Bulking meal plan

Ok , so to build muscle you need to consume more carbs than usual and also more calories. We call this bulking. To build muscle you need to bulk. To bulk your eating habits has to change and your training program. Your training program will consist of more sets and less reps than usual. I will discuss the bulking training program on my next post. Untill then, here is a bulking meal plan. I advise you to follow this meal plan for a period of six weeks (6 weeks).

Sample meal plan day one:

Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey

Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese

Meal 5:
1 or 2 boneless, skinless chicken breasts
1 cup brown rice
1 cup steamed broccoli
1 cup salad greens with fat free salad dressing

Sample meal plan day two:

Meal 1:
2 Nutri-Grain Waffles
1 Cup Natural Applesauce sprinkled with cinnamon (for topping)
1 tsp. Smart Balance Light spread (or other non-hydrogenated spread)
2 Scoops Whey Protein blended with waterMeal 2:1 ½ Cups Cottage Cheese
2 Lrg. Oranges

Meal 3:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices

Meal 4:
Grilled Chicken Salad made with
5 oz. Grilled Chicken Breast
2 Cups Romaine Lettuce
Tomatoes
Cucumber Slices
Fat-free dressing
1 Large or 2 Small Whole Wheat Pitas (salad may be stuffed inside, makes it easier on the go)

Meal 5:
1 ½ Cups Fat-free Cottage Cheese
1 Large Banana Sliced
1 Tbsp. Honey + Cinnamon
(mix the above for a tasty desert—this meal is great after a workout)

Sample meal plan day three:

Meal 1:
Egg White omlette with broccoli and ½ fat-free cheese (cooked with cooking spray)
1 Cup High Fiber Cereal
½ Cup Skim MilkMeal 2:2 scoops Whey Protein Shake
2 Large Apples

Meal 3:
Turkey Burger made with:
4 or 5 ounces low-fat or fat-free ground turkey
Whole Grain Bun
Served with:
Large Mixed Green Salad with Fat-free Salad Dressing

Meal 4:
Grilled Chicken Soup made with:
2 Cup Fat-free Chicken Broth
5 ounces Grilled Chicken chopped
1 Cup Mixed Vegetables
1 Cup Cooked PastaToss all ingredients into a small saucepan and heat until vegetables are warm.

Meal 5:
5 ounces Grilled Salmon
1 Large Baked Potato with Fat-free Sour Cream
2 Cups Steamed Broccoli

Sample meal plan day four:

Meal 1:
Breakfast Burritos made with:

2 whole wheat Tortillas
9 egg-whites + one whole egg scrambled with fat-free cooking spray
½ Cup Fat-free Cheese
Salsa to taste

Divide ingredients evenly over 2 warmed whole wheat tortillas, roll up and enjoy.

Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
1 ½ cups fat-free cottage cheese
1 Large Pita Stuffed with:
Romaine Lettuce
Tomatoes
Cucumbers
1 oz. Fat-Free Cheese
2 tbsp. Fat-Free Salad Dressing

Meal 5:
Southwestern Steak Wraps made with:5 oz. lean steak marinated in salsa, cut into strips and “pan-fried” using cooking spray w/ 1 Cup Thinly Sliced Onions and Red Peppers
Wrap in 2 Large whole wheat tortillas (not low-carb) and serve with fat-free sour cream

Sample meal plan day five:

Meal 1:
Egg White omlette with zucchini (cooked with cooking spray)
1 Cup Cheerios
½ Cup Skim Milk

Meal 2:2 scoops Whey Protein Shake blended with one large orange
1 English Muffin with non-hydrogenated spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese

Meal 5:
Chicken Stir Fry made with:

5 ounces lean boneless Chicken breast Cubed
2 cups diced vegetables which may include: Cabbage, Onions, Broccoli, Green or Red Peppers
1 tbsp. Soy Sauce
Use 2 tsp. olive oil in large frying pan or wok, heat oil thoroughly and then add chicken stirring constantly until no longer pink, then add vegetables and Soy Sauce. Continue Stirring until vegetables are heated and just slightly crisp.<

