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 Post subject: Bodybuilding bulking meal plan
PostPosted: Sat Jun 28, 2014 4:23 am 
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Rabbit

Joined: Tue Jul 02, 2013 3:58 am
Posts: 11
I workout full body at home usually 3 times a week on a ABCD program (heavily modified to fit the fact that I workout at home).

My daily plan usually includes oatmeal with soy milk, frozen fruits and flaxseeds.
Lunch is beans or lentils with veggies and bread.
Dinner is usually either a meat substitute or some homemade veggie burger with veggies and whole wheat bread.
I also snack in between on fruits/nuts/etc.

I don't have a strict meal plan which is something I plan to change but I need some ideas.

I usually have available:
carbs: oats, brown rice, quinoa, buckwheat, white potatoes (sometimes sweetpotatoes also they cost 2.60 euro/kilo whilst white cost 0.20-0.40euro/kilo).
milk: soy milk
faux meat: meat substitutes (I know I'm not supposed to eat these all the time but the ones I buy {i live in Cyprus which is in EU btw} are organic and contain tofu, wheat protein and veggies)
protein: black eyed peas, black beans, lentils, kidney beans, hemp protein, pea protein, brown rice protein, vital wheat gluten, organic TVP, tofu sometimes, tempeh I have to make at home and order the culture so this isn't a staple for me and will never be unless they import tempeh and sell it at stores
fruits: apples, melon, watermelon, banana, frozen berries
leafy greens: cabbage, lettuce, spinach, cilantro, celery and 1 kale once a week (they are rare in Cyprus so I can only get 12 stalks a week) and sometimes bok choy.
fats: almonds, cashews, brazilian, pumpkin seeds, sunflower seeds, chia seeds, flax seeds and hemp seeds (btw should I blend hemp seeds cause they don't taste good as whole?)
veggies: tomatoes, cucumber, pumpkin, carrots, sweet peppers, onions, garlic, broccoli, corn and aubergine/okra sometimes

I would appreciate if you link link/write your own bulking meal plans or daily bodybuilding meal plans below and also ideas that are based on what I have available.


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Sat Jun 28, 2014 12:07 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 658
Location: Chicago, IL, USA
LawOfTeddy wrote:
I workout full body at home usually 3 times a week on a ABCD program (heavily modified to fit the fact that I workout at home).

My daily plan usually includes oatmeal with soy milk, frozen fruits and flaxseeds.
Lunch is beans or lentils with veggies and bread.
Dinner is usually either a meat substitute or some homemade veggie burger with veggies and whole wheat bread.
I also snack in between on fruits/nuts/etc.

I don't have a strict meal plan which is something I plan to change but I need some ideas.

I usually have available:
carbs: oats, brown rice, quinoa, buckwheat, white potatoes (sometimes sweetpotatoes also they cost 2.60 euro/kilo whilst white cost 0.20-0.40euro/kilo).
milk: soy milk
faux meat: meat substitutes (I know I'm not supposed to eat these all the time but the ones I buy {i live in Cyprus which is in EU btw} are organic and contain tofu, wheat protein and veggies)
protein: black eyed peas, black beans, lentils, kidney beans, hemp protein, pea protein, brown rice protein, vital wheat gluten, organic TVP, tofu sometimes, tempeh I have to make at home and order the culture so this isn't a staple for me and will never be unless they import tempeh and sell it at stores
fruits: apples, melon, watermelon, banana, frozen berries
leafy greens: cabbage, lettuce, spinach, cilantro, celery and 1 kale once a week (they are rare in Cyprus so I can only get 12 stalks a week) and sometimes bok choy.
fats: almonds, cashews, brazilian, pumpkin seeds, sunflower seeds, chia seeds, flax seeds and hemp seeds (btw should I blend hemp seeds cause they don't taste good as whole?)
veggies: tomatoes, cucumber, pumpkin, carrots, sweet peppers, onions, garlic, broccoli, corn and aubergine/okra sometimes

I would appreciate if you link link/write your own bulking meal plans or daily bodybuilding meal plans below and also ideas that are based on what I have available.



I am currently doing 80/10/10RV (technically "Raw Before 4"), and my daily intake consists of the following:
(Approx 2500 calories - although I'm really not sure)
Breakfast - 1/4 watermelon, 1 mango
Snack - 1 apple
Lunch - 4 bananas
Snack - 2 apples, 1tbsp peanut butter
Pre-WO - 1 banana, 1 peach/mango, 4 - 6 dates
Dinner - 1 head romaine, 10oz kale, 10oz steamed broccoli, 10oz steamed Brussels sprouts, 1 red pepper, 1 steamed zucchini, salsa verde (i made), cherry tomatoes
Snack - 1 mango, 1 banana, 4 - 6 dates (dipped in peanut butter - the best!)

