Check out this bulk diet

IronGladiator · Feb 27, 2008

5:00am Breakfast
1 scoop whey
3 whole eggs
3 egg whites
2 packets of cream of wheat
Totals: Cals. 562, pro. 56, carbs. 46, fats. 16

6:00am Pre-workout
1 scoop whey
1 large apple
Totals: Cals. 195, pro. 20, carbs. 31, fats. 0

7:00am Workout

8:15-8:30am Post-workout
3 scoops whey
8 rice cakes
2 tbsps. jelly
Totals: Cals. 647, pro. 68, carbs. 87, fats. 0

9:30am Morning snack
8oz Cottage Cheese
1cup pine apple sliced
6 wheat crackers
2 tbsps. peanut butter
Totals: Cals. 538, pro. 39, carbs. 50, fats. 22

12:30pm Lunch
6oz turkey deli meat
4 slices whole wheat bread
2cups of spinach
2 tbsps. ranch
Total: Cals. 526, pro. 47, carbs. 59, fats. 11

3:30pm Afternoon snack
1lbs chicken breast
4 slices whole wheat bread
2 servings of peanuts
1 slice american cheese
2cups of spinach
Total: Cals 1090, pro. 125, carbs. 66, fats. 49

6:30pm Dinner
1lbs top sirloin
2cups wholewheat spaghetti
1/2cup sauce
2cups spinach
16oz of 1/2% milk
2 tbsps. ranch
1cup brocolli
Total: Cals 1583, pro. 163, carbs. 119, fats. 41

9:30pm Night time snack
6 egg whites
4 tbsps. salsa
1 scoop of whey
1cup of oatmeal
Total Cals. 385, pro. 53, carbs. 33, fats. 3

Daily totals Cals. 5526, Pro. 571, Carbs. 491, Fats. 142

1 and a half gallons of water a day

look decent for packing on some size ?

youngmuscle · Feb 27, 2008

We also need to address the very important issue of post-workout (pwo) nutrition. I cannot stress enough how important it is to consume the majority of your daily calories in the first 3 meals pwo on training days. The primary source of energy when training is the conversion of glycogenesis in the formation of glycogen from glucose. Glycogen is synthesized depending on the demand for glucose and ATP (energy). If both are present in relatively high amounts, then the excess of insulin promotes the glucose conversion into glycogen for storage in liver and muscle cells.

When you have completed a workout, your muscle cells are depleted of glycogen and it must be replenished as quickly as possible to promote recovery, and cell repair. Protein cannot be utilized for cell repair if we don’t first address the depletion of glycogen. The best way to replenish depleted glycogen stores is to use a very high glycemic carbohydrate in conjunction with a rapid and easily digested protein to shuttle into the cell for repair.

I personally use a custom made shake that costs me literally pennies to consume. I shop at the local beer brewer’s store and purchase bags of pure glucose or dextrose which they use for home beer brewing. I mix 40 grams of glucose with 16oz (84g) of grape juice and 3 scoops (66g) Nectar whey protein. Nectar is an ultra high quality, flavored whey isolate. This is one of the fastest digested proteins on the market, so in conjunction with my high glycemic pure glucose and grape juice, I have just made a super high quality, muscle repairing shake that costs literally nothing to make. I also recommend you throw in 10 grams of creatine and 10 grams of glutamine at this time.

Your muscles are sponge’s pwo and this is the optimal time to feed them and prepare the tissue to utilize the nutrition for primary protein absorbtion instead of feeding the intestinal tract, a primary scavenger of ingested proteins, especially glutamine.

Your next two meals of extremely important because you are still within the so called “window of opportunity” for muscle repair with nutrition. Your pwo shake should not leave you feeling full for long; it is easily digested and is intended to be so. You are going to want to eat again one hour after you drink your shake. At this time, you still want an easily digested, low fat protein but you should move into moderate glycemic carbs as we are still “filling the tank” so to speak but no longer need fast carbs as most of our glycogen was replenished with the glucose.

This meal should be preferably a light, white fish, or chicken breast. I consume mahi-mahi, tuna, or chicken with broccoli and rice or a baked potato. Eat a large portion of protein, the carbs are just a means to an end to shuttle the protein, so fill up with protein first, then eat your carbs to shuttle the amino acid chain into muscle cells.

Our third and final pwo meal of importance while bulking will finally include some essential fatty acids which are also necessary for tissue repair, primarily tendon and ligament tissues. So now we get to really consume the calories and have fun with this meal. I like to eat 8-10 whole eggs, avocado, 6 pancakes, bacon and a glass of orange juice. Another favorite is 1lb lean ground beef in tortilla shells with avocado, salsa, cheese, a baked potato or rice and some milk.

So there you have the three most important meals of your day on training days. It is critical to watch your nutrition at this time, especially since you are trying to repair damaged muscle tissue, replenish glycogen stores, repair connective tissue, and cells. I cannot stress enough how important it is to eat, your body is willing and able to consume massive amounts of calories pwo without spilling into excess body fat storage.

this is an exerpt from gavin kanes hardcore bulking article on nutrition. you can find it in this section.