Serve with 1 cup brown rice

Sample meal plan day six:

Meal 1:
Protein Oatmeal made with:¾ Cups Old-Fashioned Oats w/
2 Scoops Protein Powder mixed in
Sweeten with 1 Tbsp. Brown Sugar

Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:
1 ½ Cups Fat-free Cottage Cheese
2 Large Oranges

Meal 4:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices

Meal 5:
Egg White Frittata made with broccoli, Red Peppers, Onion and Fat-free Cheddar Cheese
2 Slices Whole Grain Toast w/ non-hydrogenated spread

Sample meal plan day seven:

Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey

Meal 2:1 ½ Cups Fat-Free Cottage Cheese
1 Large Whole Grain Bagel w/
2 Tbsp. Fat-free Cream Cheese and
2 tsp. Low Sugar Fruit Spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
2 Scoops Whey Protein Powder mixed with Skim Milk and Cinnamon
2 Large Apples

Meal 5:
8 ounces Steamed Orange Roughy
2 cups Whole Wheat Pasta
1 cup Sautéed Zucchini
1 cup salad greens with fat free salad dressin
This meal plan is the property of workout.silicon.com

Get ripped Training program

Ok now every guy I know of wants to be desired by women. Usually the way to do this is to have the body everybody stares at, and they don't know why they can't stop staring at the person. The way to achieve this phisique is through the right training and the right eating (yeah I know everybody knows that.) .But what everybody doesn't know is that your meal plan should be the same as your training program. Example1 : when you want to gain muscle, you will go on a bulk diet. The way to do this is to eat more carbs (clean carb) in the morning and throughout the day. You will also go on a bulk training program. Which means less reps and more sets. Example 2 : If you want to get ripped and lean. You will go on a fat-shredding diet, and also go on a cutting training program. Just remember that you can't get ripped and cut if there is no muscle to get ripped and cut from. Therefore you should always have to bulk first and then get cut. 

Now for the good part. I already gave you the "get ripped meal plan" so here is the other peace of the puzzle, the "the get ripped training program".


3 Times a week

1. Arm curls  :   3 X 15 (1set Hammer curls, 1set concentrated curls, 1set hammer and concentrated curls.)
2. Tricep kickbacks : 3 X 15
3.Lateral side raises : 3 X 21
4.Front raises : 3 X 21
5. Incline dumbell press : 3 X 15
6.Dumbell press : 3 X 10
7.Inverted rows : 4 X 8
8. Hanging leg raises : 4 X 8

2 Times a week 

1. Squats/Leg extensions (Superset) (4 X 30 each )
2.Strait leg deadlifts/Leg curls (Superset)( 4 X 30 each)
3.Calve raises (3 X 21 ) ( 1 set toes pointing outside, 1set toes pointing forward,1set toes pointing inward)
4.Weighted knee raises (3 X 15) each side
5. Lunges (3 X 15)  

six - pack abs meal plan

To get a six - pack it's going to take hard work and discipline. Yes you are going to need to train your abs but you also need to eat right. Usually the biggest mistake everyone makes when they want a six-pack is they start training their abs like a crazy animal. Yes , they are correct in a way but not completely. Your six - pack will never show as good as you want it to when you have 20% + bodyfat.Thats why you need to eat right too. Now the other big mistsake people make people make is they have the wrong perseption of "eating right." They think that when they starve themselves they will lose fat. Yes they will, but they will also go into a catabolic state (they will reduce their muscle mass in their body(muscle breakdown)) which is not a good thing for when you want a six-pack. So I have found a meal plan that will build muscle and reduce bodyfat at the same time.

Check it out and send me an e-mail if you have any questions.

1800 Calorie Meal Plan For Ripped 6-Pack Abs

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