When I wasn't doing 80/10/10 I ate the following:
(1600 - 1800 calories)
Breakfast - 80g oatmeal, 3.5oz apple, cinnamon
Snack - 1 apple
Lunch - 6oz tofu, 6oz broccoli, sriracha
Snack - 2 slices ezekiel, 0.7oz peanut butter
Dinner - 6oz tofu, 6oz broccoli, sriracha
Snack - 12oz watermelon, handful grapes

I have a cheat meal each Saturday night, where I eat whatever, drink whatever (beer, etc.).

What I will say is that after cutting grains, I found my stomach flattened considerably. I was about 160lbs before going raw, and then dipped down to 152lbs. Lately though it has crept back up to 155-157lbs, but I think (read: hope) that is because I've put on some muscle over the last couple months. Better be at least!

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Sat Jun 28, 2014 8:32 pm 
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Posts: 3241
Are you training to compete? What are your goals?


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Tue Jul 01, 2014 5:07 am 
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Rabbit

Joined: Tue Jul 02, 2013 3:58 am
Posts: 11
C.O. wrote:
Are you training to compete? What are your goals?


Not training to compete. Not much competitions in Cyprus anyway, I think there is only one in which they use steroids (which I don't plan on doing, ever). There are more in Greece (motherland of Greekcypriots such as myself) but I don't plan to compete in either, at least it isn't why I am bodybuilding.

My main goal is to get a nice healthy body, my long term goal being to reach the body composition/sculpture of Derek Tresize one day.

Also I try to promote veganism in Cyprus and I really believe that if I can achieve a very good body composition I might be able to convince more people to try going vegan.


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Tue Jul 01, 2014 5:13 am 
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Rabbit

Joined: Tue Jul 02, 2013 3:58 am
Posts: 11
esqinchi wrote:
LawOfTeddy wrote:
I workout full body at home usually 3 times a week on a ABCD program (heavily modified to fit the fact that I workout at home).

My daily plan usually includes oatmeal with soy milk, frozen fruits and flaxseeds.
Lunch is beans or lentils with veggies and bread.
Dinner is usually either a meat substitute or some homemade veggie burger with veggies and whole wheat bread.
I also snack in between on fruits/nuts/etc.

I don't have a strict meal plan which is something I plan to change but I need some ideas.

I usually have available:
carbs: oats, brown rice, quinoa, buckwheat, white potatoes (sometimes sweetpotatoes also they cost 2.60 euro/kilo whilst white cost 0.20-0.40euro/kilo).
milk: soy milk
faux meat: meat substitutes (I know I'm not supposed to eat these all the time but the ones I buy {i live in Cyprus which is in EU btw} are organic and contain tofu, wheat protein and veggies)
protein: black eyed peas, black beans, lentils, kidney beans, hemp protein, pea protein, brown rice protein, vital wheat gluten, organic TVP, tofu sometimes, tempeh I have to make at home and order the culture so this isn't a staple for me and will never be unless they import tempeh and sell it at stores
fruits: apples, melon, watermelon, banana, frozen berries
leafy greens: cabbage, lettuce, spinach, cilantro, celery and 1 kale once a week (they are rare in Cyprus so I can only get 12 stalks a week) and sometimes bok choy.
fats: almonds, cashews, brazilian, pumpkin seeds, sunflower seeds, chia seeds, flax seeds and hemp seeds (btw should I blend hemp seeds cause they don't taste good as whole?)
veggies: tomatoes, cucumber, pumpkin, carrots, sweet peppers, onions, garlic, broccoli, corn and aubergine/okra sometimes

I would appreciate if you link link/write your own bulking meal plans or daily bodybuilding meal plans below and also ideas that are based on what I have available.



I am currently doing 80/10/10RV (technically "Raw Before 4"), and my daily intake consists of the following:
(Approx 2500 calories - although I'm really not sure)
Breakfast - 1/4 watermelon, 1 mango
Snack - 1 apple
Lunch - 4 bananas
Snack - 2 apples, 1tbsp peanut butter
Pre-WO - 1 banana, 1 peach/mango, 4 - 6 dates
Dinner - 1 head romaine, 10oz kale, 10oz steamed broccoli, 10oz steamed Brussels sprouts, 1 red pepper, 1 steamed zucchini, salsa verde (i made), cherry tomatoes
Snack - 1 mango, 1 banana, 4 - 6 dates (dipped in peanut butter - the best!)

