I just got through basic and tech school. Now in a position to do a serious bulk and get back into it. I was hoping some serious people could give me an example of there diet so I have some examples when designing mine.
I have a base plan that I stick to. My dietary goals are to gain muscle currently, but I also set goals to eat 10 + fruits and veges per day, 2 - 3 servings of lower fat dairy, 4g fish oil (concentrated), 2g GLA abd keep fiber intake high. I eat red meat 3 x per day, 6 eggs daily and use macademia oil.
Breakfast:
3 whole eggs, 6 whites, 150g sweet potatoes, 1 slice reduced fat cheese, onions, peppers, 1 large banana
Meal 2:
Minced steak, 1 serving of beans, mixed vegetables, 1/2 tablespoon macademia oil, 2 concentrated fish oils
Meal 3: same as above
Meal 4: 30 - 60 minutes pre-training
Steak, 150g rice, vegetables, 1/2 tablespoon macademia oil
pre training
1 scoop whey, electrolyte + carb drink.
Meal 5: Post training
150g Greek Yoghurt
1 scoop Whey / Casein powder
100g mixed berries
1 cup of oats
1 tablespoon milled flax seeds
Meal 6:
3 eggs, 6 whites, 1 slice lower fat cheese
mixed vegetables
2 borage oil caps
Total cals workout at around 3,500 per day. I gain off this amount pretty well; slow but definite progress.
Dave’s plan looks great, mine is a bit more relaxed.
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I divide my day into peri-workout nutrition, ‘day’ nutrition (ie. food), and stuff that is stasis in my diet (Casein before bed, a tb of FO with breakfast)
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Regarding above, peri-workout would be 900kcal, the stasis stuff would be about 200kcal. The ‘day’ nutrition will then take up the remainder of what I need (For me on bulking, 2900kcal)
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I spend a week planning out my meals strictly according to the new template until I can ease into it, and as long as I can hit my calories and protein in ‘day’ nutrition, I can pretty much wing it. Only rule is healthy sources.
That’s my plan, I can’t include more detail as there really is none; Works great for me as without variety, I would cheat on my diet alot.