Perfecting a clean bulking diet

swanso5 · Post by **swanso5** » Tue Dec 11, 2007 7:43 pm

break down your fat intake for us i don't think it would be that high

snorkles · Post by **snorkles** » Wed Dec 12, 2007 5:02 pm

the fats I take come from:

turkey - 1g per slice
can of tuna in oil -33g
can of tuna in brine- 9g
1 steak portion- 13g
1 beef portion- 8g
1 pork portion- 12g
1 tbsp. olive oil has 13.5 grams of fat.
I whole large egg has 5 grams of fat.
about 2 grams fat/slice of bread...

etcetc..

snorkles · Post by **snorkles** » Wed Dec 12, 2007 5:26 pm

today:

Breakfast- 2 milk + 3 eggs (1 white), 4 cheese slices, 4 brown bread +apple
10am- chicken breast in donor (pita bread) with some veg salad
1pm- Veg salad + can of tuna
1.30pm- FBWO+abs
3pm- brown rice Bolognese (beef topping) + 3 cups milk + banana
6pm- apple +yogurt
9pm- 1 Ã‚Â½ chicken breast + broccoli

= 3177 cals
Carbs -371Gg
Prot- 271g
Fats- 67g

was cautios about fat intake now.

swanso5 · Post by **swanso5** » Wed Dec 12, 2007 9:45 pm

don't be too cautious though, you still need it...

turkey - 1g per slice
can of tuna in oil -33g...maybe replace this with a brine one as below
can of tuna in brine- 9g
1 steak portion- 13g...get leaner cuts
1 beef portion- 8g
1 pork portion- 12g...get leaner cuts...stay of the crackling too
1 tbsp. olive oil has 13.5 grams of fat...i wouldn't have thought it was this much...are you sure??
I whole large egg has 5 grams of fat.
about 2 grams fat/slice of bread...

as long as you get a lot of the good fats (omega 3's) than they will off set the bad fat so you won;t have a heart attack

snorkles · Post by **snorkles** » Thu Dec 13, 2007 1:09 am

swanso5 wrote:don't be too cautious though, you still need it...

1 tbsp. olive oil has 13.5 grams of fat...i wouldn't have thought it was this much...are you sure??

yes checked it. couldnt believe it myself too. it has 199cals man. I would love to include it in every veg or rice meal hehe

snorkles · Post by **snorkles** » Fri Dec 14, 2007 3:51 pm

today I had

Breakfast- 3 eggs (1 white), tuna can, brown rice, tomato, 2 cups milk,olive oil
10am- pear+ chicken breast + veg salad
1pm- pear, 4 brown bread slices, 4 turkey, 4 cheese
2-4pm FBWO+ABS
4.30pm- 2 cups milk, 1 portion beef, 1 chicken breast, pear, special k bar (wanted a treat  )
7pm- yogurt
3400cals
carbs- 364g
prot-269g
fats-90g

Slept early.

snorkles · Post by **snorkles** » Sat Dec 15, 2007 6:03 pm

today I had-

breakfast- brown rice +olive oil
cardio (30mins)
post workout- 3 eggs + can of tuna + 4 brown bread slices with turkey and cheese + 1 cup milk
lunch- 3 beef portions + 2 cups milk
4pm- 2 slices brown bread with turkey and cheese
8pm- 3 beef portions

3342 cals

carbs- 327g
prot- 301g
fats 117g

snorkles · Post by **snorkles** » Sun Dec 16, 2007 4:43 pm

today I had- (rest day)

breakfast 10am- 4 brown bread slices + 2 turkey + 2 cheese + 3 cups milk

lunch 1pm- 1 chicken breast + large broccoli

2pm snack- fat free yogurt

4pm- 8 brown bread slices + 4 turkey + 4 cheese + 3 cups milk

7pm- can of tuna with some veg salad + olive oil 2tblsp

9pm- 1 chicken breast + cottege cheese

2546 cals
250g carbs
270g prot
70g fat

snorkles · Post by **snorkles** » Mon Dec 17, 2007 4:43 pm

today I had:

breakfast-4 brown bread slices, can of tuna, 2 cheese, 1 cup milk
11am- 2 oranges, fat free yogurt, chicken breast + small veg salad
1pm- apple,banana
WO
4pm- brown rice + chicken breast + 2 tblsp olive oil + apple + 3 cups milk
8pm- 1 cup milk + apple + yogurt

= 3100 cals

swanso5 · Post by **swanso5** » Mon Dec 17, 2007 7:04 pm

break up into 7 meals and eat every 2 hrs

snorkles · Post by **snorkles** » Tue Dec 18, 2007 4:54 pm

today I had:

breakfast-2 oatmeals, 2 cups milk, fruit salad made out of banana,apple and pear. 3 eggs ( 1 white)

10am- 4 oatmeals, 2 turkey, 2 fat free cheese

Football

12pm- 2 apples, brown rice

3pm- 3 cups milk + banana + 4 turkey + 4 cheese

6pm- broccoli + 3 turkey + 2 olives + 2 fat free cheese

8pm- got hands os some sweet potatoes + broccoli + yogurt

snorkles · Post by **snorkles** » Wed Dec 19, 2007 3:28 pm

Breakfast- banana, yogurt, 3 eggs (1 white)
10am -4 oats + 2 turkey slices + 2 fat free cheese + apple
Football
12pm- pear + chicken breast
3pmÃ¢â‚¬â€

snorkles · Post by **snorkles** » Mon Dec 24, 2007 4:43 pm

these are bulking pics until now:

from 6th december to 24th december

http://img409.imageshack.us/.php?imag ... ng1jt8.jpg
http://img175.imageshack.us/.php?imag ... ingra3.jpg

and

http://img148.imageshack.us/.php?imag ... ingar1.jpg
http://img443.imageshack.us/.php?imag ... ng1xh0.jpg