Post Workout Meal

What do I eat?

3 scoops of protein (whatever brand you want)

2 packs of Mr Noodles

Nutritional Breakdown

Extreme estimate on the protein.

3 scoops of whey protein = Roughly 420 Calories, 70-90g of Protein, 0-10g Carbs, 0-15g Fat.

2 packets of Mr Noodles = Roughly 760 Calories, 20g Protein, 110 Carbs, 25g Fat.

TOTAL = 1180 Calories, 90-110 Protein, 110-120 Carb, 25-40g Fat.

EAT WITHIN 30-45 MINUTES AFTER A WORKOUT

This prevents your body from eating away at all that hard earned muscle. The whey protein will provide your body a fast resource to help repair and grow muscle.

Whey Protein

There is a million brands and flavors. It really doesn’t matter what one you take. If you want better quality go for a hydrolyzed whey. If you want something a little more filling get a whey blend. The Assault cookies and cream you probably buy from Costco for super cheap is fine. Do not get sucked into buying some super expensive protein you do not need. You probably do not need that $120 hydrolyzed whey when you are bulking.

Mr Noodles

It does not have to be Mr Noodles, any noodles you can get in bulk will do. Maybe only take 1 pack of seasoning. You’re gonna bloat quite a bit because of the sodium.

Q’s Notes

Yeah its quite a bit of protein, but it works. Your body probably can not digest anywhere near this much protein this quick, but its extra protein and extra calories. I once was watching a Ronnie Coleman post workout video of what he ate and he was doing over 100g of protein post workout. If you want to get big, you have to eat big.

Bulking Meal Plans (MEAL 2) Pre-Brunch

PRE BRUNCH BULK

1 Chicken Breast

1 Pack Of Pop tarts

2 Cups Of Chocolate Milk

NUTRITIONAL BREAKDOWN

Numbers are estimates

1 Chicken Breast = 150 Calories, 26 Protein, 0 Carbs, 4g Fat. [More or less depending how you cook it]

1 Pack Of Pop tarts = 400 Calories, 4g Protein, 72g Carbs, 5g Fat.

2 Cups Of Chocolate Milk = 415 Calories, 16g Protein, 52g Carbs, 17g Fat.

TOTAL = 965 Calories, 46 Protein, 124 Carbs, 26 Fat.

PRE BRUNCH BREAKDOWN

Eat this 2-3 hours after breakfast.

Chicken Breast

Excellent source of protein which is good for building and maintaining muscle. Probably my go-to protein source. Does not really matter how you cook it (bake,grill,whatever) just make sure you eat it all. I usually buy a fresh pack from Costco or Superstore; however, frozen chicken breast will work as well.

If you’re looking for a good recipe I like using this one the (START AT 5:15)

If you cook them in small pieces, just eat about the 1.5x the size of your fist.

If you want to be extra and weigh it out, that is fine as well.

POPTARTS

Filled with sugar so I would recommend staying away from this if you are not into high sugar diets. Otherwise, no cooking involved and its got a bunch of different flavors.

2 Cups Of Chocolate Milk

Finish off your carb/sugar meal with more carbs and sugar!

Q’s Notes

DO NOT EAT POPTARTS AND CHICKEN AT THE SAME TIME

You wont die or anything, it just tastes disgusting… a friend told me that….

I usually eat the chicken breast with hot sauce (because its usually overcooked [pro tip if you cant cook]). Then after finishing all of my chicken breast, I eat a bag of pop tarts. Finish your chocolate milk.

Bulking Meal Plans (BREAKFAST)

THE BREAKFAST BULK

6 Eggs (scrambled) [get the massive packs from Costco, you can get like 48 eggs for a good price]

2 Cups Of Egg Whites (pasturized) [FOR DRINKING :)]

2 Full bagels with cream cheese [cutting one bagel in half doesn’t count as 2 bagels]

2 Cups Chocolate Milk [Do not drink it if your stomach can not handle it]

NUTRITIONAL BREAKDOWN

Numbers are estimates

6 Eggs = 430 Calories, 40g Protein, 2g Carb, 30g Fat.

2 Cups Egg Whites = 200 Calories, 40g Protein, 8g Carb, 0g Fat.

2 Bagels w/ cream cheese = 1000 Calories, 26g Protein, 120g Carbs, 24g Fat.

2 Cups Chocolate Milk = 415 Calories, 16g Protein, 52g Carbs, 17g Fat.

TOTAL = 2000 Calories, 120g Protein, 180g Carbs, 70 Fat.

BREAKFAST BREAKDOWN

First meal of the day and one of the most important. This is the meal that will help kick start your metabolism.

Why 6 Eggs

Eggs have a high amount of cholesterol so anymore would be excessive and could lead to heart disease. I found 6 to be a reasonable number and we can get extra protein from the egg whites.

Egg Whites

Egg whites are a clean source of protein. We drink them to save time to not have to eat as many eggs. Id recommend mixing them with something that doesn’t taste bad if you cant stomach the taste. [Chocolate milk was my favorite]. If you really want to, you can mix them into your eggs to cook. Make sure you have a good non stick pan because there is no fat and they stick to everything.

Bagels with Cream Cheese

Super tasty and fast in the morning to make. My favorite was a blueberry bagel with strawberry cream cheese. It is a really dense carb, perfect for bulking.

Q’s Notes

This one is going to take a while in the morning. I like to eat the eggs before the bagels just to get them out of the way. I then follow it up by drinking the egg whites as fast as I can. Finally I would fill back up the same cup with chocolate milk to finish off breakfast.

I used to eat a cup of oatmeal instead of bagels. The only problem, was how bland and disgusting the oatmeal tasted to me. I remember it would take me almost 45 minutes to scarf all of it down, only to puke it back up because it was so filling. I was however, able to watch a bunch of Dragon Ball Z.