+ 1 4000 cal bulk plan
Stats
26 years old
190 lbs
5"10
18% BF
Mesomorph
MedDx posted
"1962.7 calories to maintain without activity.
3042 cal w/activity (1.55)
Goal is mass/bulk
BF%=18
LBM=142-145 (James)
PLAN:
-4000 calories/d...4 meals at 1000 calories
-300g/225-250g/120g-macros (pro/CHO/fat)
-75g pro/meal
-56-62g CHO/meal
-30g fat/meal"
So I'll be prepping my meals every Sunday for the next 6 days every week. Sunday is "treat day"
My goal is to get my diet down for a bulk before I start a cycle...
so me and my gf broke this down so I prep 8 tupperwares for each day, 2 a meal, 4 meals.
Meal Breakdown:
Goal 8*500cals
Protein shake: 4.5g protein 20cals
Veggies: 2oz 25cals 5g carb 45cal base(shake and veggies)
Meat: 33g pro (per tupperware)
Pork 4.7oz: 300cal (345cal)
Carb: 25g carb
Potato 113cal (458cal) add to pork meals:Oil: 1tsp (40cals) 5g fat
Yam 105cal (450cal)
Br rice 120cal (465cal)
Quinoa 140cal (485cal)
Chicken 4oz: 187cal (232cal)
Carb: 25g carb
Potato 113cal (345cal) add to chicken meals:Oil: 4tsp (160cals) 20g fat
Yam 105cal (337cal)
Br rice 120cal (352cal)
Quinoa 140cal (372cal)
Basically each tupperware is going to be around 480cals avarage with 33g of protein, 25 carbs, 16g fat.
I'll eat 8 of these a day and top it off with 2 scoops of Myprotein whey iso to hit the goal MedDX gave me.
what do you guys think?
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Ako994thats lots of food!
at 18% bf you should not be bulking imo especially that treat day every week is not needed...
My goal is to gain as much muscle as I can, I can always cut later
I think you should raise the carbs in the days with training. it will help you recover better. Also add to the supplements l glutamine, BCAA, vitamins and minerals. Take arginine before training and before sleep and BCAA during the training .
I just don't want to gain too much fat from too many carbs.
I am taking the mega man gnc multi vitamin, BCAA, creating.
Do I really need glutamine and arginine?