I've just started bulking. I'm looking to put on as much lean mass as possible, for the next 6 months or so. It will be a clean bulk in food choices, I may have a few more calories than I actually need though as putting on some fat isn't a worry.

could you tell me what you think of my meal plan?...

Few things:

My Stats:
20yrs, 5ft 11.5, 160lbs (est. 15% BF)

Workout Plan:
- FBW 3x a week (HST)
- Cardio 2x a week
- 2x Rest Days

- I want x5+ of fruit a day
- veg medley is broccoli, cauliflower, carrot & swede
- Beef is probably higher than 83% but not sure (can barely see any fat)
- Ignore Pro/Carb, Pro/Fat titles. That was the original plan but the egg meal & having fruit at most meals messes it up a bit

Meal Plans:

Weight Days



Cardio Days



Rest Days
Same as cardio except no PWO shake (3200cals 301p / 249c / 99f / 46f - (37%/36%/27%))

What do you think? Do you think my carb amounts are adequate? I want to make sure I get enough but its pretty hard to get them in with clean sources (without having loads of bowls of cereal). I've gone for 2x BW for protein as well, should be alright.

Feedback plz

Almost - You cant just drink tonnes of protein shake tho. Its no good for you. You need to be eatting meat .
in the 1st diet your getting 134g of your protein thru powder.

When planning your meals you can follow the basic rule of never having a shake for 2 meals in a row, unless its pre/post workout.

Agree with R. Lewis.... try and cut back on the shakes unless your schedule REALLY does not permit it. Your diet looks better than most I see though. Keep working.

The only times I have shakes are as follows:

- (Pre-Workout) First thing because I find it really hard to eat when I get up and because it is actually a pre-workout meal
- (Workout Shake) I have a shake during workout
- (Post-Workout shake) I have a PWO shake as normal
- I have one last thing because I don't like cottage cheese & need casien

So really the last one is the only one that I don't really need. I get chicken/beef/salmon every day also as well as eggs/milk, so my protein sources are pretty varied.

I'd GLADLY drop the protein powder (apart from Pre, WO & PWO), but theres not much else I can have before bed. Cottage cheese tastes sooooooo bad it makes me wanna vommit

Also, what do you think about all the fruit? do you think it is a good source (mainly fructose) of carbs during a bulk or could something else be added to improve my growth potential?

Edit: Just to add, i'm gonna try and have chicken instead of the whey first thing... I'll try anyway!

Eat eggs for breakfast.

Fruit is always fine. The vits and mins you get from fruit is well worth the extra carbs any time of day.

I've replaced the whey with 2 whole eggs on weights days:



new total:



And replaced the whey with 100g chicken breast on cardio/rest days (already have eggs those days):



new total:




Anything else that needs tweaking?

how do people cook there eggs in the morning? and what whey protein are u using? have you got a link.., nice list btw

I'd take out the fruit and veggies in meal 4 on your workout days. That meal should be an hour or so after your training session and should consist of a lean protein/complex carb only. Any fiber that is added to the meal will result in slowing down your digestion at one of the most important times you cannot afford have it slowed down.

I fry my eggs. This may seem bad but I use a non-stick pan and use only 2 sprays of extra virgin olive oil - about 4 cals.

You can mix them up with milk to make a fluffy omlet.

Good point, I forgot about that. I'll probably change that to a chicken butty or oatmeal/cereal. It won't be necessary on cardio days though will it? One thing I was a bit bothered by was I'm not really getting that many carbs during the 6 hours after the workout. Other than the PWO shake, I'm only having one carb meal...doesn't seem right. I guess when I increase the cals further I can throw in another pro/carb meal.

I scamble them with some skimmed milk in a pan, or just have them hard-boiled. I get all my supps from myprotein.co.uk (whey, fish oil, dex, malt etc.). The whey's unbranded, I don't believe using expensive stuff like ON's is really necessary. The stuff I use is 10lbs for £31, as opposed to ON's 4lbs for £31 (I think it is). It's from the same dairies and even has more BCAAs so it does the job nicely.