When I wasn't doing 80/10/10 I ate the following:
(1600 - 1800 calories)
Breakfast - 80g oatmeal, 3.5oz apple, cinnamon
Snack - 1 apple
Lunch - 6oz tofu, 6oz broccoli, sriracha
Snack - 2 slices ezekiel, 0.7oz peanut butter
Dinner - 6oz tofu, 6oz broccoli, sriracha
Snack - 12oz watermelon, handful grapes

I have a cheat meal each Saturday night, where I eat whatever, drink whatever (beer, etc.).

What I will say is that after cutting grains, I found my stomach flattened considerably. I was about 160lbs before going raw, and then dipped down to 152lbs. Lately though it has crept back up to 155-157lbs, but I think (read: hope) that is because I've put on some muscle over the last couple months. Better be at least!


Thanks for taking the time to reply.

To be honest I don't plan on going raw (might try some detox [2-3 days] in the future) but I respect your choice and acknowledge that it has indeed worked for some people. I simply can't live without tofu, faux meats, vegan pizza, veggie burgers, bread (most people in Cyprus eat bread with everything, even with potatoes) etc. I tried some raw recipes but I found that the raw diet doesn't suit me. That being said, I still try to eat 50% raw (fruits, salads, some veggies, seeds and some nuts) as I do see some benefits from eating at least partly raw.

What recipe do you use for salsa verde? I really love all salsa recipes and would appreciate if you could share yours. Cheers.


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Tue Jul 01, 2014 2:29 pm 
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Rabbit

Joined: Wed Jun 18, 2014 11:09 am
Posts: 17
I'm not an authority of getting big, but as far as I can tell it's all about getting enough calories.
Most of the foods that you've listed sound good, but maybe you should diversify with the fruits a litte.

I started working out and bulking in may and I was 70 kg and right now I'm 78 kg (I have no idea how much of it is fat, still have abs though).
What I try to do is this - in order of importance :
1) Get at least 3000 calories a day - with the hope of getting to 4000.
2) Get all of the needed vitamins and minerals in the amount I need.
3) Eat at least 3 bowls/cups of legumes a day - to get enough lysine and protein in general. That's around 50 grams of protein.
4) Get some fats in - ground flaxseeds everyday (6 tablespoons), Peanut butter and tahini is a great way to get enough calories. Cashews and almonds are expensive, but I find I can easily eat 200-300g of them and get about 700-1000 calories just from them, not as often as I like though :/.

Cronometer or a similar site will help you with these.

I find nuts particularly helpful, as I feel stronger the days I eat them, but as I said they're really expensive.

Good luck


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Wed Jul 02, 2014 11:52 am 
Offline
Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 658
Location: Chicago, IL, USA
LawOfTeddy wrote:
Thanks for taking the time to reply.

To be honest I don't plan on going raw (might try some detox [2-3 days] in the future) but I respect your choice and acknowledge that it has indeed worked for some people. I simply can't live without tofu, faux meats, vegan pizza, veggie burgers, bread (most people in Cyprus eat bread with everything, even with potatoes) etc. I tried some raw recipes but I found that the raw diet doesn't suit me. That being said, I still try to eat 50% raw (fruits, salads, some veggies, seeds and some nuts) as I do see some benefits from eating at least partly raw.

What recipe do you use for salsa verde? I really love all salsa recipes and would appreciate if you could share yours. Cheers.


Thanks for the reply. To be sure, I love me some vegan pizza, faux meats, etc., and usually consume them once per week. Otherwise, I try really hard to stick to the raw agenda.

As for the verde, the recipe is very simple, and is as follows:

Ingredients: 12 tomatillos, peeled, washed, stems removed, quartered; 1 bulb garlic, wrapped in tinfoil; 1 jalapeno, stem trimmed; 1 small red onion, quartered; 1 lime (for juicing); 1 bunch cilantro.
Directions: Preheat Oven to 375; line a large baking pan/tray with tin foil; place tomatillos, garlic, jalapeno, and onion into the pan; place pan into oven; roast at 375* for approx 20 minutes; remove from oven; allow to cool for about 5 minutes; place roasted ingredients into food processor, and pulse for about 30 seconds, or until smooth; add cilantro and lime juice to taste.

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Wed Jul 02, 2014 3:52 pm 
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Rabbit

Joined: Tue Jul 02, 2013 3:58 am
Posts: 11
Sidereus nuncius wrote:
I'm not an authority of getting big, but as far as I can tell it's all about getting enough calories.
Most of the foods that you've listed sound good, but maybe you should diversify with the fruits a litte.

I started working out and bulking in may and I was 70 kg and right now I'm 78 kg (I have no idea how much of it is fat, still have abs though).
What I try to do is this - in order of importance :
1) Get at least 3000 calories a day - with the hope of getting to 4000.
2) Get all of the needed vitamins and minerals in the amount I need.
3) Eat at least 3 bowls/cups of legumes a day - to get enough lysine and protein in general. That's around 50 grams of protein.
4) Get some fats in - ground flaxseeds everyday (6 tablespoons), Peanut butter and tahini is a great way to get enough calories. Cashews and almonds are expensive, but I find I can easily eat 200-300g of them and get about 700-1000 calories just from them, not as often as I like though :/.

