Breakfast

[Andre01]

Hi there, I have not longed started trying to bulk up and I have been going really well, the problem that I am starting to have is that I want something different for breakfast. I am currently having Natural Muesli Fruit and 5 Grains 100gms with yoghurt or milk. Or Im having Whole grain Rolled oats again 100gms with milk. Each of these two breakfast gives me 18-19gms of protein.

I have had it suggested to me by my trainer to have at least 93 gms of protein daily but nothing about carbs or fats. I normally eat a low fat diet as I have been overweight in the past and now I have made up my mind to bulk up and I want to look really good.

I have attached my eating plan if you want to have a look. Please be nice..

Any ideas would be great. Many thanks

Meal Plan.doc

[mike27]

so u want to bulk up now?

you'll need some carbs in ur diet....

id ditch the tinned fruit unless u have it pwo only

add some dextrose to ur pwo protein shake

breakie ideas... scambled or poached eggs on toast, whole grain bread ofcourse. and a bowl of oats with milk and frozen berry mix. maybe throw on some flax oil or olive oil.

is the peanut butter ur using the good natural stuff?

as the cheaper varietys have added sugar and oils

get Pic's peanut butter. large tub is $20 or so

youll be aiming for about 50% carbs 30% protein and 20% good fats in ur diet.

aim for 5 meals each day

[Andre01]

aim for 5 meals each day

I eat every two to three hours. I have pleanty of Carbs I think. I have attached my meal plan if you want to have a look at it.

[mike27]

yeah saw that thanks

what does each macro add up to per day

carbs protein fats

[Andre01]

Protein approx 130 gms

Carbs 217 most from wholegrain or natural food, very little sugar

Fats 24 grams

[Ronin]

Ummm, where do these "points" come from? Is this Weight Watchers?

Also, I'd say you'll be wanting a lot more than 130g of protein. General rule of thumb seems to be 1.5-2g per lb of bodyweight. Unless you're a Biafran and looking to lose weight (which you're obviously not) I'd suggest punching your trainer in the face for even suggesting 93g of protein.

[Andre01]

Ummm, where do these "points" come from? Is this Weight Watchers?

Also, I'd say you'll be wanting a lot more than 130g of protein. General rule of thumb seems to be 1.5-2g per kg of bodyweight. Unless you're a Biafran and looking to lose weight (which you're obviously not) I'd suggest punching your trainer in the face for even suggesting 93g of protein.

Yes from my past, its something that is always in my mind. I have looked at the carbs and fats and have posted them

but

Protein approx 130 gms

Carbs 217 most from wholegrain or natural food, very little sugar

Fats 24 grams

[Ronin]

Protein approx 130 gms

Carbs 217 most from wholegrain or natural food, very little sugar

Fats 24 grams

=1604cal

Hardly what I'd call a bulking diet, it's about what I'm on at the moment for cutting. Again, unless you're an anorexic Biafran with full-blown AIDS...eat more.

[Phedder]

Protein approx 130 gms

Carbs 217 most from wholegrain or natural food, very little sugar

Fats 24 grams

=1604cal

Hardly what I'd call a bulking diet, it's about what I'm on at the moment for cutting. Again, unless you're an anorexic Biafran with full-blown AIDS...eat more.

This. What's your weight and height? There's plenty of women on this board that eat more than that. Definitely up the protein, and fats and cals in general. You have the most carbs, yet they're the least essential for health?

[tomsammce]

20 days ago you just said you want to get ripped and have abs... now you wanna do some crazy bulk...

this exactly what im talking bout... u change to ur next goal before u even saw results from the previous goal you set...

perfect recipe to get no where.

[Dr Squat]

20 days ago you just said you want to get ripped and have abs... now you wanna do some crazy bulk...

this exactly what im talking bout... u change to ur next goal before u even saw results from the previous goal you set...

perfect recipe to get no where.

Grumpy prick Tom lol.

[nate225]

LOL - I cut on over 2000 kcal a day when I was smaller than I am now - how you gonna grow on that?

EAT MAN! :nod:

[startinfromscratch]

you need some potatoes soaked in oil my friend

[Beowulf]

Eat till you shit at least 3 times a day

[Monarchking]

bacon and eggs on toast with a glass of milk

[Dr Squat]

Eat till you shit at least 3 times a day

Bro, I shit 3 times before 8 am in the morning.

[tomsammce]

Eat till you shit at least 3 times a day

Bro, I shit 3 times before 8 am in the morning.

no he means shit on the toilet.. not talking or blogging shit...

[Dr Squat]

Eat till you shit at least 3 times a day

Bro, I shit 3 times before 8 am in the morning.

no he means shit on the toilet.. not talking or blogging shit...

Lol! That's rich coming from you bro. I might blog about the positive benefits of olive oil tonight bro. Just to get up you flarely nostrils. :nod:

[teamfatboy]

So, to re-cap:

You're 183 cm and weigh 94 kg, 17% bf - and you want to bulk....

You might be going about it wrong.... for a start, I'd look at the ratios: you're on 35% protein, 58.5% carbs and 6.5% fats. I'd be upping the fat and protein to more like 45:45:10 - and that's before you adjust the calories upwards to a meaningful number. Hell, a reasonably reputable US Runners magazine advocates a 25: 50: 25 splt of protein-carbs-fat, and that's for runners, not folks wanting to add muscle mass.

If you were 25, a basal metabolic rate for that is 2100 cals/day just to live... and if you're training hard, that goes up to a ball-park figure of between 3200-3600.

Eating at that level, you'll just be slowing your metabolism down (Phedder did a good post on leptin levels) but, assuming you're not going to stick to plan A and cut, then you do need better advice about the best nutrition and workout plan to achieve Plan B and bulk-up.

Getting back to your question: eggs, eggs, eggs - lots of egg whites in a big omelette; or even swap milk for a protein shake - that alone would practically double the protein in your breakfast.

[mily123]

A breakfast should be complete to start a healthy day. I don't know by the amount of nutrients. But a little corn, 2 half fry eggs, a full of glass milk and a toast should be minimum amount of the breakfast. But if you are heavily working out then you should increase it more. A healthy breakfast keeps your day healthy.

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