[Canon]

I'm 6'4 and weight 205 with this meal i should intake around 4000+ calories is this a good meal plan for bulking???


Meal 1: 1.5 cup oatmeal
1 banana
1 cup skim milk
1 serving whey protein

GYM

Meal 2: 1.5 cup 1% milk
2 serving whey protein
1 fruit (apple or banana)

Meal 3: 4 slices whole wheat bread
14 oz turkey breast
2 tbsp. low fat mayo
Lettuce and tomatoes

Meal 4: 2 cup brown rice
16 egg whites
2 tbsp. Salsa
BSN Syntha-6

Meal 5: 9 oz chicken breast
2 cup potatoes (boiled)
1 cup mixed veggies

Meal 6: 30 Lays Baked chips
1 cup salsa
1 serving slow released protein (BSN Syntha-6)

[Freak]

An initial overview:

You need unsaturated fat in your diet. 20% of overall calories.

I don't like you only have one meal before your workout.

Meal 4: 2C seems like an awful lot at one sitting.

A small amount of fructose is ok post workout but you need more carbs and higher gi. (white bread/white rice)

Turkey breast is high in sodium if from a package.

Are you seriously listing chips on your diet... lol :)

That looks no where near 4k/day. What is your exact macro count?

Are you seriously listing chips on your diet... lol :)

HAHA. classic freak.

[Thomas_Rivera]

Originally Posted by Freak

Meal 4: 2C seems like an awful lot at one sitting.

2 cups = 436 calories for medium grain brown rice.
92 carbohydrates.

Your right, doesn't look anywhere close to 4k. And do you honestly think you need 4k calories to bulk? How clean of a bulk will that be for you?

[Freak]

Well he is 205 and he didn't look fat so a lean 205 it might be fairly accurate. 4k is conveniently even number though.

[Thomas_Rivera]

Oh, I had never seen his picture.

[mbydalek]

I would reccomend using the ratio of 20-22 calories per pound of bodyweight. Use the ratio 40/40/20 for protein carbs and fats. I would increase the number of meals if you could. Plus I would also reccomend more fast burning carbs after your workout, I wouldnt make it fruit. You could use gatorade, white bread, white rice etc... You should shoot for around 60-75 carbs post workout. Nutrex makes vitargo which is an aswesome product to take that helps you bulk. Also Try taking different proteins at the right time when you wake take 25-30 grams of whey protein in the morning like you already do. take 30-40 grams of casein at night. After your workout take a mixture of casein and whey. Also if youre concerned about gaining fat, try trimming down the carbs after 4 pm, try to get a majority of your carbs in before than.
Good Luck

[Freak]

What is with people and the 40/40/20 breakdown for bulking? Not targeting you man I understand this is your first post but others have posted this as well. Here are my main two points:

1. At 40% protein he would be consuming 400g of protein. He is 205lbs. That is nearly 2g/lb. Anything over 1g/lb is overkill and is a waste. Any energy yielding nutrient in excess will convert to adipose tissue.

2. Carbs are anabolic. I think people are still a little scared of carbs because they want to control insulin yet they don't take into account all areas of the diet that will have an impact on the amount of insulin secreted. (6-8 meals so the amount of carbs at one time is usually moderate, almost all carb intake for the day should be complex which by default provides a slower breakdown and lower insulin response, the other foods combined in the meal (fats and fiber).

My advice is 60c/20p/20f