My semi-Maintenance and semi-bulking diet~.. if u care..

[Dabomber]

Meal 1
20g whey
1 Cup Quick Oats
1 banana
1 Tbsp PB
481 kcal
38/75/9

Meal 2
90g Whole Wheat bread
150g Chicken Breast
420 kcal
40/45/4

Meal 3
90g Whole wheat bread
150g Chicken Breast
1 tbsp Canola Oil
610kcal
40/40/17

Meal 4
90g Whole Wheat bread
1 tbsp almond butter
290kcal
16/40/12

Meal 5
1 scoops Maltodextrin
2 scoops vyopro(dont have it yet~ will use 30g whey)
550kcal
36/50/4

Meal 6
150g Chicken Breast
1 Cup Rice
275kcal
37/54/3

Meal 7
1 tbsp Canola Oil
8 Egg whites
250kcal
24/4/13

Total – 2750kcal, 230g/320/60

After following this diet for a week, i'll increase fat by 30~40g..

possible revising or suggestion please!

[Spiderman]

So I take it you're trying to put on mass??

[Dabomber]

Yep
I'll gradually increase cals abour 300kcal a week for 4 weeks which makes it upto 4000 kcal..
when i reach 165~170lb i'll start dieting.....

[Cackerot69]

If you're going to Bulk, then BULK.

You are 140lbs, f*cking eat!

These 6'3 103lbs at 3% bodyfat kids are getting on my nerves...they are all afraid of getting fat...

*********************************************

Meal 1
20g whey
1 Cup Quick Oats
1 banana
1 Tbsp PB
481 kcal
38/75/9

Add another scoop of whey, make that 2 cups of oats, and add another tablespoon of PB.

Meal 2
90g Whole Wheat bread
150g Chicken Breast
420 kcal
40/45/4

Make the wheat 12 grain, or use a bagel. Bring the chicken up to 200g, add 2 tbs of fat, PB, oil, etc.

Meal 3
90g Whole wheat bread
150g Chicken Breast
1 tbsp Canola Oil
610kcal
40/40/17

Again, make the wheat 12 grain or a bagel. 200g of chicken, add 1 tbs fat.

Meal 4
90g Whole Wheat bread
1 tbsp almond butter
290kcal
16/40/12

What the hell kinda of wuss meal is this? LOL. Double, hell Triple everything in this meal.

Meal 5
1 scoops Maltodextrin
2 scoops vyopro(dont have it yet~ will use 30g whey)
550kcal
36/50/4

3 scoops malto, and add 2 tbs fat.

Meal 6
150g Chicken Breast
1 Cup Rice
275kcal
37/54/3

200g chicken. 2 cups rice, 2 tbs oil.

Meal 7
1 tbsp Canola Oil
8 Egg whites
250kcal
24/4/13

Add carbs, about 50g of them. Make that 4-6 whole eggs.

[Dabomber]

Dam* cack! i knew u would say those kinna crazy things.. u want me to slam those foods down??.. lol

i'm not a food processer like you are!..
Food goes in and crap comes out!
dat's rite!! that's what u process!!!

dude, i'll try to follow, but i'll first go about the calories that i think is right to start..
ok then... !!

[Dabomber]

Dont worry cack, i'm not freaking worried about fat..
i dont care. fat... phh.. i'll burn it off with some serious diet later.. probablly next year. lol

[The_Chicken_Daddy]

Has anyone else noticed that Cack seems to be our resident diet guru.....

[Alex.V]

Originally posted by The_Chicken_Daddy
Has anyone else noticed that Cack seems to be our resident human garbage disposal

Agreed.

[Yaz]

Some of us are not blessed with metahuman metabolic rates. Cackerot, however, is not human.

[Yaz]

Dabomber, are you really 140 lbs? What are your real stats? ... <checks the journal section, incase.>

You're 143. I am around 13-15% bodyfat myself. I am 10 lbs heavier. Although there would surely be some variables, that means you have less LBM than me, providing that is not a guesstimation, and actual test results? And I don't have much muscle myself to sacrifice. I think you've got the same mindset I do. "I'm already a little soft, why would I aim to put more fat on?" - Because, if you do it right you're going to put on more muscle than fat. It took a lot to convince me of this. It took me posting my grotesque little form on the board any having everyone critique it, to get me to bulk.

Btw - I read somewhere that 13-15% bodyfat range is when most bodybuilders make their best lean muscle gains. Cannot remember where, I'll try to find it for you.

[Dabomber]

Dont worry Yaz. i'm not 140 at all.. and i dont know what my body fat is at actually..
Assuming that i am asian and have small figure, 5'7". i look bigger then what i weigh...
Most of my fats are at my abdominal. I do not have fats on other part of my body.. which makes difficult to determine my bodyfat percentage..
yeah, my legs are cut, i can see the quad biscetor or what ever that is clearly...

And I have done bulking once. from that i gained 30lb in 6months peroid.. i attemped to drop my BF for a month which i think dropped few.. I was at 158 with squating 205 and i am now at 67.4kg with squatting 225lb... i think 68.4kg is 152lb .. sorry cack!.. i'm 152 not 140!!!! lol.. damn Why doesn';t people use Metric system like here in CANADA!!!!

Yaz, I saw your pict.. i looked like you 6months ago,, which i was around 115lb... Bulk Bulk Bulk..

Thanx anyways... but i have done bulking once before.

my stats?

152lb
5'7"
225lb squat
205lb Deadlift

[Yaz]

G'damn. I look 115 lbs?

That's bad. I think it's all that muscle in my legs. My quads and calves are focking cut up.

[Alex.V]

lol. Don't worry yaz, you look like more than 115.

[Dabomber]

Sorry if i offended you.. it was just a figure of speech..
I didn't mean that u ACTUALLY look115 or anything..

[The_Kurgan]

Dabomber, try to get flax seed oil and use the in place of conola oil.
better EFA

[Frankster]

I live in Canada, and i dont weight myself in kilos!
Kilos are stupid, you seem to weight less when you say your weight kilos.... thats not good for the ego

[Maddog]

lol@Frank.

[alptraum]

Originally posted by Cackerot69

Meal 2
90g Whole Wheat bread
[/b] [/B]

Erm, how many slices is 90g of bread?