[Jez]

Here is the breakfast I had today, If its good I plan on enjoying it every morning...

it included;
*whey protien shake made with skim milk (250ml) and with a small banana thrown in for flavour (and 5g creatine)
*60g of museli with 125ml skim milk
*black coffee no sugar
*3g fish oil
*multi B vitamins

The macro breakdown is (very close to)
35g protien
77 carbs
10g fats
540calories

I am currently attempting to bulk and am eating a further 5 meals everyday with a macro breakdown similar to this.
What do we think? Any suggestions?

I get up at about 8am, and eat this very first thing (hit the sack at about 12)

[KM]

Didn't know what Museli was until I looked it up lol.

You may be have 35g of protein and 77g carbs but very little is coming from ACTUAL food. On a bulk, it's important to eat as much whole food as possible! Try to get some other source of food in whether it be eggs, oatmeal whatever.

Also 5 meals a day is too few for a bulk. Try for 6-8 if possible.

And as I learned, you do not need simple carbs in the morning. Just a tip.

[bulk then cut]

KM is theeee MAN

[Jez]

Originally Posted by KM

Didn't know what Museli was until I looked it up lol.

You may be have 35g of protein and 77g carbs but very little is coming from ACTUAL food. On a bulk, it's important to eat as much whole food as possible! Try to get some other source of food in whether it be eggs, oatmeal whatever.

Also 5 meals a day is too few for a bulk. Try for 6-8 if possible.

And as I learned, you do not need simple carbs in the morning. Just a tip.

Yeah, Im having 5 more meals, so 6 in total (this is just the brekky).
the protien in the meal comes from;
whey-15g
milk-15g
museli-5g
total-35g
Is this enough from real sources? (subsequent meals the protien source is tuna/chicken)

[KM]

Eh tuna and chicken are high protein, but not the best for the morning. You need a kickstart to your day. Try to get a good amount of complex carbs in the morning, not just portein.

Imo, you should try to get some real sources in. 15g of that is from Whey, which is fine, but try to add 1 more whole food.

Here's some things to add.
-Yogurt
-Eggs
-Oatmeal
-Some Nuts (Almonds, Walnuts. Your choice)
-Peanut Butter, if you like.

Just a suggestion.

[YM123]

IMO the first meal of the day should be whole food, so it sets you up for the rest of the day. also you have been fasting all night and need something to stop you from feeling hungry and from previous experience a protein shake doesn't really help. try this breakfast, simple and effective:

2 whole eggs, 4 eggs whites
oatmeal

thats it doesn't need to be anything special and it will do the job

[bigbull]

imo this works try

30 grams oats

and then

protein

[ZiR RED]

Take your fish oil at night.

Nuts aren't a great protein source, as the proteins are no complete. Also remember, you dont want to mix high carbs and high fats in the same meal.

Granted, I'm 220 around 6% body fat and my goal is to maintain, but here is an example of my breakfast, the same damn breakfast I wake up 20 extra minutes to cook each morning.

Omelet consisting of:
7 Egg whites
3 slices deli turkey
Spinach, Onions, Peppers (what ever other veggies I can find laying around)
1/2 cup kidney beans

1.75 Cups of oatmeal
Small handful frozen blueberries
Packet of sweet and low

Multivitamin, 1000mg vitamin C, 500mg calcium

Br

[TheWall]

I have 1 scoop of ON whey protein while I'm cooking breakfast. Gives you that quick protein that your body has been fasting for. Then i make a 10 egg omlete about 45-1hr later, 7 EW and 3 whole eggs. Then I have usually 2 servings of oatmeal (50-60 g in complex carbs) and a bagel (35-40 g whole wheat). Then I eat every 2-2 1/2 hrs.

Breakfast is the second most important meal of the day (I believe) to a PWO meal.

Also if you are trying to bulk, 500-600 calorie meals 5 times a day isnt going to cut it. Im taking in 4500 excess if not 5000 cals/day. I'm also about 240 lbs.

What type of body style do you have and how does your workout regime look like?

Eat Up,
TheWall

[Jez]

I work out with a split regime; chest/tris, back/bis, legs, shoulders/traps.
I try to keep all my time in the gym intense, hard & heavy.
I usually do at least 3 heavy, compound exercises for each of the large muscle groups, then I supplement this with some extra isolation type sets.
I am currently eating about 5000 calories a day, with 160-180g protien.
I supplement with whey, fish oil and vitamins C & B.
Im finding it very difficult to sort out my nutrition, every time I put something down on paper it gets shit feedback from the forums.
Not sure what to do next, at the moment I will just keep eating my protien every few hours, and track my total calories. Or alternatively copy someone elses diet?
I am 5'8 and 160ish pounds (my weight does appear to be on the increase!)
Thanks for the response

[grunts]

yah yah yah, sounds great, just remember for alot of calories and some protien real quick, try eating a few cubes of cheese, one inch cubed is about 100 calories. For trying to bulk up you need calories, and this works good if your in a hurry.

[grunts]

Also if you combine some incomplete protiens, it acts as complete protien. Pasta and milk for example.