This is going to be my first post on this blog (I'm Jacob) and I'll just outline my basic bulking diet for the next few weeks. I have to mention, that my metabolism is fast as hell, so I can only speak for the lean guys out there, that unlike Amin that little fatty, don't pack up mass on their frame like a freshly divorced wifey working in an ice factory.
Also, I don't like the GOMAD and just stuff 6000kcal of random shit a day into your face approach like Rippetoe, because of a few reasons. I'll outline in an upcoming post, so as you guys will see it's not as high on total calories as some other more extreme methods. I just think that adding around 0,5 kg a week of quality mass makes more sense than straddling around the gyms corners like a sweating baby whale, after just 3 months of dirty bulking.
But now let's just get to the meat and potatoes of this routine.
08:00
Shake with whey protein, maltodextrin, and coffee
30g P/40g C/12g F=388kcal
09:30
5 eggs scrambled in butter with tomatoes, an onion and some mushrooms, 4 slices of full wheat toast.
58g P/48g C/ 57g F=937kcal
11:30
Protein shake
30g P/ 16g C/ 12g F=292kcal
12:00
Training
14:00
Shake with whey protein, maltodextrin
30g P/ 50g C/ 12g F=428
16:00
200g pasta, 250g lean ground beef/pork mix, tomato sauce with various vegetables
76g P/ 157g C/ 18g F=1094kcal
19:00
150g rice, 250g lean ground beef/pork, various vegetables
61,5g P/ 115g C/ 20g F=886kcal
22:00
250ml milk, 100g braided yeast bread
13g P/ 77G C/ 13g F=477kcal
On off days I just cut out the after training shake
Totals=4502kcal
298,5 g P
503 g C
144 g F
Now that the math and how much of this and that shit is out of the way, I'll give you a little outtake of my life and how I incorporate this into my daily schedule:
So directly after I wake up I head to the kitchen put on some coffee and get under the shower. After that, I just mix the coffee with some whey and malto, take my dog and head out to the park. While sipping on my morning drink, I goof around with the dog and take a long stroll through the park. After that, I stop by the grocery store and buy my groceries for the day. Normally my grocery bill looks like that:
- 500g ground beef
- 15 eggs
- some onions, tomatoes, garlic carrots (it depends on what's missing in my fridge)
- Toast or black bread
- canned tomatoes
- some random shit I stumble over
I return back home, scramble some eggs, make some toast and take care of my business as usual. Before and after training I chug down two more protein drinks.
Back home I throw all of the meat in a pan, make a badass homemade sauce and cook the pasta. I throw half of the meat and the sauce over the pasta and eat it. After that, I head back to work or work of some other things that are on my to-do list.
In the evening I just take the other half of the meat and scramble it up with rice, some fresh, chopped vegetables and fry it for a few minutes. Just before I go to bed I drink a big glass of milk with some sweet bread.
As you can see there's nothing fancy or extraordinary about this, but I can guarantee you, if you follow something similar to that, you'll see some good results.
Just take care of a big plus in protein and total calories and you're ready to go. Nothing of this is set in stone so, if you want to add or subtract something here or there just go ahead and figure it out for yourself, it's not that complicated.
Following to this post, I'll give you some recipe examples and there's another article about massive dirty bulks and to much milk in your diet coming up.
Till next time, cheers
Jacob
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