[Blunos]

THIS IS MY CURRENT BULKING DIET AND SUPPLEMENT PLAN, WHAT YOU LOT THINK......? ANY SUGGESTIONS?

MEAL 1:
1 WHOLE EGG 4 WHITES
3X WHOLE MEAL TOAST
MULTI VITAMIN AND MINERAL
MULTI OIL
MILK THISLE
3X UNI LIVER TABS

MEAL 2:
60G PROTEIN SHAKE WITH 50G WAXY MAIZE WITH WARTER

--TRAIN--

MEAL 3:
60G PROTEIN SHAKE WITH 50G WAXY MAIZE
3X UNI LIVER TABS

MEAL 4:
8 OZ STEAK
1 CUP OF RICE OR POTATOES

MEAL 5:
8 OZ CHICKEN
1 CUP OF RICE OR POTATOES

MEAL 6: BEFORE BED
60G PROTEIN SHAKE WITH 50G WAXY MAIZE WITH SEMI MILK
3X UNI LIVER TABS

sorry for the caps......

[yosahab]

It looks ok but what are your stats?
Also what type of protein shake are you having before bed?

[Blunos]

Im 18....15 stone...5.11....whey protein

[yosahab]

Just doint the numbers quickly in my head it looks like you are getting about 280-320g protein, 180-250g carbs, and I'm not sure about the fat. So thats between 1840 and 2280 calories before fat whic is ok. I personally think the protein is fine where its at, but I would opt for a casein or some kind of mix before bed in stead of whey becasue it digests fast. You should add a little more carbs in there as well and not eat them too late so you can avoid as much fat gain as possible.

[Blunos]

Thanks for your suggestions......should i cut out the maxy maize before bed to lower/avoid fat gain ?

[yosahab]

Yeah I would and also try and add another solid meal in there instead of the protein shake. You could really get 7 meals in there depending on what time you start your day. You should eat a solid meal about an hour or so after your post workout shake.


Also I cant beleive I didn't notice before, but where the hell are your veggies and greens?

[Finod]

You need more solid meals. You are getting more protein from shakes than food.

Also what kind of rice and potatoes are you eating even though on the glycomic index it isnt much of a difference brown rice is still better than white. And like mentioned above green vegtables and such. Also what is your weight and bf?

[Blunos]

I dont know my bf% but i feel i have a gut.....

[yosahab]

15 stone= 210 lbs

[ZackKnight]

From what I'm seeing man, you're relying too much on shakes.

Shakes are for either only morning, before bed and post workout. You need FOOD to grow. Food will put weight on you, shakes are just a substitute

[XTRMMUSCLEMASS]

for meal 2 i would say eat whole food instead of protein shakes, like tuna or chicken/steak. plus for the carbs rice or potatoes. you would see the diffrence in weight gain, and the effects it has on your training.

[KM]

I agree. Shakes are for nutritional support, not substitute. What's your aimed for macronutrient breakdown? Goals for bulk?

When do you take meal 2? Not sure why you'd want your BGL (blood glucose levels) elevated pre-workout, unless that's when directed. If it isn't directed, I would save money by using it for restoring glycogen post-workout.

You need to understand that shakes/supplements, are just that. So implement the following:

1. Fats/omega's. Limited post workout, delays digestion, short and simple. However, they're a must before bed.

In total, your major fat sources are saturated and/or trans. Aim for monounsaturates and polyunsaturates meal 4-on.

2. Before bed, reconstruct your diet. In order to adhere to any goals of yours, you need to eat whole food. Here, like said, you need healthy fats and casein protein (slow releasing protein). There's really no need for whey then or elevated BGL from the WMS (waxy maize starch)

2 shakes max a day, with a meal not substituting. Think it's been covered bro

[Blunos]

Meal 2 is at around 10-11, i only take at in a shake a that time because i dont have the time to eat a solid meal.....