Nutrition for: Gaining Muscle with limited fat

Posted January 29th, 2008 by bchenk

Nutrition will be a little different then steve

I will maintain a calorie surplus over the course of the entire day
Meals will be good quality

Carb Sources: whole grains, oats, breads, pasta's
Carbohydrates: 390g/day

Protein Sources: chicken, beef, fish, cheese (small amounts) milk
Protein: 290g/day , roughly 35g/meal

Fat Sources: natural fats like peanut butter, nuts, avacado's ect.
Fat: 40 to 60grams /day

Meal Frequency: every 2.5-3hrs

Meals will also be based upon wake up time; for instance:
On a training days like today:
1) 5am-meal
2) 8am-(post work out shake)
3) 9am-meal
4) 12pm-meal
5) 2:30pm-Just protein (shake or meat)
6) 5pm-meal
7) 7:30pm-meal
8) Protein for pre-bed nutrition between 9 and 10pm

If its saturday night and i am up longer then times lised another meal will be added, but it will always be just protein for pre-bed nutrition

Supplements will include of course a mulitvitamin, whey, post work out formula called either endurox R4 or torrent, BCAA's in powder form, creatine mono in powder form, glutamine in powder form, taurine in pill form, fish oil, alpha lapolic acid, milk thistle, muscle milk, and if I add or subtract anything from this list I will post it!

I am excited to do this every week I will update, foods that were eating during week, thoughts and feelings, and other goodies. I hope I reach my weight goal of 220 by this time next year if so I am going to do my first show. It would be In pittsburgh PA in may 2009!!! I hope all of us who are doing these logs have a good time doing it and learn from each other!!!!! hanks for reading! and following along!

POST WORK OUT SHAKE = 60 grams dextrose - 35 grams whey - 7 grams BCAA's - 5 grams glutamine - 5 grams creatine- Now most of the time i use "endurox R4" pre made pst work out mix but wether i use a pre made or make it my self it always consists of these key ingredients!

well

On March 12th, 2008 bchenk says:

i made the decision last night to end my blog/log for gaining muscle with limited fat, i had fun and i will continue to log my nutrition in my personal book. I have stoped because my routine has and is, changing and the point of this experiment was to use that routine and my nutrition its been a few months, a long run at that and i would like to thank evey one for tuning in lol i still will continue my quest for mass with limited fat i want to be roughly 210 by this time next year and i love the sport ill never give up at bodybuilding!!! keep pumping!!!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

3-11-08

On March 12th, 2008 bchenk says:

5am- 1 cup oats 32grams whey in milk
750- pwo shake
9am- 2 slices PNB toast 1 cup pasta i can of tuna
12pm- 2 cusp chili, 1 white roll, 1 oz beef jerkey (1 gram sugar in jerkey)
2pm- muscle milk lite
5pm- 3 oz cooked chicken breast and 1 cup oats with PNB
730pm- muscle milk rtd
945pm- 1.5 oz beef jerkey 20 protien 3 fat 2 sugar

Bobby
- if you let your fears keep you from flying, you will never reach your high-

3-10-08

On March 11th, 2008 bchenk says:

445am- 1 cup oats with raisens and PNB 1 scoop when in 12 oz milk
730- pwo shake
9am- 2 cups pasta rest of chicken salad with mayo and hot sauce and 3 oz turkey breast
1140am- 1 kashi meal 2 string cheese's and 1 large fuji apple - bout 60 carbs and 30 protien
2pm- 1 and 1/2 scoops of muscle milk lir and 2 cups of BRAN
5pm-1 cup oats and 5 eggs 2 whole
8pm- 1 cup oats and 5 har boiled eggs 1 whole!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

3-9-08

On March 10th, 2008 bchenk says:

10 am 1 cup oats with PNB and 1 scoop when in 12 oz milk
1230 4 slices of toast salsa n chips chicken breast salad with mayo and hot sauce
230 muscle milk in 8oz milk
4pm- sushi, tuna, shrip, crab, alvacdo, cucumber, wite rice on the rolls and adamame and wasssaabbbeee
7pm- turkey breast with steamed brocli 1 cup oats
930- 2 boca burgers

Bobby
- if you let your fears keep you from flying, you will never reach your high-

lol

On March 10th, 2008 Stevers says:

You mean edamames? As in soybeans?

Yumm, boca burgers!! There's what, 18g protein per?

I love wasabe sauce.!!!!

haha

On March 10th, 2008 bchenk says:

yes to all of that sir!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

Damn!

On March 10th, 2008 Ravinous says:

Everytime I put my pnut butter in the cupboard, I forget to use it. I need to leave it on the counter top. Thanks for the reminder bro. lol

LOL

On March 10th, 2008 Stevers says:

Put it in the fridge!! THen its slightly more solidified and you can spoon eat it!! :D

Nah

On March 10th, 2008 Ravinous says:

I'm already sick of it. I've been eating it for over a year. So I usually mix it with something to kinda mask it, kinda.

Have you tried?

