of n-6 to n-3 fats.

JustinASU
10-06-2003, 05:02 PM
Brad, I didnt add in the FOCs but I will be taking about 5-6 a day...How does that sound?

bradley
10-06-2003, 05:08 PM
Originally posted by JustinASU
Brad, I didnt add in the FOCs but I will be taking about 5-6 a day...How does that sound?

It would depend on the amount of EPA/DHA each cap contained, but I usually take in ~3g of EPA/DHA (combined amount). One study stated that 3g will allow you to reap the benefits of fish oil supplementation without the negative effects (increased bleeding time, etc.). I will dig it up if you want to take a look at it.:)

JustinASU
10-06-2003, 05:22 PM
Brad, that would be wonderful if you would do that for me :D thanks!

btw there is 1000mg per capsule. So would 6 be overkill?

bradley
10-07-2003, 02:03 AM
Originally posted by JustinASU
Brad, that would be wonderful if you would do that for me :D thanks!

btw there is 1000mg per capsule. So would 6 be overkill?

Here is the abstract I mentioned above.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=2141757&dopt=Abstract

Look on the back of the bottle and see how much EPA/DHA is contained within the 1000mg cap. The standard amount is 30% EPA/DHA (300 mg) per 1000mg cap, but some have higher concentrations depending on the brand. If is is the standard 30% EPA/DHA cap, then that would equal ~10 caps per day.