ty that sounds a lot closer to the truth cuz 3700 right away i was like wtf

dunno how to get 300 grams of protein yet but ill think of something

sugar is easy too i never eat it anyway dont even remember what it is

this sounds real nice man ty

i saw some Ronzoni brand vegetable enriched pasta at the store today. it tasted ok.

ingredients: semolina, durum flour, dried carrots, dried tomato, dried spinach, niacin, ferrous fulfate, thiamin mononitrate, riboflavin, folic acid

i don't eat many veggies. i do eat CL orange tried + 2 scoops of the CL veggie powder you recommend. is this better than eating whole wheat pasta? it has less fiber, but i'm not worried about that since i eat those fiber bars you recommended.

Honestly, the amount of processing this product goes through makes the "vegetables" for flavor at best. The actual nutrition you'd get from a real vegetable is nowhere near that of heavily processed dried vegetable powder added to semolina pasta.

Quinoa pasta is, on the other hand, extremely nutritious compared to regular pasta.

hey ray while ur here
any alternatives to brown rice? with lower carbs? something i can eat with my ground turkey

This post was edited by Hboy on May 21 2014 08:31pm

say I am bulking and I have an intense workout and am aiming for 3k cals a day.

I pass out and only got 2500


eat 3500 the next day


will my results as far as muscle growth be the same?

Absolutely.

Try Black Beans, Quinoa, or Buckwheat

For a one day event, that won't make any significant difference. The body, in general, tends to is able to compensate quite well with a variance of calories, as well as the overall calories are within a certain range.

You will be fine with extra calories the following day.

Thanks bro

any lifting/meal advice you can give to a newb looking to bulk up?

im 26, 5'9 and ~155 lbs. i have access to some basic weights and a straight bar/curl bar + bowflex

Given your stats, you will need around 3,000 cals on workout days, and 2,500 cals on non-workout days.


Here's the sample diets:

3,000 cals

Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham - 16g fat + 60g protein + 60g net carbs
Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef) - 10g fat + 45g protein + 10g net carbs
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil - 12g fat + 60g protein + 55g net carbs
Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast - 9g fat + 50g protein + 70g net carbs
Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli - 12g fat + 40g protein + 90g net carbs
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste - 8g fat + 35g protein + 5g net carbs


2,500 cals

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste



As far as the workout routine goes, start with 5x5:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


If you don't have enough equipment, refer to the bowflex plans to supplement the free weights. I do not custom make plans for bowflex equipment at this time.


Make sure to get at least 8 hrs of sleep per night, and drink at least 1-1.5 gals of water per day.

Also, here is the current supplement guide:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=475107555
Supplement Guide