When I get out of work I'll type everything up for you and give you references to all the data you need
no matter what i try i can never bulk up fml..
- Thread starter Malcolmxxx_23
- Start date
When I get out of work I'll type everything up for you and give you references to all the data you need
its probably nutrition + your routine
if you getting enough protein and promoting growth you will get bigger
depending on where you are at "bigger" can be relative
everyone has a genetic limit but i doubt you hit that yet
if you getting enough protein and promoting growth you will get bigger
depending on where you are at "bigger" can be relative
everyone has a genetic limit but i doubt you hit that yet
Its hard for me to bulk because I hate eating....that shyt is like a chore
c/s I eat like twice a day and k.i.m
Breh, educate me on this mercury stuff. I fukk heavily with canned tuna, probably eat a can everyday. Is it dangerousAll the stuff i talk about i learned through years of clinical trials, personal experience, years of experience in training others, and busting my ass to get this degree. My credentials are BS in Kinesiology with a focus in sports medicine. PT certs in ACE, NASM, ACSM and NSCA. I know my science. The scenario I threw out about poultry vs red meat is just a simple way to understand that poultry is easier to digest and metabolize than red meat. You will gain more useable protein from poultry over red meat. And with fish you get omega 3s as a bonus, but too much you have to worry about mercury! crazy stuff. Lets all be civil in this discussion and keep it cool with out any smart ass remarks, I dont claim to know more than anybody or feel lik eim better, im open to any of yalls knowledge but come correct with it and state why anyone should take your word for it. its all cool
? I can't find what's the consensus on this shyt. Please, help me, I am worried .
Breh, educate me on this mercury stuff. I fukk heavily with canned tuna, probably eat a can everyday. Is it dangerous
recommended amount is 2 cans per week.
that's the safe side but a lot of people have more and are fine (for now at least) but that doesn't mean its smart to do. Type matters also, chunk light has less mercury then albacore.
I've been eating this shyt for half a year now. Sometimes 2-3 cans a day.
I guess its time to call it a day.
But I love it so much.
Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey
Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese
Meal 5:
1 or 2 boneless, skinless chicken breasts
1 cup brown rice
1 cup steamed broccoli
1 cup salad greens with fat free salad dressing
Sample meal plan day two:
Meal 1:
2 Nutri-Grain Waffles
1 Cup Natural Applesauce sprinkled with cinnamon (for topping)
1 tsp. Smart Balance Light spread (or other non-hydrogenated spread)
2 Scoops Whey Protein blended with waterMeal 2:1 ½ Cups Cottage Cheese
2 Lrg. Oranges
Meal 3:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices
Meal 4:
Grilled Chicken Salad made with
5 oz. Grilled Chicken Breast
2 Cups Romaine Lettuce
Tomatoes
Cucumber Slices
Fat-free dressing
1 Large or 2 Small Whole Wheat Pitas (salad may be stuffed inside, makes it easier on the go)
Meal 5:
1 ½ Cups Fat-free Cottage Cheese
1 Large Banana Sliced
1 Tbsp. Honey + Cinnamon
(mix the above for a tasty desertthis meal is great after a workout)
Sample meal plan day three:
Meal 1:
Egg White omlette with broccoli and ½ fat-free cheese (cooked with cooking spray)
1 Cup High Fiber Cereal
½ Cup Skim MilkMeal 2:2 scoops Whey Protein Shake
2 Large Apples
Meal 3:
Turkey Burger made with:
4 or 5 ounces low-fat or fat-free ground turkey
Whole Grain Bun
Served with:
Large Mixed Green Salad with Fat-free Salad Dressing
Meal 4:
Grilled Chicken Soup made with:
2 Cup Fat-free Chicken Broth
5 ounces Grilled Chicken chopped
1 Cup Mixed Vegetables
1 Cup Cooked PastaToss all ingredients into a small saucepan and heat until vegetables are warm.
Meal 5:
5 ounces Grilled Salmon
1 Large Baked Potato with Fat-free Sour Cream
2 Cups Steamed Broccoli
Sample meal plan day four:
Meal 1:
Breakfast Burritos made with:
2 whole wheat Tortillas
9 egg-whites + one whole egg scrambled with fat-free cooking spray
½ Cup Fat-free Cheese
Salsa to taste
Divide ingredients evenly over 2 warmed whole wheat tortillas, roll up and enjoy.
Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
1 ½ cups fat-free cottage cheese
1 Large Pita Stuffed with:
Romaine Lettuce
Tomatoes
Cucumbers
1 oz. Fat-Free Cheese
2 tbsp. Fat-Free Salad Dressing
Meal 5:
Southwestern Steak Wraps made with:5 oz. lean steak marinated in salsa, cut into strips and pan-fried using cooking spray w/ 1 Cup Thinly Sliced Onions and Red Peppers
Wrap in 2 Large whole wheat tortillas (not low-carb) and serve with fat-free sour cream
Sample meal plan day five:
Meal 1:
Egg White omlette with zucchini (cooked with cooking spray)
1 Cup Cheerios
½ Cup Skim Milk
Meal 2:2 scoops Whey Protein Shake blended with one large orange
1 English Muffin with non-hydrogenated spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese
Meal 5:
Chicken Stir Fry made with:
5 ounces lean boneless Chicken breast Cubed
2 cups diced vegetables which may include: Cabbage, Onions, Broccoli, Green or Red Peppers
1 tbsp. Soy Sauce
Use 2 tsp. olive oil in large frying pan or wok, heat oil thoroughly and then add chicken stirring constantly until no longer pink, then add vegetables and Soy Sauce. Continue Stirring until vegetables are heated and just slightly crisp.<
Serve with 1 cup brown rice
Sample meal plan day six:
Meal 1:
Protein Oatmeal made with:¾ Cups Old-Fashioned Oats w/
2 Scoops Protein Powder mixed in
Sweeten with 1 Tbsp. Brown Sugar
Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread
Meal 3:
1 ½ Cups Fat-free Cottage Cheese
2 Large Oranges
Meal 4:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices
Meal 5:
Egg White Frittata made with broccoli, Red Peppers, Onion and Fat-free Cheddar Cheese
2 Slices Whole Grain Toast w/ non-hydrogenated spread
Sample meal plan day seven:
Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey
Meal 2:1 ½ Cups Fat-Free Cottage Cheese
1 Large Whole Grain Bagel w/
2 Tbsp. Fat-free Cream Cheese and
2 tsp. Low Sugar Fruit Spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
2 Scoops Whey Protein Powder mixed with Skim Milk and Cinnamon
2 Large Apples
Meal 5:
8 ounces Steamed Orange Roughy
2 cups Whole Wheat Pasta
1 cup Sautéed Zucchini
1 cup salad greens with fat free salad dressin
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey
Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese
Meal 5:
1 or 2 boneless, skinless chicken breasts
1 cup brown rice
1 cup steamed broccoli
1 cup salad greens with fat free salad dressing
Sample meal plan day two:
Meal 1:
2 Nutri-Grain Waffles
1 Cup Natural Applesauce sprinkled with cinnamon (for topping)
1 tsp. Smart Balance Light spread (or other non-hydrogenated spread)
2 Scoops Whey Protein blended with waterMeal 2:1 ½ Cups Cottage Cheese
2 Lrg. Oranges
Meal 3:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices
Meal 4:
Grilled Chicken Salad made with
5 oz. Grilled Chicken Breast
2 Cups Romaine Lettuce
Tomatoes
Cucumber Slices
Fat-free dressing
1 Large or 2 Small Whole Wheat Pitas (salad may be stuffed inside, makes it easier on the go)
Meal 5:
1 ½ Cups Fat-free Cottage Cheese
1 Large Banana Sliced
1 Tbsp. Honey + Cinnamon
(mix the above for a tasty desertthis meal is great after a workout)
Sample meal plan day three:
Meal 1:
Egg White omlette with broccoli and ½ fat-free cheese (cooked with cooking spray)
1 Cup High Fiber Cereal
½ Cup Skim MilkMeal 2:2 scoops Whey Protein Shake
2 Large Apples
Meal 3:
Turkey Burger made with:
4 or 5 ounces low-fat or fat-free ground turkey
Whole Grain Bun
Served with:
Large Mixed Green Salad with Fat-free Salad Dressing
Meal 4:
Grilled Chicken Soup made with:
