h***z
发帖数: 693 | 1 I have been bulking for about 6 weeks and gained 12 pounds... needless to
say, the fat/muscle ratio is not very desirable. My understanding of bulking
diet is to "eat like a pig." Everyday I eat a lot for every meal (lunch and
dinner mostly at Chinese/Asian restaurants; breakfast whole wheat bread
with peanut butter, fat free milk and two eggs).
Is anyone following/aware of any good clean bulking diet? It doesnt have to
be very specific plans. Small tips like "dont eat carbs unless breakfast or
after workout" will also be appreciated.
Thanks! | u******a
发帖数: 7843 | 2 难道有研究可以证明所谓的clean bulk有效? 我觉得在总热量极高的前提下, 饮食结构
对于体型的影响应该很小.
bulking
and
to
or
【在 h***z 的大作中提到】
: I have been bulking for about 6 weeks and gained 12 pounds... needless to
: say, the fat/muscle ratio is not very desirable. My understanding of bulking
: diet is to "eat like a pig." Everyday I eat a lot for every meal (lunch and
: dinner mostly at Chinese/Asian restaurants; breakfast whole wheat bread
: with peanut butter, fat free milk and two eggs).
: Is anyone following/aware of any good clean bulking diet? It doesnt have to
: be very specific plans. Small tips like "dont eat carbs unless breakfast or
: after workout" will also be appreciated.
: Thanks!
| s***r
发帖数: 358 | 3 12lbs in 6 weeks - you are on the right path! I've gained 30lbs in 6 months
myself. My diet is not the cleanest but pretty simple, and it's been working
pretty well for me:
Breakfast:
Two cups of cooked oats
Two cups of full milk
Raisin
Oreo cookies
Bacon (on training days)
Morning snack:
fruit (apple/peach/grapes/grape fruit etc)
nuts
yogurt
Lunch:
One of Chicken breast (1+lb)/meat balls (20)/chicken nuggets (20)/fish (1+lb
)+bacon
veggie
Afternoon snack:
fruit
yogurt
Dinner:
Meat: One of ground beef (8oz) / buffalo chicken wings (a lot) / fish+bacon
/ beef meat balls / chicken nuggets+bacon / eggs
Carbs (training days only): sweet potato / spaghetti (8 oz)/ pasta (8oz) /
brown rice
veggie
On training days, I consume a lot of carbs and limit the amount of carbs on
non-traing days. I don't take ANY whey protein or supplements. I don't have
any pre-, intra-, or post- workout shakes either. The only thing I drink
during training is water. The first thing I eat as soon as I am out of a
training session - low fat ice cream.
I never count my calories, but keep an eye on the amount of protein I
consume. On weekends, I normally eat whatever my family eats. This is mostly
not-so-clean stuff such as noodle, restaurant food, pizza etc. But I don't
sweat it. It generally doesn't have much impact on my body.
When you eat big, you'll gain muscle. Unfortunately in the meantime, you'll
also have fat piled on you. Add some conditioning to your training. I highly
recommend HIIT type work. They don't take long and generally don't have
negative impact on your strength (like the other long steady state cardio
would). Sprints, hill sprints, Rower intervals, speed farmer's walk, sandbag
carries would all work. You can do this after your training session, or on
rest days (just remember don't do sprints on your squat/deadlift days).
Stan Efferding said: you don't grow in the gym, you grow at the dinner table.
Train hard, eat big!
bulking
and
to
or
【在 h***z 的大作中提到】
: I have been bulking for about 6 weeks and gained 12 pounds... needless to
: say, the fat/muscle ratio is not very desirable. My understanding of bulking
: diet is to "eat like a pig." Everyday I eat a lot for every meal (lunch and
: dinner mostly at Chinese/Asian restaurants; breakfast whole wheat bread
: with peanut butter, fat free milk and two eggs).
: Is anyone following/aware of any good clean bulking diet? It doesnt have to
: be very specific plans. Small tips like "dont eat carbs unless breakfast or
: after workout" will also be appreciated.
: Thanks!
| J*******A
发帖数: 8401 | 4 午餐晚餐吃中餐没有问题吧，只是不要吃米面
我bulking的时候，两个人去中餐馆点4个菜一个汤，吃很饱。。。 | h***z
发帖数: 693 | 5 Thanks a lot for the very detailed diet plan! I think 30lbs in 6 months is
much more healthier than 12lbs in 6 weeks. I'll cut down my carbs intake a
little bit.
months
working
【在 s***r 的大作中提到】
: 12lbs in 6 weeks - you are on the right path! I've gained 30lbs in 6 months
: myself. My diet is not the cleanest but pretty simple, and it's been working
: pretty well for me:
: Breakfast:
: Two cups of cooked oats
: Two cups of full milk
: Raisin
: Oreo cookies
: Bacon (on training days)
: Morning snack:
| h***z
发帖数: 693 | 6 关键就是每餐都吃了很多米饭。。。感觉没米饭举铁没劲。。。
【在 J*******A 的大作中提到】
: 午餐晚餐吃中餐没有问题吧，只是不要吃米面
: 我bulking的时候，两个人去中餐馆点4个菜一个汤，吃很饱。。。
| h***z
发帖数: 693 | 7 我觉得还是有点作用的吧。那套调节血糖浓度的理论听起来还比较靠谱
【在 u******a 的大作中提到】
: 难道有研究可以证明所谓的clean bulk有效? 我觉得在总热量极高的前提下, 饮食结构
: 对于体型的影响应该很小.
:
: bulking
: and
: to
: or
| u******a
发帖数: 7843 | 8 听起来靠谱和真的还有很大距离呢...
【在 h***z 的大作中提到】
: 我觉得还是有点作用的吧。那套调节血糖浓度的理论听起来还比较靠谱
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