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Old 08-30-2010, 12:36 PM   #1
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Default Hk goes lean & hard (bulk)

OK this is me bulking lean 3000 calories for weekly gain its crash day gym closed and after cheat day but lets get cracking!

weight 75kg cheat day after math 77.7kg :P goal 85kg

2 eggs/2 egg whites/veg/harciot beans
protein shake 40g/500ml v8 veg juice
2xchicken breasts/veg/chickpeas
5:30pm 60g almonds
6:30 pinto beans/2xchicken breasts/veg/prawns
9.pm alvacado
9:30 chicken breast
you don't know how paranoid i am eating the extra cals lol
--------------------------------------------------------------------------
thats so far advice beyond this

shopping list

almonds
veg
porridge mr.quaker oats
organic whole wheat pasta/brown rice/ quinao
bananas
avocado? never tried
cheese
olive oil
eggs
spice
chicken
tuna
prawns
peanut butter tomorrow
milk

ok any advice to advice me to get the extra 500 in?

also how to you measure quantity of:
pasta
quinao
rice

cup or table spoon

ideas post workout?
banana 40g protein,handful almonds/quinao or porridge oats?

eat low gi carbs at night smart?

supps on:
chromium
multivitamin
omega 3 1000mg x3

Last edited by highkick09; 08-30-2010 at 03:18 PM.
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Old 08-30-2010, 12:42 PM   #2
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breakfast is usually 11am
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Old 08-30-2010, 01:51 PM   #3
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Quote:
Originally Posted by highkick09 View Post
OK this is me bulking lean 3000 calories for weekly gain its crash day gym closed and after cheat day but lets get cracking!

weight 75kg cheat day after math 77.7kg :P goal 85kg

2 eggs/2 egg whites/veg/harciot beans
protein shake 40g/500ml v8 veg juice
2xchicken breasts/veg/chickpeas
5:30pm 60g almonds
6:30 pinto beans/2xchicken breasts/veg/prawns
2500 calories so far
--------------------------------------------------------------------------


ok any advice to advice me to get the extra 500 in?
I would maybe add a banana at 5:30, and something right before bed for extra 350 calories, like a protein meal....4 eggs, cheese, etc.




Quote:
Originally Posted by highkick09 View Post
also how to you measure quantity of:
pasta
quinao
rice

cup or table spoon

ideas post workout?
banana 40g protein,handful almonds/quinao or porridge oats?

eat low gi carbs at night smart?

supps on:
chromium
multivitamin
omega 3 1000mg x3
I measure quinoa in cups.

As far as carbs, you want some good complex carbs after your post-workout meal of whey. After that low GI is good.

Post-workout, whey protein and something sweet, like dextrose, a Pop-tart, or a small sweet treat.
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Last edited by BendtheBar; 08-30-2010 at 01:53 PM.
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Old 08-30-2010, 02:07 PM   #4
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Thanks BTB,
so any 1 cup is 125g dont want to put to much or to little in pasta,quinao or brown rice thanks

would a banana/olive oil 2 tea spoons, and maybe oats? after post workout be good? trying to keep it as clean as possible? when during the day to eat quinao never tried it
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Old 08-30-2010, 02:34 PM   #5
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You have never tried avocado?!?
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Old 08-30-2010, 02:39 PM   #6
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nope do you cut it and eat it? lol i can try some right now
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Old 08-30-2010, 02:55 PM   #7
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nope do you cut it and eat it? lol i can try some right now
I cut it in half (there's a big pit in the middle you have to work around), scoop out the fruit from the rind, then slice it and put on a sammich. Nom nom nom...I've also put them in salads and even smoothies, guacamole of course. I wouldn't recommend eating it plain though.
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Old 08-30-2010, 03:05 PM   #8
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I cut it in half (there's a big pit in the middle you have to work around), scoop out the fruit from the rind, then slice it and put on a sammich. Nom nom nom...I've also put them in salads and even smoothies, guacamole of course. I wouldn't recommend eating it plain though.
just youtube how to cut it etc and was really nice and addicting! though i wouldnt have it all the time very tasty, i ate it plain
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Old 08-30-2010, 03:29 PM   #9
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just youtube how to cut it etc and was really nice and addicting! though i wouldnt have it all the time very tasty, i ate it plain

Nice! Some people think it tastes like smashed assholes, but I like it. It adds a certain flavor to a lot of things.
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Old 08-30-2010, 04:12 PM   #10
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C&P just did a series on bulking without being a fat blob:
http://www.chaosandpain.com/content/...oking-fat-****
http://www.chaosandpain.com/content/...ing-fat-****-2
http://www.chaosandpain.com/content/...fat-****-third
Part 3 is the one I found most informative, and is one reason I'm getting rid of milk from my diet (exceptions being PWO and negligible ammounts in coffee) unless I can find it raw for less than $40 a gallon! Basically he recommends getting 2g of protein per lb of bodyweight, around that engineer you 48 hour keto runs broken by high carb days that include 3 hour forcefeeding cheat meals. He even recommends having a shake made (with water) in the bathroom to chug when you get up to pee.

Last edited by Trevor Lane; 08-30-2010 at 05:32 PM.
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