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Don Birnam
07-06-2004, 01:16 PM
I'm bulking...

Breakfast
approx. 7:45 am (before shower)- Protein Scoop (113 cals, 23g protein) w/ 1 cup of 1% milk
8:30 am (after shower)- 1/2 cup All-Bran; 3 rectangle biscuits of Shredded Wheat; 2 XL eggs

Total for Breakfast- 732 calories- 23% fat, 45% carb, 32% protein (57g of protein)


Mid-Morning
approx. 11:00 am- Teriyaki Chicken from Edo (Japanese food franchise); 1 tbsp natural peanut butter; 0.5 scoop of protein.

Total for Mid-Morning- 642 calories- 22% fat, 45% carb, 33% protein (50g of protein)


Early Afternoon
approx. 2:00 pm- 1 cup Quaker Oats; 1 can of tuna; 2 tbsp natural peanut butter.

Total for Early Afternoon- 649 calories- 29% fat, 40% carb, 30% protein (48g of protein)


Late Afternoon Snack
snack approx. 4:00-5:00- 1/3 cup raisins; 1/4 cup peanuts; 1 scoop protein.

Total for Late Afternoon Snack- 465 calories- 36% fat, 35% carb, 28% protein (34g of protein)


Dinner
approx. 7:00 pm- 6 oz ribeye steak; 1.5 cup of cooked mixed vegetables; 1 medium banana.

Total for Dinner- 628 calories- 25% fat, 33% carb, 42% protein (62g of protein)


Nighttime Snack
approx. 10:00 pm- 1 cup plain yogurt; 1 protein scoop; 1 tbsp olive oil.

Total for Nighttime Snack- 358 calories- 38% fat, 23% carb, 39% protein (35g of protein)


Daily Total- 3530 calories. 27% fat, 38% carbs, 35% protein. 286g of protein.

On workout days I will add an additional post-workout shake consisting of 1/3 cup 1% milk, 1/2 cup ice cream, water and 3 scoops of protein powder. That's 403 calories, 22% fat, 27% carbs and 50% protein, with a total of 51g of protein.

This is my first constructed diet... TELL ME WHAT YOU THINK

AllUp
07-06-2004, 01:59 PM
Looks good. I'd get rid of the ice-cream though and maybe replace the 1% milk w/skim, maybe replace the yogurt w/something lower GI? or have it around WO?.

Other than that it looks key. :D

Don Birnam
07-08-2004, 07:45 AM
Thanks for the insights. I put in the ice cream because I was under the impression that simple sugars were key for post-workout... was I under the wrong impression?