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newbie bulking diet plan help please!

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  • newbie bulking diet plan help please!

    Ive come to a bit of a brick wall in terms of what i can find out and hope i can get some help now. Heres the diet ive put together and thanks for your input, i appreciate that. Sorry about the personal notes, like prices, the fact that Im in the UK so some of the supermarkets will look like double dutch!, and the fact that i am totally clueless about fats and havent listed many of them. Fats have my head spinning (how much, what epa/dha ratio, etc.etc. i am clueless!) and I dont know how to calculate them for different items such as butters, oils etc.

    I am 29 years old, 6ft 1, 12 stone 9, 177lbs, looking to gain mass. The figures Ive calculated from reading as much as i can are:

    266g protein per day

    354g carbs

    68g fat

    3050 cals

    MEAL ONE 6.30am

    Shake with 90g oats (8p Lidl) Dried Fruit, skimmed milk, honey, 30g whey, flax seed powder/evooo/peanut butter
    4 eggs omelette with onion and garlic (37p Iceland) (16 g protein)
    36g protein 63g carbs 61p

    add now digestive enzymes/barley grass for digestion

    MEAL TWO 9am

    88g Wholegrain rice (5p Lidl) with 117g chicken/turkey/fish (75p Iceland). assorted green leafy and cruciferous veg (25p Lidl)
    68g carbs 35g protein 1.05

    MEAL THREE 1 11.30am

    122g Salmon/cod or other dense fish (1 Youngs from Tesco) with wholegrain noodles or rice
    100g (5p) stir fry veggies (25p Lidl) () Groundnut oil
    Small avocado salad (30p)
    Handful Nuts (25p)
    33g protein, 70g carbs 1.85

    MEAL FOUR 2.30pm

    Chicken Curry with wholegrain rice (slow carb) and veg (1.30 Lidl and Iceland) (120g chicken, 100g rice)
    Fruit salad (20p Lidl)
    Handful Nuts and Seeds inc Flax (25p)
    36g protein, 70g carbs 1.75

    Pre WO 4pm (45 to 30 mins before workout)

    Whey shake made with the Peptide Fusion for different time release and BCAAs
    Banana (fast digesting carb to power workout)
    Skimmed milk

    30g protein 55p

    During workout


    PWO shake 5.45pm

    30g Whey
    30g Dextrose
    Water 30p

    MEAL FIVE (PWO) 7pm (1-1.5 hours after workout)

    Ragu made with 200g lean beef mince (1 Iceland) served with baked sweet potato
    134g with veggies (50p Lidl) (36g protein, 50g carbs) Apple 1.50

    MEAL SIX 9pm

    Pro Peptide smoothie with quark/cottage cheese, evoo/avocado oil, Peanut Butter, and semi skimmed milk

    Whey Protein Concentrate
    Reflex Peptide Fusion
    Creapure from Bulk Powders
    Multivit and mineral
    Fish oils
    now super enzymes

    How does that sound? its a first stab hopefully not too far wide of the mark. As i say im a bit clueless with fat quantities and ratios, and the whole things quite heavy on rice because i get bloated on pasta, and sweet potato is expensive. Many thanks for any suggestions

  • #2
    I know this is an old post but thought id answer anyway, it all looks great but i would change the whey to protein blend such as BSN Syntha 6. Also what brands of supplements are taking? Because to be honest I would recommend you use Syntha 6, True Mass, Animal Pak and Volumaize. Because the fish oils and that are not that important for a 'newbie'.


    • #3
      looks good