My current bulking diet.....Max6~

[Maximum6]

Meal 1
12 eggwhites+ 2 Whole eggs (served on the side) ;D
1 cup oatmeal
1 large banana
1oz of blueberries

supplement: Vitamin B complex, 5g of creatine

[glow=red,2,300]763cals 16gfat/96gcarb/61g protein[/glow]

Meal 2
2 scoops Whey Protein
20g of Raw Almonds
1 Large Banana

[glow=red,2,300]458als 14gfat/42gcarb/51gprotein[/glow]

Meal 3
6oz Chicken Breast
1/2 cup of rice
6oz of Broccoli

[glow=red,2,300]348cals 5gfat/39gcarb/43protein[/glow]

Meal 4
2 scoops Whey Protein
1/2 cup Oatmeal
1 Large banana

[glow=red,2,300]495cals 7gfat/65gcarb/52gprotein[/glow]

Meal 5
2 scoops Whey Protein
5TBSP Dextrose

Supplement: Vitamin C 500 w/rosehip, Vitamin E 400I.U, 5g of Creatine

[glow=red,2,300]400cals 3gfat/54gcarb/46gprotein[/glow]

Meal 6
6oz of Top Round Beef
1/2 cup of rice
6oz Broccoli
[glow=red,2,300]453cals 15gfat/39gcarb/41gprotein[/glow]

Meal 7
6oz Salmon Fillet
Salad with mixed vegetables
Calorie free dressing

[glow=red,2,300]355cals 17gfat/15gcarb/41gprotein[/glow]

Meal 8
Casein Shake
1TBSP Flaxoil

[glow=red,2,300]330cals 15gfat/4gcarb/40gprotein[/glow]

[shadow=green,left,300]Total-3602cals 92gfat/354gcarb/375protein[/shadow]

[lionel]

Its hard to comment on diets without any background.. its looks real good overall.. Meal 2 looks kinda suspect though..

Note: go easy on the bananas. Especially the ripe or very ripe ones.. they may be the best but the gi is real high. It may be lowered by your oats and such though.. just don't feel too good with so many bananas.. If you like it that much and fat storage is low.. by all means max.

Feel free to ask any questions..

[Troyster]

I think it looks pretty good, presuming these ratios are indeed what you need (you have to calculate that).

As usual, I'll add that I'm not a fan of dextrose...

Other than that I'd say in your last meal you're absolutely fine with plain old, regular skim milk. I don't, even while on contest diet, believe or adhere to the "after 6 carb rule"... it was a study done on couch potatoes and doesn't apply. I've tested this one thoroughly many, many times ;D.

Keep us posted on your progress.

T

[Mystic79]

373g of protein for a guy who weighs 100lbs? Your kidneys won't last long.

[Maximum6]

hehe..yea..its kind of crazy..but i think i could be a hard gainer....i seem to absorb everything i eat.

Tim was right...at my activity level and metabolism...its kind of hard to put on fat...if i keep foods clean.

Yea..i don't believe in the after 6 rule either...but the Low carb milk taste MUCH better than regular skim milk. It also has more protein. I don't mind drinking regular skim milk..but its just too watery to my taste.

And Meal 2 the protein shake and almond butter with banana. ...well i'm in school right now..i have to get something in quick..this is the fastest thing i can think of that is BALANCED in my book. And i don't really count GI level anymore. I just eat anything that is healthy. Bananas are healthy..and i like them..so i eat them.

I know a guy who eats 6 bananas a day..hehe...


But anyway...i'm weigh around 102lb right now. I don't think i ever hit 100 before..hehe ;D weird but true..i think.

And about the calorie calculation I'm very sure i'm WELL over the BULKING CALORIES for my bodyweight and size. Again..i'm not sure how much my body can absorb...so i just EAT EAT EAT.. as TIM and ChrisC suggested. And like TIM said..i can cut down anytime....this diet is actually pretty easy to switch over to a cut diet....once i reached my desired mass and weight.

All i do is eliminate the bananas , blueberries, MRP Shake (meal 2), Beef ,...and well that is it. I keep the same amount of protein and carbs for the rest.

Hey Troy...what do YOU go for PWO?

[Troyster]

The efficacy of protein powders is plenty fine. I have a couple scoops in water or skim directly (or as soon as possible) after and ensure I eat a FULL meal within two hours. That's it, no magic.

However, though I personally don't advocate dextrose, many do. Decide what works for you ;D

T

[Maximum6]

Man...those guys on MassMonster Forum thinks i eat too much fruit and too much Veggies on my "BULKING" Diet.

I can't believe i'm hearing too much veggies could hinder bulking gains.

I think people don't get enough veggies in their bulking diet really. And i'm one of the few that believes fitting in a Few salads here and there will only help. (as long as not most of your cals of carbs are from veggies..maybe 25-50% of your carb cals should be veggies)

[Troyster]

Remember, a lot of people think "bulking" means eat any and all "crap" that comes within eyesight... this is stupid for obvious reasons.

