Derek's New Bulking Diet
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Here is my diet for Monday, Wednesday, and Friday.
|
Day #109 |
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|
Breakfast |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Honey |
1 TBSP |
0.00 |
18.00 |
0.00 |
0.00 |
72.00 | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Breakfast Totals: |
39.00 |
65.00 |
16.20 |
5.00 |
561.80 | ||
|
Meal# 2 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Whole Wheat Bread |
2 slice |
10.00 |
40.00 |
2.00 |
2.00 |
218.00 | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Meal# 2 Totals: |
43.00 |
41.00 |
5.50 |
2.00 |
385.50 | ||
|
Meal# 3 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
1 scoop |
0.00 |
40.00 |
0.00 |
0.00 |
160.00 | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Meal# 3 Totals: |
21.00 |
44.00 |
3.00 |
0.00 |
287.00 | ||
|
Meal# 4 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose/Maltodextrin |
2 scoop |
0.00 |
80.00 |
0.00 |
0.00 |
400.00 | |
|
VP2 Whey Protein |
2 scoop |
48.00 |
2.00 |
1.00 |
0.00 |
209.00 | |
|
Meal# 4 Totals: |
48.00 |
82.00 |
1.00 |
0.00 |
609.00 | ||
|
Meal# 5 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Egg Whites |
1 Cup |
24.00 |
4.00 |
0.00 |
0.00 |
112.00 | |
|
Potatoes, Baked |
1 med |
6.25 |
62.50 |
1.25 |
0.63 |
286.25 | |
|
Meal# 5 Totals: |
30.25 |
66.50 |
1.25 |
0.63 |
398.25 | ||
|
Meal# 6 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Lean Mass Matrix |
1 serving |
40.00 |
40.00 |
8.00 |
5.00 |
392.00 | |
|
Meal# 6 Totals: |
40.00 |
40.00 |
8.00 |
5.00 |
392.00 | ||
|
Meal# 7 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
0.00 |
160.00 | |
|
Brown Rice |
1/4 cup |
5.00 |
35.00 |
2.00 |
2.00 |
178.00 | |
|
Meal# 7 Totals: |
27.00 |
35.00 |
10.00 |
2.00 |
338.00 | ||
|
Meal# 8 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Meal# 8 Totals: |
39.00 |
47.00 |
3.20 |
5.00 |
372.80 | ||
|
Dinner |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Apples |
1 of 2.75 " diam |
0.80 |
21.00 |
0.80 |
2.60 |
94.40 | |
|
Dinner Totals: |
37.80 |
46.00 |
19.00 |
6.60 |
506.20 | ||
|
Totals for Day #109 |
325.05 |
466.50 |
67.15 |
26.23 |
3850.55 |
Here is my diet for Tuesday and Thursday
|
Day #110 |
|||||||
|
Breakfast |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Honey |
1 TBSP |
0.00 |
18.00 |
0.00 |
0.00 |
72.00 | |
|
Breakfast Totals: |
39.00 |
65.00 |
16.20 |
5.00 |
561.80 | ||
|
Meal# 2 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Whole Wheat Bread |
2 slice |
10.00 |
40.00 |
2.00 |
2.00 |
218.00 | |
|
Meal# 2 Totals: |
43.00 |
41.00 |
5.50 |
2.00 |
385.50 | ||
|
Meal# 3 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextroser |
1 scoop |
0.00 |
40.00 |
0.00 |
0.00 |
160.00 | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Meal# 3 Totals: |
21.00 |
44.00 |
3.00 |
0.00 |
287.00 | ||
|
Meal# 4 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose/Maltodextrin |
2 scoop |
0.00 |
80.00 |
0.00 |
0.00 |
400.00 | |
|
VP2 Whey Protein |
2 scoop |
48.00 |
2.00 |
1.00 |
0.00 |
209.00 | |
|
Meal# 4 Totals: |
48.00 |
82.00 |
1.00 |
0.00 |
609.00 | ||
|
Meal# 5 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Egg Whites |
1 Cup |
24.00 |
4.00 |
0.00 |
0.00 |
112.00 | |
|
Potatoes, Baked |
1 med |
6.25 |
62.50 |
1.25 |
0.63 |
286.25 | |
|
Meal# 5 Totals: |
30.25 |
66.50 |
1.25 |
0.63 |
398.25 | ||
|
Meal# 6 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Lean Mass Matrix |
1 serving |
40.00 |
40.00 |
8.00 |
5.00 |
392.00 | |
|
Meal# 6 Totals: |
40.00 |
40.00 |
8.00 |
5.00 |
392.00 | ||
|
Meal# 7 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Brown Rice |
1/4 cup |
5.00 |
35.00 |
2.00 |
2.00 |
178.00 | |
|
Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
0.00 |
160.00 | |
|
Meal# 7 Totals: |
27.00 |
35.00 |
10.00 |
2.00 |
338.00 | ||
|
Meal# 8 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Meal# 8 Totals: |
39.00 |
47.00 |
3.20 |
5.00 |
372.80 | ||
|
Meal# 9 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Dextrose |
1/2 scoop |
0.00 |
20.00 |
0.00 |
0.00 |
80.00 | |
|
Meal# 9 Totals: |
21.00 |
24.00 |
3.00 |
0.00 |
207.00 | ||
|
Meal# 10 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextose |
1/2 scoop |
0.00 |
20.00 |
0.00 |
0.00 |
80.00 | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Meal# 10 Totals: |
21.00 |
24.00 |
3.00 |
0.00 |
207.00 | ||
|
Dinner |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Apples |
1 of 2.75 " diam |
0.80 |
21.00 |
0.80 |
2.60 |
94.40 | |
|
Dinner Totals: |
37.80 |
46.00 |
19.00 |
6.60 |
506.20 | ||
|
Totals for Day #110 |
367.05 |
514.50 |
73.15 |
26.23 |
4264.55 |
The only difference is the added shakes which are taken before and after my cardio sessions.