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Guest
Guest
Here is my diet sheet I will be using
3800 calories 30-40-30
My ratios are close to 30-40-30 but not exact.. they are as follows: P307:C370:F137
Meal 1
2 scoops of ON-100% Whey
2 Tbsp of Flax Oil
1 Banana
1 Cup of Oatmeal
Stacks: Vitamin C, Creatine, Multi-Vit (Maxi-Sorb, two a day multi) Glucosamine Chondroitin plus MSM
Meal 2
2 Whole Eggs
1 Cup of Egg Whites
1.75 cups of brown rice
(on my non-workout days I switch my rice in meals 2 and 3 around. I want larger amount of carbs on my non-wo days earlier. On my wo days I figure since this is my post workout meal and I'am already ingesting 100gs of carbs pwo this would work out better).
PWO Shake- 100grams of carbs and 25g protein (Nectar Whey Isolate)
Vit C and Creatine
Meal 3
5 oz chicken
2.24 cups of brown rice
Glucosamine W/Chondroitin and MSM
Meal 4
Tri-o-plex
(salad) 2 oz walnuts, .5 cup carrots, 2 cups spinach, 1 cup broccoli.. I'll probably top it with whatever fat free dressing I can find.
Orange
I think I am going to remove these veggies. This is actually a old diet sheet I have used before while bulking. This meal was so inconvenient to prepare. I had to carry around salad dressing in a seperate container if I was eating it later. I was always guessing how much dressing to put in that container. Not enough and the salad was gross, too much and I either soaked it or I ended up throwing some out. The main reason I would remove the veggies in this meal would be because I simply hate vegetables.
Meal 5
1 cup cottage cheese
1 cup of lite-n-fit yogurt
1 scoop of nectar protein
Z-Mass PM
Meal 6
2 Scoops of Casein Protein
2 Tbsp Flax Oil
Calcium and Mag (IF I CAN REMEMBER!)
Vit C
Also keep in mind that my PWO (post workout shake is 500 calories). This will jack up my calories on workout days to 4300.
My last question is I participate in MMA (Mixed Martial Arts) and I wanted to know if anyone else does as well and has gained on this program? On the days I will be doing MMA I will up my cals to compensate. Other then that I have no idea what else I could do.
Thanks
Nas Man
3800 calories 30-40-30
My ratios are close to 30-40-30 but not exact.. they are as follows: P307:C370:F137
Meal 1
2 scoops of ON-100% Whey
2 Tbsp of Flax Oil
1 Banana
1 Cup of Oatmeal
Stacks: Vitamin C, Creatine, Multi-Vit (Maxi-Sorb, two a day multi) Glucosamine Chondroitin plus MSM
Meal 2
2 Whole Eggs
1 Cup of Egg Whites
1.75 cups of brown rice
(on my non-workout days I switch my rice in meals 2 and 3 around. I want larger amount of carbs on my non-wo days earlier. On my wo days I figure since this is my post workout meal and I'am already ingesting 100gs of carbs pwo this would work out better).
PWO Shake- 100grams of carbs and 25g protein (Nectar Whey Isolate)
Vit C and Creatine
Meal 3
5 oz chicken
2.24 cups of brown rice
Glucosamine W/Chondroitin and MSM
Meal 4
Tri-o-plex
(salad) 2 oz walnuts, .5 cup carrots, 2 cups spinach, 1 cup broccoli.. I'll probably top it with whatever fat free dressing I can find.
Orange
I think I am going to remove these veggies. This is actually a old diet sheet I have used before while bulking. This meal was so inconvenient to prepare. I had to carry around salad dressing in a seperate container if I was eating it later. I was always guessing how much dressing to put in that container. Not enough and the salad was gross, too much and I either soaked it or I ended up throwing some out. The main reason I would remove the veggies in this meal would be because I simply hate vegetables.
Meal 5
1 cup cottage cheese
1 cup of lite-n-fit yogurt
1 scoop of nectar protein
Z-Mass PM
Meal 6
2 Scoops of Casein Protein
2 Tbsp Flax Oil
Calcium and Mag (IF I CAN REMEMBER!)
Vit C
Also keep in mind that my PWO (post workout shake is 500 calories). This will jack up my calories on workout days to 4300.
My last question is I participate in MMA (Mixed Martial Arts) and I wanted to know if anyone else does as well and has gained on this program? On the days I will be doing MMA I will up my cals to compensate. Other then that I have no idea what else I could do.
Thanks
Nas Man
