Geo

Ok guys/girls......

Here is what i try and eat throught the week, now this is a rought guide to all noobs who find it difficult to grow, its very easy to prepare your food the night before and take to work, and also easy to prepare food at home which helps the growth of new muscle.

Im only going to put up 2 days worth of pics Training days, and non-training days as it will take a while to do the whole week, but you can kinda get the idea what i try and stick to through the week, yes there will be somedays i will stray from the diet but im only human.

During this week guys i changed my diet as i wanted to add a little more calories to it, just to increase growth a little more, it will be in my GH Journal

Meals 1- 4 I prepare the night before, and take to work with me.
Meal 5 - 9 I prepare at home as im finished work.

Monday –
Meal 1 – 100g Oats, 1 banana, 25g raisins, 2 scoops protein
Meal 2- 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 3 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 4 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 5 – Pre work out – 1 scoop pro GF, glutamine, L-Argine
Meal 6 – PWO shake 2 scoops pro recovery
Meal 7 – Baked potato, 100g cottage cheese,
Meal 8 – 6 whole eggs, 1 bagel, 25g cheese
Meal 9 – 2 scoops pro peptide

Tuesday –
Meal 1 - 2 bagels, butter, honey, 2 scoops protein
Meal 2 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 3 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 4 - 6 whole eggs, 30g cheese
Meal 5 – 2 scoop pro mass, natty peanut butter, creamed rice
Meal 6 – Baked potato, tuna, 30g cheese.
Meal 7 – 2 scoops pro mass
Meal 8 – 2 scoops pro peptide

Wednesday –
Meal 1 – 100g Oats, 1 banana, 25g raisins, 2 scoops protein
Meal 2- 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 3 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 4 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 5 – Pre work out – 1 scoop pro GF, glutamine, L-Argine
Meal 6 – PWO shake 2 scoops pro recovery
Meal 7 – Baked potato, 100g cottage cheese,
Meal 8 – Small Pizza
Meal 9 – 2 scoops pro peptide

Thursday –
Meal 1 - 2 bagels, butter, honey, 2 scoops protein
Meal 2 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 3 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 4 - 6 whole eggs, 30g cheese
Meal 5 – Baked potato, tuna, 30g cheese
Meal 6 – 2 banana’s, 200g smoked haddock
Meal 7 – 2 scoops pro mass
Meal 8 – 2 scoops pro peptide

Friday –
Meal 1 – 100g Oats, 1 banana, 25g raisins, 2 scoops protein
Meal 2- 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 3 - 200g chicken, 50g rice, veg, nando’s BBQ sauce
Meal 4 – 2 scoops pro mass
Meal 5 – Pre work out – 1 scoop pro GF, glutamine, L-Argine
Meal 6 – PWO shake 2 scoops pro recovery
Meal 7 – Baked potato, 100g cottage cheese,
Meal 8 – cheese burger, chips, salad
Meal 9 – 2 bagels, butter, honey

Monday - Workout Day Meals

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Geo

Tuesday Meals Non Workout...











I hope this helps a little bit guys for what to eat etc.

Thanks All....

Geo

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The Chauffeur

Good diet, your making my mouth water with them pics

frostman

good info there. Now im hungry!

Nytol

Awesome mate, thanks for taking the time,

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Truewarrior1

great idea mate , reps

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Currently HULKING OUT!

Geo

This is a clean bulk diet, each day is about 3000+ cals so if your a noob starting off its here to help you get idea's of what it takes to grow and what sort of foods you should be taking in.

Geo

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hertderg

it looks so easy to prepare , inspirational , cheers for posting this. reps.

Geo

Supplements i use guys:

Creatine
Glutamine
Milk Thistle
Vit C
Vit ABC
B6
Glucosamine
Whey
Peptide(Night Only)
L-Arginine(Pre workout Only)
L-Lysine
Fish oil Tabs

You can get most of this stuff online or wait for Holland And Barret to do the half price sale then stock up.

Geo

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chrismac

Great post Neo.

Just to confirm - I take it the chicken is cooked weight?

I always measure my meat once cooked as it looses alot of weight through water loss, etc.

Also what is that on the right ontop of your potato:-?



I thought you had 3 x tubs of chicken and rice on a monday?


Keep the good work up mate!

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tommolad

awesome post cheers, reps

Geo

I normaly do have 3 x tubs chicken dude, but i decided i fancied a baked potato, with 30g cheese. I sometime change it about to so i dont get bored with it.

A good lump of chicken breast is just over 200g dude, once cooked it comes down to about 200g bang on after water loss etc. The rice is 50g uncooked, so comes in about 100g once cooked with water added to it.

Geo

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chrismac

Cool, I cook up all my rice for the working week and store it in a huge tub in the fridge to save even more time!

I have a Breville grill, but use the George Foreman cleaning sponge to make cleaning 10 x easier!

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Mad7

Geo,

Excellent info and easy to follow guide.

You mentioned this is your clean bulking meal plan, have you the information of your "cutting" plan.

I am trying to reduce bodyfat before taking the training and BBing more seriously so any info you have on the cutting side of your diet would be a great help.
I'm not looking for pictures and instructions LOL, just maybe your spreadsheet or an insight into how you planned your P/C/F split.

many thanks

alan0259

I think the pics are an excellent idea lol, nice thread!