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Garcia

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I am planning to start Tuesday because I don't have the whey powder yet.

My bulking process, what I need to maintain: 2800 calories a day / 186 g. protein. Breakfast is always the hardest thing to maintain since I have school and do not want to eat very much.


Breakfast- Meal 1:
Quakers Oatmeal - 1/2 cup dry- 150 calories 5g protein
1 yogurt - 40 calories 3g protein
Whey protein mixed with yogurt - 23 grams or so

T: Calories: 190 calories, protein - 31g

Meal 2:
Protein Drink (This can not be changed, due to school hour difficulties) -
2-3 Scoops Protein, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries

T: Calories: ? , Protein: ?

Lunch - Meal 3:
2 Pieces Rye - 180 calories 6g protein
turkey & ham ?
1-2 pieces of fat free american cheese
1 cup of veggies

Meal 4:
Salad
Egg Whites

Meal 5:
2 Pieces of boneless Chicken breasts: 160 calories 44g protein
1 Potato
1 Cup of veggies

Meal 6 (After Workout):
1 Cups Rice : 240 calories 5g protein
1banana
1 TSP Peanut Butter
Glass of water w/ Whey



So what do you think of my diet, I am not sure I am getting enough calories. Meal 2 has to be a shake because I am in school during that meal, and meal 3 will be my lunch at school. How much calories are potatoes, and egg whites?

Suggestions on changes are appreciated.

Thanks!
 
Anybody? Sorry to be pushy but I am planning to start this tomorrow and would like to know! Thanks.
 
Looks good to me; but you seem to depend on the whey protein a little to much in the morning. Try to add more lean meats for your protein; but if you can't go ahead and use whey protein of course. I would also exchange the rice with oats but thats just me. If rice make sure its brown rice. Nothing white: white rice, white bread, etc.
 
Garcia said:
What about for my lunch I want to eat a sandwich but only have ham cold cuts and turkey cold cuts.
Click to expand...

Well ham and turkey cold cuts are OK. (get them at the deli if you can, none of that packaged like bologna stuff). Add a glass of milk to lunch for some extra protein, skim preferably.
 
post workout you do NOT want fats. that slows digestion too much.
what time of day is meal 6 anyways? if its before 9pm, you should add a meal 7 that's something like cottage cheese and some healthy fats, so you don't go catabolic over night.
 
malkore said:
post workout you do NOT want fats. that slows digestion too much.
what time of day is meal 6 anyways? if its before 9pm, you should add a meal 7 that's something like cottage cheese and some healthy fats, so you don't go catabolic over night.
Click to expand...

Quick question...
PWO - don't want fats
last meal - healthy fats

with my schedule, I usually hit the gym around 7:30 or 8 PM everyday and get home around 9 or 9:30, when I get home I have a PWO shake, relax for a bit and go to bed. Do I need something more after work out and before bed?
 
PWO especially before bed is a crucial time. You want to make sure you get a solid re-feed. If it is really your last meal though i treat pre-bed post workout nutrition differently. Meaning any other part of the day this wouldn't be my recommendation.

Post workout pre-bed-
2:1 Ratio of 1 serving simple carbs, 1 serving complex carbs, 1 serving whole food protein.

You can have a little fat PWO in this instance because you want a little slowed digestion for sleep.

So if that is the only meal pre bed, go with this. If you have a chance to eat twice pre-bed then go with PWO shake at gym right after with a pro/simple carb

Then when you get home have a Protein/Complex/Fat meal of about 40/40/20.
 
Last edited:
Great. Thanks! I make my PWO shakes at home, as soon as I get there. I'll start trying to eat another small meal before bed and go to the gym earlier whenever possible.
 
malkore said:
post workout you do NOT want fats. that slows digestion too much.
what time of day is meal 6 anyways? if its before 9pm, you should add a meal 7 that's something like cottage cheese and some healthy fats, so you don't go catabolic over night.
Click to expand...

Ya it will be about 7-8 PM what do you suggest exactly for after post work out ?


And for lunch i can only get a 1% milk carton.
 
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