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  1. #1
    Junior Bodybuilder
    Join Date
    Jul 2008
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    diet critique for 3J! lol
    Hi all this is my new bulking diet
    height = 5ft10
    weight = 185lb
    body type = ectomorph
    5-6 weeks in a test prop cycle

    cal/fat/carb/pro
    8am
    meal1 780/20/90/60
    2 whole eggs
    1.5 scoop whey protein
    1.5 cup of whole grain oats (quakers)
    200ml trim milk

    11am
    meal2 615/15/65/60
    200g grilled salmon
    mix steamed veggies
    100g of brown pasta

    1:30pm
    meal 3 610/10/60/65
    200 chicken breast
    mix salad
    100g of brown pasta

    4:30pm
    meal 4 610/10/60/65
    200g chicken breast
    100g of brown pasta

    WORKOUT

    7pm
    meal 5 458/1.5/50/60
    2 scoop whey protien
    60g of dextrose

    8:30pm
    meal 6 415/15/50/10
    200g minced round roast steak
    fried with onions, tomato, parsley, green onions, green capsicum
    7almonds

    11:30pm
    meal 7 415/15/50/10
    200g minced round roast steak
    fried with onions, tomato, parsley, green onions, green capsicum
    7almonds

    total - cal/fat/carb/pro
    3902 87 365 415
    TDEE = 3351

    Assumptions made
    salmon contains 5g of fat per 100g
    round roast steak contain 5g of fat per 100g

    Now i have played around with calories to try new things before this i had lower fat higher carb but i was getting too bloated!!! so i thought adding some good source of fat for the extra calories..

    only thing i can think of is meal 6 could have some complex crabs but not too much..?

    i know protein shakes are not recommended at anytime except for PWO shake but the reason i have this is because its quicker and oats with protein shake taste amazing.. cook the oats, mix you whey with cold milk then pour it down on the hot oats to eat and u get a nice hot and cold meal the sweetener from the shake makes the oats taste very good! i use vanilla cream shake

    Thank you!
    Last edited by pimpta; 09-15-2011 at 07:06 AM.

  2. #2
    Junior Bodybuilder
    Join Date
    Jul 2008
    Posts
    238
    Rep Power
    7
    one more thing, on my days off from the gym do i eat the same meal? or less carbs?

    and some of my off days i do kickboxing.. same question.. do i still have all my meals? including PWO shake?

  3. #3
    Junior Bodybuilder
    Join Date
    Jul 2008
    Posts
    238
    Rep Power
    7
    bump

uniquemicals
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