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Detailed tour of my bulking diet (with photos).

Saturday, October 4, 2008 by  
Filed under Daily Blog


Yesterday morning I took a picture of meal #1 and posted it for no particular reason. I decided to go ahead and take pictures of all six of my meals yesterday, and then I posted them in my journal. I’m going to repost the photos here, along with some additional information about how I prepare each meal. Eating healthy is not hard, not time-consuming and can be quite delicious. The trick is to find foods that you enjoy, and PLAN.

MEAL #1, 8:00 AM: 8 Oz egg whites, 12 Oz red potatoes, 2 slices sprouted grain toast

Meal #1

Meal #1

I prepare the egg whites with some fresh chopped cilantro, garlic, salt and fresh ground pepper. I cook them in a non-stick pan with a little shot of PAM cooking spray.

The roasted red potatoes are the star of the show, and are very easy to make. While I’m pre-heating the toaster oven to 450 degrees (F), I wash and then cut the potatoes into 8ths, arrange the potatoes on the baking sheet, add some garlic powder, salt and pepper (anything you like will work – dill would probably be fantastic, as would rosemary), spray the potatoes with PAM cooking spray and then I roast them for about 20 minutes. Sometimes I’ll throw a little parsley on them when they are done cooking. The potatoes are amazing.

MEAL #2, 10:30 AM: 6 Oz grilled chicken breast, 6 Oz sweet potato

Meal #2

Meal #2

I make the chicken in batches of 4 or 5 breasts to save time. I usually just give the breasts a blast of PAM cooking spray and then salt and pepper them before throwing them on the grill. Sometimes I’ll add other spices, such as garlic or rosemary. I grill the breasts over medium heat for 10 minutes per side – very easy. The extra chicken breasts are stored in the fridge in a zip-lock bag. The breasts will keep for around 5 days (I eat one per day, so preparing 4 or 5 at a time is perfect for me). Reheating a breast is easy: wrap it in foil and throw it in a 350 degree (F) toaster oven for 25-30 minutes. You can nuke it if pressed for time, and they are also delicious cold.

The sweet potato is also very easy: pre-heat the toaster oven to 425 degrees (F), wash the potato, pierce it with a fork a few times and cook for around 45 minutes. I like to turn it about halfway through the cooking time.

MEAL #3, 1:00 PM: 6 Oz Orange Roughy, 1.5 cups brown rice, 1+ cups steamed broccoli

Meal #3

Meal #3

I prepare the orange roughy with a little garlic, salt, fresh cracked pepper and lemon juice. I just wrap the fillet in foil (making a pouch out of the foil) and cook it at 400 degrees (F) for about 15-20 minutes, depending on thickness.

The brown rice is prepared in large batches so that it will last me several days. When the rice is done cooking I pre-measure the portions I need and then put each portion into zip-lock plastic containers. About a minute in the microwave with a quick stir at 30 seconds will reheat the rice perfectly.

I use “Bird’s Eye” frozen broccoli. There is a big difference in brands, and I like Bird’s Eye the best (I’ve tried them all, believe me!) I steam half a bag in a saucepan following the directions on the package.

MEAL #4 (Post-Workout Meal #1), 3:30 PM: 45g AtLarge Nitrean + 1 cup water, 94.5g AtLarge RESULTS + 15g bulk EAA powder

Meal #4

Meal #4

The EAA powder doesn’t mix well, and that’s what you see floating on top of the RESULTS. I actually don’t mind the taste of the EAA powder at all. It’s sort of bitter, and reminds me of hydrolyzed whey protein, which I actually grew to enjoy back when I used it. The Nitrean is delicious.

MEAL #5 (Post-Workout Meal #2), 5:00 PM: 6 Oz grilled 96% lean ground beef, 12 Oz red potatoes, salad greens + 2 tsp olive oil

Meal #5

Meal #5

The 96% lean ground beef is prepared on the grill: a little salt and fresh ground pepper and then 6 minutes per side over medium heat. I prepare the burgers two at a time, and store the spare in a zip-lock bag. The hamburgers still taste great the next day re-heated in the microwave for about 45 seconds.

For this meal, I alternate between ground beef and eye of round steak. The steaks are cooked over high heat, about 3 or 4 minutes per side. Eye of round is very lean, so you definitely don’t want to overcook it.

The potatoes are prepared exactly like I make them in the morning.

MEAL #6, 7:30 PM: 8 Oz egg whites + 2 whole eggs, 32g natural peanut butter:

Meal #6

Meal #6

This is a great pre-bedtime meal. I mix the egg whites and whole eggs with garlic, fresh cilantro, salt and fresh cracked pepper and cook in a non-stick pan with a little PAM.

I hope you enjoyed this little tour of my bulking diet! If you have any questions, feel free to hit me up in my journal.

Have a great day!

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