Bulking and Food List+Bulk/Cutting Methods

[tsek0s]

Thought this could help some people, ran across this in another forum awhile back and they are all ...interesting; thought maybe this could be a sticky and help some people out. 1-2 Gallons of Water a dayProteinBoneless, Skinless Chicken BreastTuna (water packed)Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)ShrimpExtra Lean Ground Beef or Ground Round (92-96%)VenisonBuffaloOstrichProtein Powder (Whey, Casein, Soy, Egg)EggsLow or Non-Fat Cottage cheese, RicottaLow fat or Non fat YogurtRibeye Steaks or RoastTop Round Steaks or Roast (stew meat, London broil, Stir fry)Top Sirloin (Sirloin Top Butt)Beef Tenderloin (filet mignon)Top Loin (NY Strip Steak)Flank Steak (Stir Fry, Fajitas)Eye of Round (Cube meat, Stew meat, Bottom Round)Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)Complex Carbs (nothing enriched, bleached or processed if possible)Oatmeal (Old fashioned, Quick oats, Irish steal cut)Sweet Potatoes, YamsBeans (Black eyed, Pinto, Red, Kidney, Black)Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cerealFarin (Cream of wheat)Whole Wheat frozen Bagels, PitasWhole wheat or Spinach Pasta, Whey PastaRice (Brown, white, jasmin, basmiti, arborio, wild)Potatoes (red, white, baking)Fibrous CarbsGreen Leafy lettuce (red, green, romaine)BroccoliAsparagusString BeansSpinachBell Pepers (Green or Red)Brussels SproutsCauliflowerCabbageCeleryCucumberCarrotsEggp lantOnionsPumpkinGarlicTomatoesZucchiniFruit (If acceptable on diet)bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limesHealthy FatsNatural Style Peanut ButterOlive oil, Safflower oilFlaxseed oilFish OilNuts (peanuts, almonds, walnuts)DairyEggsLow of Non-Fat cottage cheese, RicottaLow or non-fat milkLow fat or non-fat yogurtCondiments & SpicesDiet SodaCrystal lightFat free mayonaiseReduced sodium Soy SauceReduced sodium Teriyaki Saucebalsamic VinegarSalsa, JalepenosHot peppers and Hot sauce, Cayanne pepperChili powder and Chili pasteMrs. DashSteak SauceSugar free Maple SyrupMustardExtracts (vanilla, almond, etc)Low sodium beef or chicken BrothPlain or reduced sodium tomatoe sauce or pasteFor calories in each food go to FitDay - Free Weight Loss and Diet JournalCalorie Counting Formulas:Mesomorphs: bodyweight x 15Ectomorphs: bodyweight x 16-17Endomorphs: bodyweight x 13-14Cutting/BulkingTo start a cut: subtract 500 from total calories, to maintain cut: subtract 200-300 from total calories depending on weight lost each week.To start a bulk: add 500 to total calories, to maintain bulk: add 200-300 to total calories depending on weight gained each weekMesomorph-Naturally muscular, has a trim waist and can easily lose and gain fat and muscle weight. (Wikipedia.org)Ectomorph- characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim.(Wikipedia.org)Endomorph- characterized by increased fat storage, a wide waist and a large bone structure. (Wikipedia.org)

[Khem]

Some of this is really helpful to me. I didn't think of a lot of these foods.

[PAiN]

Very useful. Thanks for posting this up here bro.

[megaman11]

Good read man! I'm going to print this off. Have a few fellas that ask me about some good cutting/bulking foods.