Sample Bulking/Cutting Diets

[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

[JONO69]

great post but dont you need three protein an carb only meals with min 10grams fat an then three protein an fat meals with min 10grams carbs.cos thats wat i read.just asking

[bald]

The diets look good.  I just can't stand the word cutting .  




I'm just pissed, diet starts in 2 weeks

[Little_O]

Meal three still has one half cup of rice equaling 70 something grams of carbs...


And it's "sirloin" boys...

[H4eafy]

Great idea putting this up as a sticky.

[H4eafy]

2 table spoons of glutamine??? (meal 6)

I thought 3-5 grams was enough? How many grams will that be?

[The Jackel]

2 table spoons of glutamine??? (meal 6)

I thought 3-5 grams was enough? How many grams will that be?

10g.  Better to have to much than no enough

15-20g per day is normal

[DMG]

Yeah, I take 15-20 grams throughout the day. If your working out hard it's best to have plenty of Glutamine in your diet for recovery purposes, 5 grams isn't going to cut it.

[H4eafy]

What do you mean by

'ON MRP'

and

'2 Scoops ON 100% Whey (With 1 Tablespoon Olive Oil)'

do you mean 'of'

And do i mix the olive oil in the protein drink?

Sorry for the daft questions. Thanks for the help.

[The Jackel]

ON - Optimum Nutrition (This is just a brand)

I would not put olive oil in my drink, take it separately

[DMG]

I would not put olive oil in my drink, take it separately

I've accually had really good success with putting olive oil in the protein drink. It does taste a little different but it's a nice way to get the extra EFA's. It's up to you H4eafy how you would like to take it but this is just my opinion.

[power clean]

nice diet man.verry clean.just confused about a few things.
why spike insulin so often.i see that in your diet you spike 3 times a day.

also why mix 2 diferent meats together in the same meal?
sirloin and tuna?

why not separate them into 2 meals.

is it ok to mix nuts with carbs?would it be better to eat nuts by them selves as a snack and maybe take in some flax or fish pills instead of the nuts?

[J-Land_Joe]

Can you explain the reason for the olive oil in with the post work-out shake.  I was always under the impression that oil slows down digestion and post work out is not the time to slow down digestion is it not?

[gunnz]

Can you explain the reason for the olive oil in with the post work-out shake.  I was always under the impression that oil slows down digestion and post work out is not the time to slow down digestion is it not?

I agree with you.  I would not add it to your pwo shake.

[DMG]

Accually since Olive Oil is an Essential Fatty Acid it helps with the absorbtion of protein. Also, in a bulking diet it helps add some extra calories.

[Havenbull]

Post workout shake should be:

 - No fats whatsoever
 - 100% whey ISOLATE (ON's whey is mostly concentrate)
 - 34 to 50 grams dextrose
 - 10 to 15 grams L-glutamine
 - 5 grams micronized creatine monohydrate
 
Also
 - 1000 mg's Vitamin C (don't use time released)
 - 1000 IU's Vitamin E (use dl - tocopheral; natural d - alpha is derived from wheat germ oil which has been known to raise estrogen levels)
 - 200 mg's Alpha Lipoic Acid (use the r+ kind)

While your at it, consider
 - 500 mg's N-acetyl L-cysteine (NAC)
 - 100 mg's Proanthocyanidin's (Grape Seed Extract)

These last few antioxidants are very important to bodybuilders yet no one ever seems to talk about them.

[DMG]

I've said it many times Havenbull. DO NOT mix glutamine and creatine in the same drink. Both of these compounds compete for absorbtion, causing one to cancel one of the other compounds out. You'll be wasting your money if you do this.

[The Jackel]

This is taken from this artical:  http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

Post work out shake

Phase one:

Immediately.

Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with,

50 grams of hydrolyzed whey protein,

all mixed with 1 Liter of Water.

Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes)

Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I don’t recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase two:

15-20 minutes later

Scoop out and consume (again don’t mix directly into the shake) 5-10 grams of L-Glutamine.

Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E.

This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken.

Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period.

30 minutes after you have completely finished your post-workout meal eat a well balanced meal.

Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one.

The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder.

Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!

[gunnz]

Post workout shake should be:

 - No fats whatsoever
 - 100% whey ISOLATE (ON's whey is mostly concentrate)
 - 34 to 50 grams dextrose
 - 10 to 15 grams L-glutamine
 - 5 grams micronized creatine monohydrate
 
Also
 - 1000 mg's Vitamin C (don't use time released)
 - 1000 IU's Vitamin E (use dl - tocopheral; natural d - alpha is derived from wheat germ oil which has been known to raise estrogen levels)
 - 200 mg's Alpha Lipoic Acid (use the r+ kind)

While your at it, consider
 - 500 mg's N-acetyl L-cysteine (NAC)
 - 100 mg's Proanthocyanidin's (Grape Seed Extract)

These last few antioxidants are very important to bodybuilders yet no one ever seems to talk about them.

Almost exactly what I consume postworkout.  I have always taken my glutamine with my creatine with good results.

As I have posted before, I consume an inbetween meal "cocktail" consisting of a serving of Beverly Glutamine Select (Glute and BCAA's), 1/2 serving of Beverly Creatine Select (creating and phosphates), 5 ml VPX Muscle Nitrous (NO2 product), and 1 SAN Loaded cap (ALA product) to help uptake.  This "cocktail" has helped me keep/build muscle while cutting.

[DMG]

Gunnz, you probably aren't recieving the full benefit of either the glutamine or the creatine. If the creatine wins in the battle for absorbtion you aren't gaining much benefit from the glutamine, and vice versa. Plus if you're not taking in healthy fats post workout, not as much protein will be absorbed into your muscles.

[gunnz]

Gunnz, you probably aren't recieving the full benefit of either the glutamine or the creatine. If the creatine wins in the battle for absorbtion you aren't gaining much benefit from the glutamine, and vice versa. Plus if you're not taking in healthy fats post workout, not as much protein will be absorbed into your muscles.

Thanks for your feedback.

I would like to read more on this creatine/glutamine absorption battle, as you are the first person I have heard this from.  Do you have any links to articles or know of any articles in any magazines?

As to taking in healthy fats, I know this helps absorption of many vitamins/supplements/ph's, but it also slows down the digestion/utilization rate of the protien, and postworkout you want the quickest absorption possible, and IMO leaving the flax/olive oil out ensures the quickest absorption.