Cronometer or a similar site will help you with these.

I find nuts particularly helpful, as I feel stronger the days I eat them, but as I said they're really expensive.

Good luck


Thanks for the input.
Indeed I should diversify fruits more since now in summer we have cheap watermelons, melons, nectarines, peaches, etc (and combine them with frozen berries and some fresh ones which they produce in Cyprus but to be honest are a bit expensive).

Indeed I should eat more nuts.
I try to include vegan parmesan in a lot of dishes (not the crappy store ones but a homemade one I suggest you try: 1cup raw cashews, 1/4c nutritional yeast, 1tspn salt and blend in the food processor a bit with small breaks so that they don't get very heated. cashews MUST be raw).

Peanuts are really cheap here (either local from Cyprus or from motherland Greece), hence I eat 2-3 big tablespoons everyday of home made peanut butter.

Thanks for the link by the way. I really should make a meal plan with calories counted because I neglected the fact that as vegans we sometimes don't get enough calories.

Cheers,
Theodore


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Wed Jul 02, 2014 3:53 pm 
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Rabbit

Joined: Tue Jul 02, 2013 3:58 am
Posts: 11
esqinchi wrote:
LawOfTeddy wrote:
Thanks for taking the time to reply.

To be honest I don't plan on going raw (might try some detox [2-3 days] in the future) but I respect your choice and acknowledge that it has indeed worked for some people. I simply can't live without tofu, faux meats, vegan pizza, veggie burgers, bread (most people in Cyprus eat bread with everything, even with potatoes) etc. I tried some raw recipes but I found that the raw diet doesn't suit me. That being said, I still try to eat 50% raw (fruits, salads, some veggies, seeds and some nuts) as I do see some benefits from eating at least partly raw.

What recipe do you use for salsa verde? I really love all salsa recipes and would appreciate if you could share yours. Cheers.


Thanks for the reply. To be sure, I love me some vegan pizza, faux meats, etc., and usually consume them once per week. Otherwise, I try really hard to stick to the raw agenda.

As for the verde, the recipe is very simple, and is as follows:

Ingredients: 12 tomatillos, peeled, washed, stems removed, quartered; 1 bulb garlic, wrapped in tinfoil; 1 jalapeno, stem trimmed; 1 small red onion, quartered; 1 lime (for juicing); 1 bunch cilantro.
Directions: Preheat Oven to 375; line a large baking pan/tray with tin foil; place tomatillos, garlic, jalapeno, and onion into the pan; place pan into oven; roast at 375* for approx 20 minutes; remove from oven; allow to cool for about 5 minutes; place roasted ingredients into food processor, and pulse for about 30 seconds, or until smooth; add cilantro and lime juice to taste.


Thanks for the recipe. I am already salivating.
Will definitely have to make this soon as I am bored of the store salsa.

Cheers,
Theodore


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Wed Jul 02, 2014 9:31 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 658
Location: Chicago, IL, USA
Nice looking parmesan recipe. I'll give that a shot this weekend. Going to make some awesome mac-n-cheese from this recipe: http://yupitsvegan.com/2014/05/29/bbq-jackfruit-sweet-potato-mac/ Don't have any jackfruit though. Well, there is an Asian market nearby that carries it, but last we went it didn't look too good (i.e. cut open, not kept cold, mold prevalent).

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Sat Jul 05, 2014 3:45 pm 
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Rabbit

Joined: Tue Jul 02, 2013 3:58 am
Posts: 11
esqinchi wrote:
Nice looking parmesan recipe. I'll give that a shot this weekend. Going to make some awesome mac-n-cheese from this recipe: http://yupitsvegan.com/2014/05/29/bbq-jackfruit-sweet-potato-mac/ Don't have any jackfruit though. Well, there is an Asian market nearby that carries it, but last we went it didn't look too good (i.e. cut open, not kept cold, mold prevalent).


Sadly we don't have jackfruit in Cyprus (at least not yet) so I don't know how it tastes. About the parmesan you should prolly make a bit more than the amount mentioned in the recipe because personally, I tend to finish it really quickly. I spread on village macaroni (pasta in Cyprus), spaghetti, napolitana, vegan bolognese, pitta with veggies, seitan with tomato sauce etc.


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 Post subject: Re: Bodybuilding bulking meal plan
PostPosted: Tue Sep 02, 2014 7:22 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3241
Your awesome, and Derek Tresize's body is a great goal to strive for!


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