It's important to "over-eat" a bit... that's the idea (an excess with which to grow) but basically, you'll "grow" what you take in. Clean food = good gains... Macky D's (constantly) = BLUBBER ;D

Veggies are good ALWAYS. Fruit is great offseason. But you know this already.

Don't sweat it, just feel confident in what you know. Your results will speak for themselves.

Though a burger here-and-there is a good thing too.

T

[hossjob]

Max, I think it looks pretty good. Honestly though. I'd try to increase my healthy fats in there. For instance, in meal 2, get rid of the bananna and add a table spoon of flaxseed oil and get rid of the almond butter and add an ounce or 2 of raw almonds. I'd also add either some almonds or flaxseed to the breakfast meal and maybe skip on the blueberries. 2 fruits at breakfast is a LOT OF FRUCTOSE!

Meal 3 again, maybe add some healthy fat - you could cook your chicken and broccoli in flaxseed oil or extra virgin olive oil

I'm assuming meal 5 is post workout? Not bad, but maltodextrin is better for supplying nutrients to muscle and you could also try eating white rice instead. There is a GREAT NEW article by Author L Rea on bodybuilding.com about creatine and the BEST way to transport it to muscles. If ou need the link I can get it to you. If meal 5 is PWO, and meal 6 is shortly after, I'd add a sweet potato (mmmmmmm my favorite), unless your trying to eliminate the carbs + fat here.

[Maximum6]

Yes...i am the type of person who believes healthy fats are good for your joints and overall health. Although...i didn't add any FLAX oil in my "meal 2" mainly because i keep hearing all this crap about it being easily "GO BAD".
Air, heat, light, and what not damages it. And since i have my meal 2 at school...i don't think it'll last too long. I make my shake the night before..and then drink it like around 9 am the next day.

About the almonds...i love raw almonds. But my scale isn't really good at measuring in 1oz ...I usually use my scale to measure big things like broccoli, meat...

Besides that...i keep low saturated fat..and ENOUGH amount of good fats.

In the morning i avoid fat mainly because i believe right after you wake up...your body is sort of like in the condition right after you worked out..and you need nutrients to feed your body quick...basically I assume PWO like nutrition for breakfast..and fit in as many carbs and protein...while keeping fats low. Plus..i'm already getting a bit of fat from the oatmeal...is 3 grams of fat per serving..so 6g of fat..since i go 1 cup.

I also eat salmon every day...

And currently i'm also switching between a whopping
3TBSP of flaxseeds..or 2 Whole Omega 3 eggs (i love my eggs) ;D
Eggs bring back the memories old memories.

[hossjob]

hahaha - okay max, sounds good, but Try to mix up your shakes in the morning. Quick absorbing whey can go bad and becom denatured if it sits mixed up too long. Also, if you added flax, you could always keep it in a soft cooler in your locker!!

As far as breakfast here's what I always do:

1. Eat 10-12 egg whites (w/ 2 hole egs), 1/2-1 cup fiber oats or sweet potato at 6:45 or 7:00 AM

then on the way to work about 7:45, I have some almonds. By that time, I have the carbs I need in the blood stream from my night fast AND I get the good fat to help slow the absorbtion of everything ELSE! Justr somethint to think about.

[Maximum6]

hehe..i always keep my shake that i drink at school in a little bag where i put an ice pack in. But still even if it isn't the temperature that will make the flax go bad..it could be LIGHT, or even Air...Basicaly i stick to Salmon, Almonds, and Flaxseeds (not oil)

but for your breakfast ...wouldnt egg yolks be enough to slow down digestion?? Not to mention there are fats in oatmeal as well.

[hossjob]

True, but usually I'm only getting 1-2 eggs and I don't like oatmeal so I usually go w/ a yam, when I'm bulking, I'm in contest prep now, so I'me eating broccoli only carbs Friday-Tuesday and then carbing up on Wed and Thurs so Fri-tues I eat lots of healthy fat and wed and thurs I eat lil to 0 fat.

[Maximum6]

Just updated my diet a bit..now its up to 3602!!!

I just took some tips from hoss..

[hossjob]

Let's see what you've got ;D I'm sure it'll look good! Anything looks good to me right now though! I added a little equal to my dry oatmeal tonight and about had a heart attack. It was a TASTE EXPLOSION. As Kramer said on Seinfeld, it was an, "Orgeastic feast for the senses."

[Maximum6]

I haven't had whole eggs in almost a year...hehe ;D Tim knows how much i love eggs.

[Troyster]

You know, I always throw three whole eggs in my pancake batter offseason. About a week ago, I made them and forgot to add the eggs, so I scrambled three whole eggs and a slice of no-fat swiss cheese... gotta' say it was absolutely INCREDIBLE

T

[Maximum6]

Is there a difference between having a few whole eggs in the batter ...and a pure eggwhite batter?

Cause if it doesn't make a difference..i rather have my eggs on the side...OVER EASY is my choice..if not..i make a small omelet.

[Troyster]

No, it doesn't matter... I just have to get them in my meal so I throw them in (whatever's quickest and easiest).

T