Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
For the longest time, I thought I was eating a lot. I even brushed off advice to count calories, A) because I was too sure of myself. and B) because I was lazy.
Finally I got around to it and realized I wasn't eating nearly enough to gain muscle! I was blaming it all on "poor genetics" or "something else". Here is what I eat now, and when I started, I thought the amount was absolutely ridiculous. But it's not. In actuality, my idea of eating before, was absolutely ridiculous.
Here is what I eat on a daily basis:
A 3,000 calorie CLEAN bulking recipe.
Here are the ingredients:
1kg ground beef
12 whole eggs
2 chicken breasts
3 whole tomatoes
1 whole "tree" of broccoli
1/2 a head of cauliflower
~15 sticks of esparagus
1/3 cup of ground almonds
recipe:
I cook with extra virgin olive oil.
*** I cook this meal in two equal parts, because my cookpot isn't large enough for it all at once. So just divide everything you prepare into two equal parts and cook separately.
* Before you begin cooking the ground beef, put the two chicken breasts in the oven and cook for 20-30 minutes. Once they're done, dice them up and put them in with Step 3-6.
Steps:
1. Put the ground beef into the wok and cook until it isn't pink.
2. crack 6 whole eggs into a bowl.
3. add 1 1/2 diced tomatoes to the bowl of raw egg.
4. add 1/2 tree of broccoli to the bowl of raw egg.
5. add 1/4 cauliflower head to the bowl of raw egg.
6. add 1/2 the amount of cut up esparagus to the bowl.
6. Pour the mix into the cooking pot with the ground beef.
7. Cook/stir for roughly 5-8 minutes. It's really up to what heat you use, and what equipment you have though.
8. Once it looks like the eggs are cooked(not wet), it's done. Remember, the beef has already been cooked, so its safe to eat and you have some margin to work with depending on how dry you want it.
9. At this point, put it into a large container, let it cool, and put it in the refrigerator.
calories: 3,000cal
protein: 292g
fat: 180g
carbs: 47g (almonds)
* veggies not included in numbers
An easy way to eat this is in a wrap. Just buy a pack of whole wheat tortillas, and have at it.
--
To flesh it out with some carbs, I use: 2 baked potatoes, 4 sweet potatoes, and 3 pieces of fruit.
For extra protein, just have either a shake, a can of tuna, a piece of salmon, or whatever else you like.
This will bring it up to close to 4000 calories, and is a fantastic bulking diet for any regular sized guy. Just make sure to drink over 4L of water, mabye some green tea, and of course supplements, and you're ready to rock!
Here are some pictures, to give you a better idea of what this diet really is:
>Layed out in 2 equal parts That's basically the entire diet, not just the prepared recipe.
>Cooking
>In a container
>Veggies There is a **** load of veggies in this diet..
Finally I got around to it and realized I wasn't eating nearly enough to gain muscle! I was blaming it all on "poor genetics" or "something else". Here is what I eat now, and when I started, I thought the amount was absolutely ridiculous. But it's not. In actuality, my idea of eating before, was absolutely ridiculous.
Here is what I eat on a daily basis:
A 3,000 calorie CLEAN bulking recipe.
Here are the ingredients:
1kg ground beef
12 whole eggs
2 chicken breasts
3 whole tomatoes
1 whole "tree" of broccoli
1/2 a head of cauliflower
~15 sticks of esparagus
1/3 cup of ground almonds
recipe:
I cook with extra virgin olive oil.
*** I cook this meal in two equal parts, because my cookpot isn't large enough for it all at once. So just divide everything you prepare into two equal parts and cook separately.
* Before you begin cooking the ground beef, put the two chicken breasts in the oven and cook for 20-30 minutes. Once they're done, dice them up and put them in with Step 3-6.
Steps:
1. Put the ground beef into the wok and cook until it isn't pink.
2. crack 6 whole eggs into a bowl.
3. add 1 1/2 diced tomatoes to the bowl of raw egg.
4. add 1/2 tree of broccoli to the bowl of raw egg.
5. add 1/4 cauliflower head to the bowl of raw egg.
6. add 1/2 the amount of cut up esparagus to the bowl.
6. Pour the mix into the cooking pot with the ground beef.
7. Cook/stir for roughly 5-8 minutes. It's really up to what heat you use, and what equipment you have though.
8. Once it looks like the eggs are cooked(not wet), it's done. Remember, the beef has already been cooked, so its safe to eat and you have some margin to work with depending on how dry you want it.
9. At this point, put it into a large container, let it cool, and put it in the refrigerator.
calories: 3,000cal
protein: 292g
fat: 180g
carbs: 47g (almonds)
* veggies not included in numbers
An easy way to eat this is in a wrap. Just buy a pack of whole wheat tortillas, and have at it.
--
To flesh it out with some carbs, I use: 2 baked potatoes, 4 sweet potatoes, and 3 pieces of fruit.
For extra protein, just have either a shake, a can of tuna, a piece of salmon, or whatever else you like.
This will bring it up to close to 4000 calories, and is a fantastic bulking diet for any regular sized guy. Just make sure to drink over 4L of water, mabye some green tea, and of course supplements, and you're ready to rock!
Here are some pictures, to give you a better idea of what this diet really is:
>Layed out in 2 equal parts That's basically the entire diet, not just the prepared recipe.
>Cooking
>In a container
>Veggies There is a **** load of veggies in this diet..
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