Bulking time, what to eat?

[enahs]

Im getting read to start bulking and ive got the idea what to eat (damn near everything) but i work lots of hours. Probably the same as many of you. Basicly i wanted to see what is the best way to keep up the calories, protein. And keep the fat way down. What do you all eat in a basic day?

[JACKAL]

eggs and oatmeal, tuna and brown rice, supplement with protein MRPs, chicken breast for dinner with some brocholi. actually fat can be beneficial when bulking. get some flax oil and maybe put some natty peanut butter in your shakes.

[Nekrawulf]

i eat everythign i can before say 5 pm... then i go into major carb control

[ski]

What do you weigh now? Your height and bodyfat % would help out a loyt if you want good advice.

[enahs]

Im 5' 8", 187 lbs, body fat is around 10-15% not too sure. Any fats don not sit too well with me. I lost 40 lbs two years ago due to diet and cardio. I have pretty much stayed around 185 lbs for the last 2 years.

[Faye]

A good clean bulking diet for men

I stole this from pumpseeker, who stole it from somewhere else, but I think it's a good starting point for a bulk...

Meal 1:7:30am
10 egg whites w/ 1 yolk scrambled w/ fat free cheese mixed in
1 scoop prolab whey isolate w/ 5 g. glutamine (your favorite protein will do)
1 cup oatmeal w/ 1 banana
1 slice rye bread
2 slices turkey bacon
water

Meal 2: 10am
1 Lean Mass Matrix Shake
2 slices rye bread

Meal 3: 1pm
2 chicken breasts
2 Yams
1 cup broccoli
1 Tablespoon nat. PB
water

Meal 4: 3:30pm
Same as Meal 2

Meal 5: 6:30pm
Post Workout Shake (Nlarge2 w/ 10 g. glutamine)

Meal 6: 7:30pm
2 chicken breasts
1 cup brown rice
1 cup lima beans
1 Tablespoon nat. PB
maybe a little low sugar/non fat chocolate ice cream (got to have the sweets when I'm bulking!)
water

Meal 7: 10pm
2 scoops prolab whey isolate protein w/ 5 g. glutamine
1 slice rye bread

Sip water all day long and take a multivitamin/mineral. This diet gives about 450 grams protein, 500 grams carbs, and 60 grams fat....roughly 4,500 calories.

[JACKAL]

Originally posted by enahs
Im 5' 8", 187 lbs, body fat is around 10-15% not too sure. Any fats do not sit too well with me.

trust me, eating natural peanut and using flax oil is not going to put fat back on you. they can be helpful if supplemented properly.

[ski]

Good diet,and good advice Jackal.Those fats are good fats from good sources.

[enahs]

Thanks for the info guys. It all looks great!

[MMI]

All I have to say is bulking phase is the most expensive. My 2 cents.

[JUICE]

Originally posted by MMI
All I have to say is bulking phase is the most expensive. My 2 cents.

:agree:

[zeratulz]

heres a little gorcery list for clean food
Proteins:

Boneless, Skinless Chicken Breast
Tuna
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Low-Fat or Fat-Free Cottage Cheese
Low-Fat or Fat-Free Milk
Protein Powder

Complex Carbs:

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes, Yams
Beans (pinto, black, kidney)
Brown Rice
Potatoes (red, new)

Fibrous Carbs:

Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
fiber one cereal

Other Produce & Fruits:

Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes

Healthy Fats:

Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Fish Oil Caps

u wont gain much fat if ur bulking this clean thats for sure LOL:D

also all these foods are great for cutting!