View Full Version : Bulk Meal Plan

01-19-2007, 03:51 PM
Im planning on going on a kinda short (~4 months) bulk soon and i want some criticism on a meal plan I came up with. Im aiming for about 2200 cals.

1- Protein Shake w/ Oats (7:00 am)
1 cup w. milk
1 scoop Nitrean
2 tbsp. PB
1/2 c. oats
(560cals,26g fat, 38g carbs, 43g protein)

2- Egg Omelette (12:00 pm)
4 eggs
2 slices cheese
1 slice WW. bread
(540 cals, 32g fat, 23g carbs, 38g protein)

3- Tuna Salad Sandwich PRE-WO (3:00)
6 oz. can tuna
2 slices WW. Bread
(390 cals, 4g fat, 42g carbs, 45g protein)

WORKOUT (~5:00)

4- POST-WO (6:00)
1/2 scoop Nitrean
1 c.whole milk
(200 cals,8g fat, 11g carbs, 20g protein)

5- POST-POST-WO meal (7:00-8:00)
8 oz. salmon
1 c. brown rice
1tbsp. olive oil
(540 cals, 18g fat, 46g carbs, 45g protein)

TOTAL: 2230 cals, 88g fat, 160g carbs, 191g protein

Any suggestions are welcome, thanks.

01-19-2007, 08:37 PM
nothing? :(

01-19-2007, 09:00 PM
Try to seperate your carbs from your fats. You want to avoid consuming both together at anything more then a small amount.

Macro's and calories seem to be on, but I don't know your maintance calories either.

Looks good otherwise.

Mr. D
01-19-2007, 10:10 PM
You should talk with Built. She is a woman and full of knowledge and can help you craft a diet plan. check out her signature and youll see her sample meal plan and her P+F,P+C meals.

01-20-2007, 12:33 PM
Looks good. You might also want to find a way to get more vegetables and fruit in there. Maybe some frozen blueberries and/or a banana in your shakes, and tomatoes in your omelette?

01-20-2007, 12:38 PM
thanks buzzsaw.

WBBIRL- I dont think seperating carbs and fats are necessary though.

I remember Built saying that the P+F meals were only for comfort reasons. Carbs made her hungry, which isn't a problem for me since I'm on a bulk.

I'm only getting 160g carbs, its not too much. right?

Mr. D
01-20-2007, 01:38 PM
I find carbs to be my best friend on a bulk. Eat em while you can, they are at a premium on cut. Whats your current bf%?

01-23-2007, 08:49 PM
i dont know my bf but it's not higher than 20%

Mr. D
01-23-2007, 11:27 PM
wow, less than 20% is a great frame to start with.

01-24-2007, 05:04 PM
i would eat more than 2300 cals if ure bulking.