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Nutrition
1

Meal 1- Egg white omelet sliced onions/tomatoes
1 pc carb counter whole-wheat toast w/ natural PB
Fruit
Green tea

Meal 2- Chicken-Beef- Fish (pick one)
1-cup broccoli

Meal 3- Dry sandwich on whole wheat
ham, trukey, onions, tomato, pickle

Meal 4- Tuna or chicken with salad + Fruit

Meal 5- 1 serving Almonds
1 serving cheese
Green Tea

Meal 6- small meal before bed probably similar to meal 2 or 4.

Supplements
4 Flameout
4 Carbolin 19
ZMA

Pre workout 20g Metabolic Drive, 3-4 BCAA�??s Spike

Post workout 20g Metabolic Drive or Surge. 5g Creatine, 3-4 BCAA�??s

How does this look?

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What is your goal?

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right now I am starting to add cals weekly to gain lean mass.

I have been trying to cut fat for about a year now. Only the last few months have been successful.

I wieght 130 now and want to get back up to 180 but a bit leaner this time.

4

Having lots of bread and fruit in your diet will help you gain weight but as a FFB chances are it will be the wrong kind. I would save stuff like the for breakfast or PWO meal. I’d also replace the PreWO Metabolic Drive with a scoop of Surge and make sure your having Surge PWO. Metabolic Drive won’t get digested fast enough to help you for the reason you are taking it.

130lbs is waaaay too light so stick with 3k cals/day and try and time the majority of your daily carb intake at either breakfast or PWO.

PeterD

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[quote]PeterD wrote:
Having lots of bread and fruit in your diet will help you gain weight but as a FFB chances are it will be the wrong kind.
[/quote]

Yup, most of the “bulk” rules don’t really apply to use FFB’s - we gain fat a lot easier than these so called “hard-gainers” because we are not afraid of food in the first place. Our bulks have to be long and strict.

DF85, weren’t you on the 10/10 program? WTF are you doing jumping back and forth between programs? Do one thing at a time, you will never reach any goals if you don’t focus on one thing, at a time.

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I was on 10/10 but continued to loose weight, I didnt gain a pound. I am not happy at 130 so I want to gain some lean mass before cutting the rest of my body fat. I am 15% now. I would love to get to 170 with out much fat gained, than cut fat. I think that is the best way for me to go.

I am still using the diet plan from 10/10, This diet is an idea for starting my “bulk”.

So cut out the bread, limit the fruit and take Surge instead of Metabolic Drive. I can handle that ha

7

I just read through T Dawg Diet 2.0 again and came up with this.

Wake Up - 2 Carbolin 19

Meal #1 Egg White + Omega 3 omelet, Metabolic Drive shake?, Oatmeal and or 1pc Carb Counter Wheat w/ Natural PB, 2 Flame Out

Meal #2 Beef Jerky + 1 serving Almonds

Meal #3 Chicken or Beef 1 cup Broccoli
2 Carbolin 19

Meal #4 Pre WO Metabolic Drive + Spike + 3- 4 BCAA’S

     Post WO Surge + Creatine, 3-4
     BCAA'S

Meal #5 Chicken, fish or beef, salad

Meal #6 Shake, 2 Flameout, ZMA

Better or is their something else I should follow? I try to use Berardi’s 10 habits.

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I think your better off with NO BREAD.
What time do you train?

I think you need more fats.

Here is what I would recommend.

5oz grass fed beef patty.2 whole omega eggs,
1 grapefruit, 3 fish oil.

Metabolic Drive, plus 2 scoops Superfood, plus fiber, mixed nuts.

1 large salad with chicken, 1 tbs olive oil. 2tbs black beans.

Pre workout half serving Surge
pwo half serving Surge.

1 hour later 2 scoops Metabolic Drive, plus
frozen fruit, and large yam.

8oz lean meat, 1 cup lentils , 1 cup carrots, 3 fish oil.

2 scoops Metabolic Drive, 1 tbs flax.

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I am on swing shift so training time varies. Right now it is around 3pm. If not at 3pm than 7pm.

Is the anabolic Diet for me? or is that just for cutting? I am looking to transision in to a bulking diet.

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If I weighed 130lbs I wouldn’t worry about bread or any other grains…

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Yeh, but I was 180 and 30% body fat, I dont plan on gaining any more fat while I bulk.

There are so many great diet plans and articls here but it seem they are either for people starrting out lean or people starting out fat, trying to get lean.

Shugart and Berardi have great articles for us FFB’s but are there any diet plans tailored to a FFB starting a bulk?

My plan was to use Beraridi’s 10 habits and continually add calories weekly. I would be nice to have a whole plan written out thou.