Sport My food intake for bulking, need help

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soccergod

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hello

its been 6 weeks for my workout, so i am starting to plateau with the maintenace level of calories because i am a baeginner. SO i am thinking of starting a bulk for a month or so.

this is what i eat now:

6:30
glass of 2% milk with 1/2 of oatmeal

9:30
egg with fruit (banan usually) OR chicken breast sandwich with veggies and wheat bread.

1:00
rice with 8 oz chicken breasts

I workout starting at 3:20 to about 4:20.

Post workout:
1 scoop of protein powder with water. 23 g of protein

After workout meal: 5:00
either the sandwich or a (egg, fruit, nuts, a potato)
depends on what i eat at 9:30.

6:30
Nuts, yogurt

8:00
rice with some king of veggie and meat (chicken , fish , or beef)


This comes to around 2100-2200. I need to get to 2600.
Wat do i need to add? I dont know any more foods i can add.
Also is yogurt something good to eat, i mean the one i have has 8g of protein, with 13g of sugar and fructose syrup. Its not high fructose though. can i eat that?

Please help.
thanks
 
Add more whole eggs, nuts, cheese, meat, also whole wheat breads.
 
Lose the fats for about 1.5 - 2 hours after your workout... stick to protein and simple carbs. two hours after your workout (approaching bed time), eat protein and fats (nuts, peanut butter, whey, cottage cheese). try to avoid carbs, because your body doesn't need them as much during the night...

Other than that, i would just up your portion size for all meals, and focus on getting more protein for breakfast.
 
thanks for the help guys

i heard that two pieces of wheat bread in a day is all you should have, and you are saying that i should eat more bread? How much more should i eat? What kinda cheese should i eat? What kidna nuts would be good?

Is there a list of good bulk foods you guys know of?

thanks, soccergod
 
soccergod said:
hello

its been 6 weeks for my workout, so i am starting to plateau with the maintenace level of calories because i am a baeginner. SO i am thinking of starting a bulk for a month or so.

this is what i eat now:

6:30
glass of 2% milk with 1/2 of oatmeal

9:30
egg with fruit (banan usually) OR chicken breast sandwich with veggies and wheat bread.

1:00
rice with 8 oz chicken breasts

I workout starting at 3:20 to about 4:20.

Post workout:
1 scoop of protein powder with water. 23 g of protein

After workout meal: 5:00
either the sandwich or a (egg, fruit, nuts, a potato)
depends on what i eat at 9:30.

6:30
Nuts, yogurt

8:00
rice with some king of veggie and meat (chicken , fish , or beef)


This comes to around 2100-2200. I need to get to 2600.
Wat do i need to add? I dont know any more foods i can add.
Also is yogurt something good to eat, i mean the one i have has 8g of protein, with 13g of sugar and fructose syrup. Its not high fructose though. can i eat that?

Please help.
thanks
Click to expand...

Here are a some suggestions.
Meal 1) Try to get some protein hear (like egg whites, protein shake, etc)
Meal 2) This is ok
Meal 3) Fine
Meal 4) Post workout, get some high GI carbs in there (like a bagel, english muffins, rice cakes, maltodextrin powder, etc)
Meal 5) Try to keep fat to a minimum and have a bit more carbs.
Meal 6) Get some protein here.
Meal 7) Ok.

I would lose the yogurt in meal 6 and have some actual protien like chicken, steak, fish, etc. But if you want to increase calories, just add to the foods you have.

Hope this helps :)
 
Thanks guys!

I went to the store and bought tuna, dates. As dates are high in calories and good for you.
I am going to post a new bulk diet soon.
 
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