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BendtheBar 07-06-2009 08:51 AM

Bulking and Food List+Bulk/Cutting Methods
 
Bulking and Food List+Bulk/Cutting Methods

**Posted by Ripped**


Thought this could help some people, ran across this in another forum awhile back and they are all ...interesting; thought maybe this could be a sticky and help some people out. Post replies to changes that can be made to modify this since there is currently nothing available. http://forums.bulknutrition.com/?showtopic=40589



1-2 Gallons of Water a day

Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Condiments & Spices

Diet Soda
Crystal light
Fat free mayonaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalepenos
Hot peppers and Hot sauce, Cayanne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomatoe sauce or paste

For calories in each food go to FitDay - Free Weight Loss and Diet Journal

Calorie Counting Formulas:
Mesomorphs: bodyweight x 15
Ectomorphs: bodyweight x 16-17
Endomorphs: bodyweight x 13-14


Cutting/Bulking
To start a cut: subtract 500 from total calories, to maintain cut: subtract 200-300 from total calories depending on weight lost each week.

To start a bulk: add 500 to total calories, to maintain bulk: add 200-300 to total calories depending on weight gained each week

Mesomorph-Naturally muscular, has a trim waist and can easily lose and gain fat and muscle weight. (Wikipedia.org)
Ectomorph- characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim.(Wikipedia.org)
Endomorph- characterized by increased fat storage, a wide waist and a large bone structure. (Wikipedia.org)


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