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  • trying to bulk up...please help

    breakfast
    1 cup of oatmeal
    1 cup of whole milk
    6oz of strawberries

    snack:
    1/4 of apricots
    1/4 of roasted almonds
    1 scoop of whey by optimum nutrition
    1 cup of whole milk

    lunch:
    1 whole wheat tortilla with 2 slices of chicken breast deli meat 1 slice of swiss cheese

    snack:
    1 scoop of muscle milk
    1 cup of whole milk
    2tbs of peanut butter
    2 hard boiled eggs

    dinner:
    8 oz steak
    half sweet potato
    1/2 cup of cottage cheese

    snack
    1/4 cup of cashews
    1 scoop of optimum nutrition casein


    i have been running this for about 3 weeks..and havent gained a pound

    am i being impatient..does this look good..do i need to add more...
    my stomach has gotten a lil fatter but my wieght has stayed the same

    PLEASE HELP

  • #2
    The only thing that I see is of you're trying to bulk up,your diet is too clean.Bulking diets should consist of enough calories to facilitate gains.What are your stats?Weight,height,etc.,and how many calories are you burning each day?

    What you need to do is start adding calories slowly and see how things go from there.Everyone is different so you need to find out what your maintenance caloric intake is and add accordingly.

    Its ok during a bulking phase to add in more red meat.Even more poultry and tuna will add some good quality calories and lots of protein.

    Comment


    • #3
      Heres a sample diet you could try........


      Meal 1---

      250 ml of egg whites
      2 small tortillas, mushrooms, fat free cheese & salsa
      1 English muffin with no sugar added jam & peanut butter
      15 gm of whey protein
      25 gm of oatmeal

      Meal 2----
      1 1/2 can of tuna
      15 ml of flax seed oil

      Meal 3---
      8 eggs & green onion & light mayo (makes an egg salad)
      3 pieces of whole-wheat bread w/ ham
      1 banana
      15 gm of whey protein
      1 yogurt

      Meal 4---
      1 1/2 can of tuna
      15 ml of flax seed oil

      Meal 5---
      120 gm of steak
      20 gm of whey protein
      Mustard
      50 gm of carrots
      5 ml of flax seed oil

      1 HOUR TRAINING START 6:00PM to 7:00PM

      Post Workout---
      60 gm of whey
      5 rice cakes (caramel flavored)
      1 apple
      2.5 ml of flaxseed oil

      Meal 7---
      125 gm of cottage cheese
      15 gm of whey protein
      1 no sugar added fat free yogurt

      TOTAL CARBS: 300 GM – 1200 calories
      TOTAL PROTEIN 320 GM – 1280 calories
      APPROX TOTAL FAT: 63 GM – 567 calories
      TOTAL CALORIES: 3047 calories per day

      You can of course modify this to suit your needs depending on when you awake,when you workout,etc.

      Comment


      • #4
        i am 34 years old..5'11 190...i would say i burn about 1300 per day

        Comment


        • #5
          I just posted a good article on how to determine what your caloric needs are.

          http://juicedmuscle.com/showthread.p...2624#post22624

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