2 Cup Fat-free Chicken Broth
5 ounces Grilled Chicken chopped
1 Cup Mixed Vegetables
1 Cup Cooked PastaToss all ingredients into a small saucepan and heat until vegetables are warm.
Meal 5:
5 ounces Grilled Salmon
1 Large Baked Potato with Fat-free Sour Cream
2 Cups Steamed Broccoli
Sample meal plan day four:
Meal 1:
Breakfast Burritos made with:
2 whole wheat Tortillas
9 egg-whites + one whole egg scrambled with fat-free cooking spray
½ Cup Fat-free Cheese
Salsa to taste
Divide ingredients evenly over 2 warmed whole wheat tortillas, roll up and enjoy.
Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
1 ½ cups fat-free cottage cheese
1 Large Pita Stuffed with:
Romaine Lettuce
Tomatoes
Cucumbers
1 oz. Fat-Free Cheese
2 tbsp. Fat-Free Salad Dressing
Meal 5:
Southwestern Steak Wraps made with:5 oz. lean steak marinated in salsa, cut into strips and pan-fried using cooking spray w/ 1 Cup Thinly Sliced Onions and Red Peppers
Wrap in 2 Large whole wheat tortillas (not low-carb) and serve with fat-free sour cream
Sample meal plan day five:
Meal 1:
Egg White omlette with zucchini (cooked with cooking spray)
1 Cup Cheerios
½ Cup Skim Milk
Meal 2:2 scoops Whey Protein Shake blended with one large orange
1 English Muffin with non-hydrogenated spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese
Meal 5:
Chicken Stir Fry made with:
5 ounces lean boneless Chicken breast Cubed
2 cups diced vegetables which may include: Cabbage, Onions, Broccoli, Green or Red Peppers
1 tbsp. Soy Sauce
Use 2 tsp. olive oil in large frying pan or wok, heat oil thoroughly and then add chicken stirring constantly until no longer pink, then add vegetables and Soy Sauce. Continue Stirring until vegetables are heated and just slightly crisp.<
Serve with 1 cup brown rice
Sample meal plan day six:
Meal 1:
Protein Oatmeal made with:¾ Cups Old-Fashioned Oats w/
2 Scoops Protein Powder mixed in
Sweeten with 1 Tbsp. Brown Sugar
Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread
Meal 3:
1 ½ Cups Fat-free Cottage Cheese
2 Large Oranges
Meal 4:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices
Meal 5:
Egg White Frittata made with broccoli, Red Peppers, Onion and Fat-free Cheddar Cheese
2 Slices Whole Grain Toast w/ non-hydrogenated spread
Sample meal plan day seven:
Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey
Meal 2:1 ½ Cups Fat-Free Cottage Cheese
1 Large Whole Grain Bagel w/
2 Tbsp. Fat-free Cream Cheese and
2 tsp. Low Sugar Fruit Spread
Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery
Meal 4:
2 Scoops Whey Protein Powder mixed with Skim Milk and Cinnamon
2 Large Apples
Meal 5:
8 ounces Steamed Orange Roughy
2 cups Whole Wheat Pasta
1 cup Sautéed Zucchini
1 cup salad greens with fat free salad dressin
all of you turn em green
sub
The God Poster
LWO representa
Do yall nikkas cook all this yourself
I barley have time to cook one meal
I barley have time to cook one meal