posted Sun, 02/21/2016 - 20:24
3227
+ 1 My meal plans for a clean bulk?
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Ok my brothers in Iron here is my meal plan for my bulk currently 200 lbs want to get to 225 and possibly cut later going to be running test C with this bulk test only.
Breakfast
4 eggs
One serving of oatmeal
Snack
Two peanut butter and jelly sandwiches on multi grain bread
Lunch
2 turkey or ham sandwiche's on mutl grain bread
Snack
pack of tuna and yogurt
Another snack 2 hrs later
20 to 30 grams protein bar
post workout
Protein shake with banana
Dinner
Either Chicken,salmon,tilipia or steak with 2 serving brown rice
The math I got from this have done
This before.
Protein 280 g
Carbs 180 g
Not sure on fats or caloric Intake if you guys have any advice feel free to Critique and tweak the meals thanks in advance bros
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turkey is especially high in tryptophan – and causes that drowsiness (“turkey coma”), almost every time i swallow down a turkey sandwhich im sleepy as hell, id try and stay away from it if ur like me.
Thanks bro will take that into consideration definitely don't want to be falling asleep lol
I would recommend tracking your macros / nutrition , my fitness pal is what I use I'm sure there r others as well...being diligent here is what will get you to your 225# goal!....eating the needed 4-5k every day can be tough so have this down solid before starting the cycle
Makwa has you covered with tdee / cals below so you r in excellent hands there..
Good luck on the weight gain!
Thanks bro I'm going to check out madman s link and hopefully see if makwa approves I am willing to put the work in and yeah it's definitely going to be difficult to eat that much but you know what they say "anything that's worth having doesn't come easy"
Your positive attitude and willingness to research material and learn from the experienced members here.....priceless...+1
Thanks bro much appreciated alot of people don't bother doing research and wonder why they have no results nahhh that won't be me I want to be one of the elite few who knows what they are doing no matter what it takes
https://www.eroids.com/forum/general/general-talk/i-know-my-tdee%E2%80%A...
Check out the link I provided you with. Follow this method and I guarantee you will grow.
Thanks bro I am definitely going to check it out thanks for taking time to give me your input it's much appreciated
You are way short. That is a cutting diet. No way you will be able to bulk on that. Looking at your stats your TDEE is right around 3400 cals. If you want to bulk you need to be pushing a minimum of 4K calories.
To do that I would recommend at least 300g protein, 450g carbs and 110g fat. If the scale still isn't moving bump the cals up another 500 cals/d.
Thanks a lot makwa your input means a lot bro you have a lot of knowledge and I do take it seriously when offered I will do some more research any links or meal plans you know of offhand that I can base by meal plans on will be starting soon and want to make sure I have everything I need to start the process I used the calculator madman directed me to which was one of your older threads my bmr is 2021 and my tdee is 3551 if that helps at all to guiding me to a legit meal plan
I don't have any preplanned meal plans. One way to go about it is that you want to plan for at least 6 meals/d. So for each meal shoot for around 700cals or more. You will be tracking your cals and macros so as you eat a meal log it and you will know if you need more cals to hit 700 for that meal. If you need more protein for that meal, have another piece of meat. If you need more carbs, have another bun. That is another benefit of tracking what you eat.
Ok got ya thanks bro gonna write one up and post it for opnions and possible tweaks
bigmurphRight on the mark ^^^^
Just guesstimating I got 220g of protein. You're not going to get to 225lbs with this. You need to know your fats and caloric intake. You need to weigh your food. You can't just say two ham sandwiches. You need 8oz of lunch meat to get ~40g of protein, and that comes with a lot of sodium.
You need to keep researching.
Thanks for the feedback bro will definitely tweak the meals and do more research thanks for your input any ideas on how to go about getting a scale to weigh my food?