Jan 12, 2011

Diet for adding size


One of my readers asked me what diet I use for adding size. I bulk up for about 20 weeks each fall, before maintaining weight during the winter. I feel the bulking up gives me more power during the important volume and strength phase I have in the fall. I also add quite a bit of bodyfat, but I never found it too hard to get rid of that later.

I try to get at least three good meels every day, and add some proteinshakes on top of that. Basic foodsources is what I use. Easy to find in any grocerystore, easy to store and cook. Here is a typical day in my bulking season:

07:00 - Proteinshahe with 50 g whey, 80 g gainer, 5 dl skimmed milk + 1 espresso
09:00 - 100 g oatmeal and 3 dl skimmed milk
11:00 - 4 dl orange juice and 0.8 dl vegetable oil
13:00 - Salad with 200 g salad, 200 g chicken breast, 80 g rice and soysauce
16:00 - Proteinshahe with 50 g whey, 80 g gainer, 5 dl skimmed milk + 1 espresso
19:00 - Dinner with 200 g vegetables, 200 g steak, 250 g baked potatoes and bbq sauce
21:00 - 60 g of peanuts
22:00 - Proteinshahe with 50 g whey, 80 g gainer, 5 dl skimmed milk

Total: 5242 kcal

8 comments:

  1. Great guide, thanks for the advise dude!!

    You're my inspiration :)

    ReplyDelete
  2. Thanks bro. Appreciate it. Keep it up :-)

    ReplyDelete
  3. Great system, thanks for sharing it.

    ReplyDelete