Bulking diet #2

[glb]

Meal one: 5 whole eggs, one cup uncooked oatmeal. banana.

Meal two: Shake of 2 scoops whey, 1/2 cup ground steel cup oats, 16oz. skim milk, handfuls of almonds.

Meal three: 12oz. steak, 1 baked potato, 1 cup broccoli

Meal four (preworkout): Tuna on whole wheat bread, one cup rice, one carrot.

Meal five (postworkout): Shake of 2 scoops whey and 1/2 bodyweight dextrose.

Meal six: 2 chicken breasts, 1 sweet potato, large salad.

Meal seven: Shake of 40 to 50 grams casein protein and 2 tbsp. natural peanut butter.

[pu12en12g]

Not bad ! I like even more milk, personally

[nvr2loud]

Looks alright. I am not sure how much you weigh though to determine if it's a good approach or not. I like to stick with more whole foods instead of shakes. Shakes help a lot though for getting the extra calories when needed.

[JThompson]

looks good. You're getting 4 meals of whole foods. Good luck and keep us posted.

[retro_roots]

Personally, I have changed camps (sorta) when it comes to PWO nutrition and now follow more of the NO High GI carbs approach. Having Oats and Whey PWO and BCAAs+ WPH during/after WO. I really think you have to experiment to see what works for you, a lot of guys need Dextrose PWO and a lot of guys just put on fat that way. Another aprroach is Ground Oats (Medium GI) and Oats+Dext (Med/High GI).

I would like to see Oats or another Whole grain for PreWO over bread. And possible more whole foods but its up to you.

[jaymdubbs]

I am on the same boat as retro. For the longest time I did carbs post workout - from oats and honey to dextro/malto mix. Now i am a huge advocated of EAA/BCAA during workouts and WPI/WPC post workout. In the end there wasnt a HUGE difference, but my recovery is better without the dex/malto. Looks good regardless though

[retro_roots]

I am on the same boat as retro. For the longest time I did carbs post workout - from oats and honey to dextro/malto mix. Now i am a huge advocated of EAA/BCAA during workouts and WPI/WPC post workout. In the end there wasnt a HUGE difference, but my recovery is better without the dex/malto. Looks good regardless though

Agreed, recovery is almost better without. However, the optimal solution may be somewhere in between and definently varies from person to person.

[glb]

Agreed, recovery is almost better without. However, the optimal solution may be somewhere in between and definently varies from person to person.

Could you give me an example of what your preworkout and postworkout nutrition looks like?

[retro_roots]

Right Now (literally eating it right now )

PreWO:
1 can Tuna & 1 Serving WPC
1/3 Cup Steel Cut Oats & 1/3 Cup Oat Bran

PWO:
30g WPH
10 g Leucine
10 g Glutamine
Vit C/AntiOX
Creatine
(Carbs optional: Dext, Oats, Gatorade)

PWO Meal:
45 g WPC
1 1/4- 1 1/2 Cups Rolled Oats

[glb]

Right Now (literally eating it right now )

PreWO:
1 can Tuna & 1 Serving WPC
1/3 Cup Steel Cut Oats & 1/3 Cup Oat Bran

PWO:
30g WPH
10 g Leucine
10 g Glutamine
Vit C/AntiOX
Creatine
(Carbs optional: Dext, Oats, Gatorade)

PWO Meal:
45 g WPC
1 1/4- 1 1/2 Cups Rolled Oats

Sorry if this is a dumb question but what is 30 grams of WPH?

[retro_roots]

Not dumb I just hate trying Whey Protein Hydro, otherwise known as Hydrolyzed Whey Protein High Grade from Trueprotein.com

[glb]

How's this for preworkout and postworkout?

1 1/2 to 2 hours preworkout: 1 can tuna, 1 scoop whey with 2/3 cups ground steel cut oats.

1/2 hout preworkout: GM/PW combo with Glycergrow

Postworkout: 2 scoop whey with either 1 1/4-1 1/2 cups ground rolled oats or 1/2 cup dextrose and 1/2 cup ground rolled oats.

[retro_roots]

I think a half cup of Dextrose is a lot but I'm not sure.

That looks like a good start you may need to play around with it a little to see what works.

[pu12en12g]

How's this for preworkout and postworkout?

1 1/2 to 2 hours preworkout: 1 can tuna, 1 scoop whey with 2/3 cups ground steel cut oats.

1/2 hout preworkout: GM/PW combo with Glycergrow

Postworkout: 2 scoop whey with either 1 1/4-1 1/2 cups ground rolled oats or 1/2 cup dextrose and 1/2 cup ground rolled oats.

I like a solid food meal post-workout as well... but results will vary.

[haiz69]

...

I've found that 40 grams of whey + 1 - 1/4 cup of oats postworkout to be best for me.