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Thread: The UrbanSmooth Diet! 6 Small Meals, 4,000+ Calories! BULKING! What do you think?

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    The UrbanSmooth Diet! 6 Small Meals, 4,000+ Calories! BULKING! What do you think?

    Ok, guys, I'm a 6'1, 160lb., active 22-year old male. I usually get good sleep, work all day, and then have some time to myself. Throughout the day, I can eat pretty much when I want to. I am attempting to bulk up as clean as I can, but, at a relatively fast, but not too fast pace. Here is my
    daily meal plan, with some variations from day to day. Please tell me what you think!

    Meal 1 (breakfast):
    1/2 Cup Oatmeal (150 cal, 2.5g fat, 0.5g sat. fat, 27g carbs, 5g protein)
    -1/4 Cup Raisins (130 cal, 0 fat, 31g carbs, 1g protein)
    -1 Tbsp Olive Oil (120 cal, 14g fat, 2g sat fat)
    -1 Tbsp Bob's Red Mill Natural Raw Whole Flaxseeds (53 cal, 3.6g fat, .3g sat fat, 3.6g carbs, 2g protein)

    "570" Shake:
    1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
    3 Tbsp Carnation Malted Milk powder (90 cal, 2g fat, 1g sat fat, 15g carbs, 2g protein)
    1 Tbsp Bob's Red Mill Natural Raw Whole Flaxseeds (53 cal, 3.6g fat, .3g sat fat, 3.6g carbs, 2g protein)

    1 Orange (70 cal)
    Alive! Whole Food Vitamin
    Water

    Meal 2:
    1 Cup Better'n Eggs (Egg Whites) (120 cal, 0 fat, 24g protein)
    Veggies (broccoli, spinach, onion, and peppers mixed in)
    2 Slices Whole Wheat Bread (180 cal, 2g fat, 34g carbs, 8g protein)
    1 Banana
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein) *if pre-workout OR "430" Shake if not
    Green Tea (if pre-workout, for antioxidants to help muscles)
    Alive! Whole Food Vitamin
    Water

    Meal 3:
    2 Slices Whole Wheat Bread (180 cal, 2g fat, 34g carbs, 8g protein)
    2 Tbsp Peanut Butter (190 cal, 16g fat, 7g carbs, 8g protein)
    Kemp's Light Nonfat Yogurt (80 cal, 0 fat, 16g carbs, 7g protein)
    1 Apple or 6 Dates (about 100 cal)

    "430" Shake:
    1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
    Alive! Whole Food Vitamin
    Water

    Meal 4: (Usually about dinner time)
    4oz. Gold'n Plump Boneless Skinless Chicken Breast Strips (100 cal, 1g fat, 0 carbs, 21g protein) OR
    4oz. Wild Ocean Caight Whole Salmon Fillet (140 cal, 4.5g fat, 1g sat. fat, 0 carbs, 24g protein)
    *cooked in extra-virgin olive oil
    Veggies (mushrooms, tomato, onions, peppers)

    "430" Shake:
    1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
    Water

    Meal 5:
    1 Large Sweet Potato (160 cal, 0 fat, 37g carbs, 4g protein)
    1 Large Carrot (30 cal, 0 fat, 7g carbs, 1g protein)
    Kemp's Light Nonfat Yogurt (80 cal, 0 fat, 16g carbs, 7g protein)
    Water

    Meal 6:
    1 Stick Crystal Farms Cheezoids Reduced Fat String Cheese (60 cal, 3.5g fat, 2g sat. fat, 0 carbs, 7g protein)
    1/2 Cup Swiss Valley Farms Small Curd, Fat Free Cottage Cheese (80 cal, 0 fat, 6g carbs, 13g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)

    --
    I make sure to mix in:
    1 Cup Dole Frozen Blueberries (thawed) (70 cal, 1g fat, 17g carbs)
    throughout the day with my shakes and milk.

    I use this as a snack in between meals, or even with meals:
    1/4 Cup Walnuts (200 cal, 20g fat, 2g sat. fat, 4g carbs, 5g protein)

    I usually try to make sure I get about 700 calories in per meal, so, the total number of calories is over 4,000 a day.

    Protein comes to about 300g per day, well above what I need. I need to make sure I get plenty of water with this protein overload.

    Fat comes to about 90g a day. I do make sure to mix in walnuts for a 20g intake of good fat per 1/4 cup serving!

    Carbs total about 442g per day! Make sure to mix in those superfoods: walnuts, blueberries, spinach, broccoli, and that orange!

    I also use Tamari soy sauce, another superfood, to season my salmon.
    Yogurt is a superfood.
    Oats are a superfood.
    Beans are a superfood, every now and then, I'll make taco wraps, which are tortillas wrapped over beans, cheese, lettuce, onions, tomatoes, peppers, etc.
    Green tea is a superfood.
    Turkey is a superfood, I'll make a turkey sandwich usually for my lunch break at work. I use whole wheat bread, spinach, olive oil, salad dressing/mayonaise, dill seasoning, and a slice of low-fat or no-fat cheese.

    Ok, that's enough information for now, what do you guys think?
    Last edited by UrbanSmooth; 03-28-2006 at 07:55 PM.

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