Sport Bulking Diet Plan??

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UCTAZMAN

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So I'm looking to bulk for 3-4 months and I want it to be as productive as possible so that I can have something to cut for the summer.

below is my rough outline of what I think will help me in this current goal.

Keep in mind that this is my first ever attempt at a "healthy" bulking cycle, So if there are any suggestions please by all means don't hold back.

6-8 meals
Meal 1: 2 eggs(scrambled,fried,whatever), 1 slice whole wheat toast
1 Protein/Creatine shake w/ 2% milk & O.J., oats
(multi-vita, b-complex, fish oil

Meal 2: Cup Almonds, Orange, wheat crackers

Meal 3: 2 whole wheat toast w/ PB & Honey, O.J.

Meal 4: Turkey or Tuna on whole wheat w/ lettuce tomato onion & Mustard,
(Salad) Brocoli, celery, carrots...(or leftovers)

Meal 5: Cheese on Wheat crackers, almonds, apple

Meal 6: Protein/Creatine Shake w/Juice or Water
Almods, or crackers or Sandwich

Work-out between 6 & 7
POW Shake
Meal 7: Dinner--at the mercy of the wife, usually pretty well rounded meal

Meal 8: I'm unsure about what I should be eating prior to bed, not to fond of
the Cottage cheese option

I consume about 1.5 litres of h20 daily as well
Should I be taking Creatine for every shake ?
Thanx all
 
Last edited:
UCTAZMAN said:
6-8 meals
Meal 1: 2 eggs(scrambled,fried,whatever), 1 slice whole wheat toast
1 Protein/Creatine shake w/ 2% milk & O.J., oats
(multi-vita, b-complex, fish oil
OJ has as much sugar as a can of soda, and less fiber than an actual orange

Meal 2: Cup Almonds, Orange, wheat crackers
WTF...no protein??! and crackers suck for carbs. how about oatmeal?

Meal 3: 2 whole wheat toast w/ PB & Honey, O.J.
again, WTF...where is the protein? and again with nothing but processed carbs and sugar from OJ

Meal 4: Turkey or Tuna on whole wheat w/ lettuce tomato onion & Mustard,
(Salad) Brocoli, celery, carrots...(or leftovers)
We need to talk about your relationship with bread...its not good. not enough protein here either.

Meal 5: Cheese on Wheat crackers, almonds, apple
crackers again, and again a lack of enough protein. plus you're mixing a lot of fat with carbs...not wise.

Meal 6: Protein/Creatine Shake w/Juice or Water
Almods, or crackers or Sandwich
no crackers. i'm gonna assume the protein shake contains enough protein for this meal.

Work-out between 6 & 7
POW Shake
Meal 7: Dinner--at the mercy of the wife, usually pretty well rounded meal

Meal 8: I'm unsure about what I should be eating prior to bed, not to fond of
the Cottage cheese option
i hate it too, mix it with non fat, no sugar added yogurt, and it won't taste like cottage cheese.

I consume about 1.5 litres of h20 daily as well ok, now drink 3x that much. 3.8liters to a gallon, a gallon is the recommended water intake per day for trainees.
Should I be taking Creatine for every shake ? no, read teh forum. one 3-5g dose of creatine monohydrate per day is sufficient.
Thanx all
Click to expand...

You said not to hold back ;)
 
Ok so what is a good source of "qwik" protein...I was under the impression that PB was a good source of Protein?

I can cut the carbs, I just need a qwik-ish meal since I do have a "physical" job and can't be eating whilst I work.

Oh and yes I know, bread and I have a bit of a love afair, I did figure however that if I can combine enough protein with the bread my ratio's would be good.

I apologize for my ignorance, I do as much reading as I can, but it seems the information just doesn't stick.
Believe me if I could afford to go to a nutritionist I would.
What is a good Carb/Protein/fat/fiber mix?
 
PB is a source of fat, not protein.
bread is just overly processed. oatmeal, steamed brown rice, tons of veggies...would be much much better sources of carbs, plus they'll give you fiber. baked potatoes are good for bulking up too. you could even have higher fiber cold cereals, like multibran chex.

I'm personally a fan of protein + fat meals, or protein + carb meals. at the very least, limit your fat intake when your eating a lot of carbs at a meal.
veggies don't count as carbs...they're essentially a food you can't over eat. especially broccoli, lettuce, spinach, cauliflower...anything leafy or green.
 
UCTAZMAN said:
So I'm looking to bulk for 3-4 months and I want it to be as productive as possible so that I can have something to cut for the summer.

below is my rough outline of what I think will help me in this current goal.

Keep in mind that this is my first ever attempt at a "healthy" bulking cycle, So if there are any suggestions please by all means don't hold back.

6-8 meals
Meal 1: 2 eggs(scrambled,fried,whatever), 1 slice whole wheat toast
1 Protein/Creatine shake w/ 2% milk & O.J., oats
(multi-vita, b-complex, fish oil

Meal 2: Cup Almonds, Orange, wheat crackers

Meal 3: 2 whole wheat toast w/ PB & Honey, O.J.

Meal 4: Turkey or Tuna on whole wheat w/ lettuce tomato onion & Mustard,
(Salad) Brocoli, celery, carrots...(or leftovers)

Meal 5: Cheese on Wheat crackers, almonds, apple

Meal 6: Protein/Creatine Shake w/Juice or Water
Almods, or crackers or Sandwich

Work-out between 6 & 7
POW Shake
Meal 7: Dinner--at the mercy of the wife, usually pretty well rounded meal

Meal 8: I'm unsure about what I should be eating prior to bed, not to fond of
the Cottage cheese option

I consume about 1.5 litres of h20 daily as well
Should I be taking Creatine for every shake ?
Thanx all
Click to expand...

I would take creatine pre and post workout. I wouldn't take it all the time. Also if you want to get scientific I'd advise you to calculate your metabolic rate, add 500 calories, then go 50% carbs, 30% protein and 20% fat. Protein and carbs around the workout and no fat near the workout.

Kirt
 
I could recomend a great source of denatured whey protien that comes from new zealand. BTW new zealand has the highest standards. they have no antibiotics nor hormones. it also has live enzymes which also promotes digestive health and makes the protein more available to your body :)"
 
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