Sample Bulking/Cutting Diets

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DMG:
Cutting Diet
2,550 Calories

This cutting diet is based on a 200 pound male.

Meal #1 (Largest Meal of the Day)      
6 Egg Whites
2 Whole Eggs
1 Cup Oatmeal                  
1 Banana
Multi Vitamin/Mineral Supplement

Protein = 36 grams
Carbs = 45 grams
Fat = 13 grams
Total Calories = 515

Meal #2
3oz Sirloin Steak
8 oz. Sweet Potato
4 oz White Tuna

Protein = 70 grams
Carbs = 56 grams
Fat = 8 grams
Total Calories = 380

Meal #3
1 Cup of Brown Rice (Cooked)
4 oz Chicken Breast
1oz Peanuts

Protein = 49 grams
Carbs = 55 grams
Fat = 17 grams
Total Calories = 560

Meal #4 (Pre-Workout)
ON MRP
1 Rice Cake (with cinnamon)
1 Banana

Protein = 46 grams
Carbs = 47 grams
Fat = 4 grams
Total Calories = 417

Meal #5 (Post-Workout)
2 Scoops ON 100% Whey
2 Tablespoons of Glutamine
Multi Vitamin/Mineral Supplement
8oz Apple Juice
1 Rice Cake (with cinnamon)

Protein = 62 grams
Carbs = 80 grams
Fat = 3 grams
Total Calories = 615

Meal #6
Salad with fat free Dressing
4 oz. Chicken Breast

Protein = 36 grams
Carbs = 12 grams
Fat = 3 grams
Total Calories = 221

Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160

Note:
Cardio for 30min at least 5 times a week

Thanks to Jackel for his hard work in putting together this diet.

DMG:
Bulking Diet
4,000 Calories


This diet is based on a 200 pound male.


Meal #1
6 Whole Eggs
2 Slices Toast
1 Cup Oatmeal
2 Cups 1% Milk
Multivitamin/mineral supplement
2 Tablespoons Flax Seed Oil

Protein = 51 grams
Carbs = 49 grams
Fat = 35 grams
Total Calories = 1,000



Meal #2
3oz Peanuts
2 Cans Tuna

Protein = 84 grams
Carbs = 15 grams
Fat = 48 grams
Total Calories = 780



Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Rice

Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540



Meal #4
7oz Sirloin Steak
2 Potatoes

Protein = 60 grams
Carbs = 26 grams
Fat = 18 grams
Total Calories = 600



Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
1 Half Cup Rice
1 Rice Cake (with peanut butter)
2 Bananas

Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650



Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Rice
3 Rice Cakes (with honey and peanut butter)
2 Cups 1% Milk

Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = 780



Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed Oil

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160




Note: For those who are hardgainers, minimize cardio possibly even cutting it out of your routine.

Little_O:
Bro, the post w/o meal has to be the biggest of the entire day...


Post w/o shake:

10 oz apple juice
1 can fat free yogurt
two scoops whey

post w/o meal...(one hour later)

8 oz lean groud beef
1 1/2 cup rice
three rice cakes with honey and peanut butter
one can soda...

Also, I think you meant 1 1/2 cups on one of the meals...not one half.

If they don't eat heavy post w/o they wasted the training session...

DMG:
Thanks O for the tips here, how does it look now? Hopefully good other than those changes. I was up very late last night working on it. Nobody can say Iam not working hard as a mod.  ;)

The Jackel:
Looks good to me DMG,  Good work

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