yazf909

i wanna do a clean bulk, ive already got tuna, cc, natural pb as my main foods, but i was wondering what are some of the best? and why is it when i eat a big meal high carbs like lots of white rice and vegtables, or 4-5 big sandwhichs with chicken breast, ham, or even pb i feel great the next day, look better, and acctually wanna work out more than if i ate high protiens with high fats, for example cc and pb?? one last question is how bad is it to not eat much one or two days out of the week?(low protien, low carbs, low everything basically)

A.FreeRadical

It is the same as when you are cutting. Clean foods are the best for growth as well.

Lean animal protein (egg whites, chicken, tuna, lean red meats, fish)
Complex carbs Oats and brown rice and whole wheat (pasta and bread)
Fibrous veggies (broccoli, cauliflower, greens, celery, green beans and asparagus are my favorites.)
Fats, fish oil, flaxseed oil, extra virgin olive oil, nuts and natural peanut butter are all good.
Fruits, apples, pears and berries are my favorites (not too sweet).
Dairy, skim milk, plain non fat yogurt in moderation.
Water, drink lots of this.
of course, whey protein for more lean protein.

Different people respond differently to different foods. I do best on a high protein and high fat diet with moderate carbs (see above). I eat the oats and brown rice in the morning (This gives me plenty of energy for working out in the afternoon.) and the fibrous veggies later in the day. I don't feel well on other combinations. Get to know your body. Experiment and pay attention to how you feel with different food combinations.

As to eating light two days per week, that is an excellent idea if you want to keep your weight (bodyfat) from going out of control while bulking. I am cutting and I eat heavier two days per week to keep my leptin levels up so my metabolism stays revved.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

yazf909

great thanks for the info man

NYCmitch25

This diet is for pretty much anybody who's trying to put on mass. Hope it gives you some ideas.

-2 slices whole wheat bread* with jam, 6 whole eggs, Apple
-8 oz steak or chicken 1 cup brown rice, 1/2 a can black beans
-40-50 grams whey protein, 1 scoop of natural peanut butter
-Cheat meal (at least 50-60 grams protein) *go with another clean meal instead if you want
-8 oz steak or chicken, 1 cup brown rice, 1/2 a can black beans
-40-50 grams whey protein, 1 tablespoon extra virgin olive oil
*Between meals snack on almonds(4 oz) mixed with peanuts(4oz), or cashews(4oz) mixed with peanuts(4oz), preferably un-salted.

*Make sure the ingredients say whole wheat, not enriched wheat flour.

**On workout days there's also PWO shake: 75-100 grams whey protein
100 grams dextrose/maltodextrin/vitargo OR what I do is just eat 4 packets of flavored, instant oatmeal; the kind with the sugar in it. I just can't stand dextrose anymore...

__________________
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

yazf909

thank you very very much this is what i wanted to know


"On workout days there's also PWO shake: 75-100 grams whey protein
100 grams dextrose/maltodextrin/vitargo OR what I do is just eat 4 packets of flavored, instant oatmeal; the kind with the sugar in it. I just can't stand dextrose anymore..."

do you do the spike for the protein? because i work out late at night(only time i have time) the thing is i take creatine 30 min before(42 oz 4 1/2 tbsp gatorade powder(58g dextrose) with 5g creatine, then protien shake after workout. when you say 75-100 grams as in 3-4 scoops right, because ive always took 1, or 1 1/2 scoop, 24-36 postworkout(no sugar)
oh by the way i love pb allot, since im on the clean bulk i was wondering whats the most you would recommend i take in a day(the max) thanks