bulking diet ive came up with thats gluten, dairy & wheat free let me know what you think :)
4000 calories target 4014.3 cals altogether
200g protein day 800 cals target 801.6 cals altogether
89g fats day 801 cals target 812.7 cals altogether
600g carbs day 2400 calories target 2400 cals altogether
17.8g fats per meal for 5 meals
100g carbs per meal
33.3g protein per meal
meal 1 breakfast p: 44 c: 100.5 f: 18
100g protein shake + 13g dextrose
30.9g protein
56.6g carbs
5.8g fats
72g oats
9.6g protein
42.1g carbs
5.2g fats
14g peanut butter
3.5g protein
1.8g carbs
7g fats
meal 2 15min break p: 32.2 c: 83.7 f: 15
2 free from buns
4g protein
54g carbs
12.4g fats
100g tuna
25g protein
0g carbs
0.8g fats
60g mayo
0g protein
5.3g carbs
1.6g fats
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
meal 3 p: 40.2g c : 97.2g f: 14.2g
80g chicken
24.8g protein
0g carbs
2.9g fats
or
100g salmon
24g protein
0g carbs
14g fats
or
100g sirloin steak
24g protein
0g carbs
9.1g fats
veg
4g protein
11g carbs
1.2g fats
120g rice
11.4g protein
86.2g carbs
3.6g fat
1 nd half teaspoon olive oil 0 oil with salmon & sirloin steak
0g protein
og carbs
6.5g fats
pre workout snack
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
meal 4 post workout p: 34.1 c: 100 f: 6g
100g protein shake + 32g dextrose
30.9g protein
75.6g carbs
5.8g fats
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
meal 5 p: 36.2g c: 91.6g f: 22.8g
78g chicken
24.2g protein
0g carbs
2.8g fats
120g rice
11.4g protein
86.2g carbs
3.6g fat
63g garlic sauce
0.6g protein
5.4g carbs
16.4 fats
meal 6 p: 9g c: 90.6g f: 5.6g
85g free from choco snaps
4.3g protein
72.3g carbs
1.3g fats
285ml almond milk
2.3g protein
0g carbs
4.3g fats
3 rice cakes
2.4g protein
18.3g carbs
0g fats
snack anytime
1 pack of crisps
1.5g protein
12g carbs
8.5g fats
post workout replacement meal p 34.1g c 100g f 6g
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
105g rice
10g protein
75.4g carbs
3.2g fats
67g chicken
20.8g protein
0g carbs
2.4g fats
supplements
bulk powders.co.uk 2 x vegan mass gainer lasts 1 month £75.98 1 x 500g creatine monohydrate £10.52
asda
1 tub gluten free oats £2
1 jar peanut butter £1.04
4 packs free from brown seeded buns £6
8 packs free from rice cakes £4.32
2 steam bags veg £3.50
2 x 1kg brown rice £3.54
2 x garlic mayo £1.38
2 x free from choco snaps £3.60
2 x 1L almond milk unsweetened £2
1 x sirloin steak £3.70
aldi
2 packs tuna £2.55
1 mayo £0.65
1 x salmon £2.99
2 packs snackrite salt your own £1.50
farmfoods
3 bags chicken £10
£48.77 per week
4000 calories target 4014.3 cals altogether
200g protein day 800 cals target 801.6 cals altogether
89g fats day 801 cals target 812.7 cals altogether
600g carbs day 2400 calories target 2400 cals altogether
17.8g fats per meal for 5 meals
100g carbs per meal
33.3g protein per meal
meal 1 breakfast p: 44 c: 100.5 f: 18
100g protein shake + 13g dextrose
30.9g protein
56.6g carbs
5.8g fats
72g oats
9.6g protein
42.1g carbs
5.2g fats
14g peanut butter
3.5g protein
1.8g carbs
7g fats
meal 2 15min break p: 32.2 c: 83.7 f: 15
2 free from buns
4g protein
54g carbs
12.4g fats
100g tuna
25g protein
0g carbs
0.8g fats
60g mayo
0g protein
5.3g carbs
1.6g fats
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
meal 3 p: 40.2g c : 97.2g f: 14.2g
80g chicken
24.8g protein
0g carbs
2.9g fats
or
100g salmon
24g protein
0g carbs
14g fats
or
100g sirloin steak
24g protein
0g carbs
9.1g fats
veg
4g protein
11g carbs
1.2g fats
120g rice
11.4g protein
86.2g carbs
3.6g fat
1 nd half teaspoon olive oil 0 oil with salmon & sirloin steak
0g protein
og carbs
6.5g fats
pre workout snack
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
meal 4 post workout p: 34.1 c: 100 f: 6g
100g protein shake + 32g dextrose
30.9g protein
75.6g carbs
5.8g fats
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
meal 5 p: 36.2g c: 91.6g f: 22.8g
78g chicken
24.2g protein
0g carbs
2.8g fats
120g rice
11.4g protein
86.2g carbs
3.6g fat
63g garlic sauce
0.6g protein
5.4g carbs
16.4 fats
meal 6 p: 9g c: 90.6g f: 5.6g
85g free from choco snaps
4.3g protein
72.3g carbs
1.3g fats
285ml almond milk
2.3g protein
0g carbs
4.3g fats
3 rice cakes
2.4g protein
18.3g carbs
0g fats
snack anytime
1 pack of crisps
1.5g protein
12g carbs
8.5g fats
post workout replacement meal p 34.1g c 100g f 6g
4 rice cakes
3.2g protein
24.4g carbs
0.2g fats
105g rice
10g protein
75.4g carbs
3.2g fats
67g chicken
20.8g protein
0g carbs
2.4g fats
supplements
bulk powders.co.uk 2 x vegan mass gainer lasts 1 month £75.98 1 x 500g creatine monohydrate £10.52
asda
1 tub gluten free oats £2
1 jar peanut butter £1.04
4 packs free from brown seeded buns £6
8 packs free from rice cakes £4.32
2 steam bags veg £3.50
2 x 1kg brown rice £3.54
2 x garlic mayo £1.38
2 x free from choco snaps £3.60
2 x 1L almond milk unsweetened £2
1 x sirloin steak £3.70
aldi
2 packs tuna £2.55
1 mayo £0.65
1 x salmon £2.99
2 packs snackrite salt your own £1.50
farmfoods
3 bags chicken £10
£48.77 per week
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2FmmcRZ
0 comments:
Post a Comment