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View Full Version : bulk/cut diets, hope these help!



bash
10-06-09, 2:27 am
just sharing some tips that i have used and got great results from, im 6'2" and curently weight 210 lbs. both diets i have put together have came from alot of studying of different diets mostly found on the forums. i started at 185 lbs and bulked to 215 lbs. i am a huge believer in the diet is what makes you. feel free to use them and change them to meet your needs

bulk diet

meal 1- 2 scoops whey protein with 16 oz. 2% milk
(train)
meal 2- 6 eggs (2 whole, 4 just whites), 1 cup oatmeal
meal 3- same as meal 1
meal 4- 1/2 lb bison meat (ground and leaner then normal hamberger), 1/2 cup rice
meal 5-same as meal 4
meal 6-same as meal 1 and 3

everyother day or so i would mix 2 tblspoons of pb with my 1st 2 shakes for some xtra fats

no cardio during bulk phase

cut diet

meal 1- 2 scoops whey with 12oz. water
(train)
meal 2-6 egg whites, 1/2 ezekial cereal
meal 3-8 oz chicken breast, 1/2 rice
meal 4- same as meal 1
meal 5- 8 oz. chicken with steamed veggies (broccoli, green beans, asparagus, salad)
meal 6 2 scoops of some sort of iso carb free protein with 12 oz water

if u need to add an xtra meal at another meal 5

cardio- 20 mins 4 times a week

bulk phase i stuck with 1 muscle group a day and kept sets to 3 and reps between 6-8 and cut i still do 1 muscle group a day but i do 3-5 sets and reps ne where from 8-15, and include supersetting. i take 1 day a week off of everything, always a gallon of water a day and 7-9 hrs of sleep