pumpseeker
New member
I got this from the "Shawn Ray Way" booklet he passed out at the MuscleCamp in Vegas last summer....here it is, word for word...
"Here's a typical list of items I shop for when trying to bulk up:
Steak and ground beef (15% fat)
Chicken breasts
Whole Eggs, butter
Cheese, yogurt
Black beans, kidney beans
Whole-grain wheat bread, whole-grain pasta
Rice
Bananas
Mixed nuts, natural peanut butter
Potatoes
Typical Bulking Up Daily Meal Plan:
6am: 10-egg omelet w/ 3 yolks
1/2 lb. ground beef w/ onions, cheese, bell peppers and mushrooms
Large bowl of oatmeal w/ 2 bananas
2 slices whole wheat toast
Water/Coffee
9am: 2 medium NY steaks w/ garlic and black pepper
Large yam or baked potato
Mixed Nuts
Water/iced tea w/ lemon
12pm: 3 chicken breasts
Steamed rice w/ black beans
Cashews and almonds
3pm: 1 lb. ground beef
Pasta w/ tomatoes, mushrooms, onions and peppers mixed in
6pm: 12 eggs w/ 1 yolk
Oatmeal w/ bananas and strawberries
9pm: 2 peanut butter and jelly sandwiches on whole wheat bread
Apple and banana
When I want to pack on even MORE calories, I get a protein shake that is heavy in calories and rich in protein and drink two a day. That's in addition to the 6 meals! I'll usually have the shakes spread apart-one before breakfast and the other just before bed."
He stays fairly lean in the off season by doing cardio 30 mins, 3 x a week and training intensely.
I have his cutting diet too if interested, although it might be a bulk diet for some people.
"Here's a typical list of items I shop for when trying to bulk up:
Steak and ground beef (15% fat)
Chicken breasts
Whole Eggs, butter
Cheese, yogurt
Black beans, kidney beans
Whole-grain wheat bread, whole-grain pasta
Rice
Bananas
Mixed nuts, natural peanut butter
Potatoes
Typical Bulking Up Daily Meal Plan:
6am: 10-egg omelet w/ 3 yolks
1/2 lb. ground beef w/ onions, cheese, bell peppers and mushrooms
Large bowl of oatmeal w/ 2 bananas
2 slices whole wheat toast
Water/Coffee
9am: 2 medium NY steaks w/ garlic and black pepper
Large yam or baked potato
Mixed Nuts
Water/iced tea w/ lemon
12pm: 3 chicken breasts
Steamed rice w/ black beans
Cashews and almonds
3pm: 1 lb. ground beef
Pasta w/ tomatoes, mushrooms, onions and peppers mixed in
6pm: 12 eggs w/ 1 yolk
Oatmeal w/ bananas and strawberries
9pm: 2 peanut butter and jelly sandwiches on whole wheat bread
Apple and banana
When I want to pack on even MORE calories, I get a protein shake that is heavy in calories and rich in protein and drink two a day. That's in addition to the 6 meals! I'll usually have the shakes spread apart-one before breakfast and the other just before bed."
He stays fairly lean in the off season by doing cardio 30 mins, 3 x a week and training intensely.
I have his cutting diet too if interested, although it might be a bulk diet for some people.