On March 10th, 2008 Stevers says:

"Naturally More"

It's a peanut butter based food. HOwever there is honey and flaxseed and a few other ingredients I cannot remember that are in it. LOTS!!! Of Omega3 and Omega6 fats in it, low in saturated fat, and per serving (2tbsp) its 167kcal, 10p, 11f, 8c. Of those carbs 4 are FIBER!!! 2 are sugar.

Dude you have to try it :-p

3-8-08

On March 9th, 2008 bchenk says:

9am- 1 cup oats with PNB 2 scoops whey in milk
145 pwo shake
3pm- 6eggs 2 whole and 1 cup oats
530pm- side salad with oil n vin 9oz pre cooked steak with plain baked potatoe and cup of french onion soup
9pm- 2 stuffed shells with 4 turkey rounds and 1 slice whole wheat toast..

Bobby
- if you let your fears keep you from flying, you will never reach your high-

hmmm

On March 9th, 2008 Stevers says:

YUMMIES!!!!

3-7-08

On March 9th, 2008 bchenk says:

5am- 1 cup oats with raisens and 1 scoop whey in milk
740-pwo shake
9am- 4 slices toast 3 oz turkey deli 2 oz raw shrimp and 1 slice of cheese
12pm- baked fish sand. on white with a slice pizza no cheese ( cheat meal)
230 muscle milk lite 2 scoops 50 protein and 22 carbs with 12 fat
545 - 1 cup oats 6 eggs 2 whole
845 kashi meal + pure protein bar
11pm-1 scoop whey in milk

Bobby
- if you let your fears keep you from flying, you will never reach your high-

3-6-08

On March 7th, 2008 bchenk says:

750am- 1 cup oats with pnb and raisens 1 english muffin with grape jelly and 1 scoop whey in 8oz milk

10-1030am- 4 slices of toast wheat of course 1 can of tuna 3 tbls mayo and hotsauce and 1 medium apple

1245- 1 foot long sub way chicken

230- 2 scoops whey

5pm- 1 cup oats and 6 oz raw shrimp

7pm- 30 grams whey

9pm- 5 eggs 1 whole!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

3-5-08

On March 6th, 2008 bchenk says:

445am-1 cup oats and 1 scoop whey in milk
8am-pwo shake
9am- 2 slices of wheat pizza 4 oz turkey deli meat and 1 cliff bar
12PM- like 6 oz chicken breast red skin potatoes
230pm-24 grams of whey
5pm- wheat flour pizza with lite cheese and tomatoes 3 oz turkey deli meat
840-pwo shake
1 cup oats and 1 and 1/2 scoops whey

totals= 467 carbs WOW lol worked out twice tho today and around 290 in protein!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

Hmm

On March 6th, 2008 Stevers says:

Math makes it about 3200kCal from the protein and carbs alone. Dunno how much fat you ate though.. bet you didnt eat as MUCH AS ME MWUHAHAH!!!

yea

On March 7th, 2008 bchenk says:

you might of got me i dont include much fats, um as long as i get my carbs and protein per meal 60 to 80 carbs and 30 to 40 protein i dont count cals lol

Bobby
- if you let your fears keep you from flying, you will never reach your high-

3-4-08

On March 5th, 2008 bchenk says:

450am- 1 cup oats and 1 scoop whey in milk

8am-pwo shake

9am-1 cliff bar 1 bag of kashi ceral and 4oz turkey deli meat

12pm- 1 foot long subway , chicken with veggies and artichoke lite sprinle cheese

230pm- whey shake

5pm- 1 cup oats and 6 eggs 2 whole

830pm- 5 eggs 1 whole

Bobby
- if you let your fears keep you from flying, you will never reach your high-

Changed.

On March 5th, 2008 Stevers says:

Bro im upping my servings to two cups oatmeal and 1.5 scoops of whey for breakfast now. At least on heavy days like Legs, Back, and Chest. We'll see how tired I feel in the mornings for Arms and Shoulders.

sounds

On March 6th, 2008 bchenk says:

good to me! gotta EAT lol

Bobby
- if you let your fears keep you from flying, you will never reach your high-

3-3-08

On March 5th, 2008 bchenk says:

445- 1 cup oats with raisens and pNb +whey in milk 90/40

745- pwo shake

9am- 3 slices of toast tuna salad with mayo and egg 1 cup pasta 2 oz turkey deli meat and 1 slice of beef jerkey

1240- chicken with a side salad and some turkey 1.6 pounds of pasta

230-1 slice beef jerkey 4 sample protein bars from arnold

5pm- 1 sweet potatoe and 2 4oz pre cooked turkey burgers

740pm- same as 5pm

bobby
- if you let your fears keep you from flying, you will never reach your high-

in class now

On March 4th, 2008 bchenk says:

could not get my nutrition up early today because i was on the road all day, will post up both days tomorrow!! my book is at home at the moment!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-29/1/2-08

On March 3rd, 2008 bchenk says:

ARNOLD CLASSIC WEEKEND BABY! lots of oats and protein for me!! did the best i could with the scraps i was given!!! lol na i ate good but not enough cals im sure..

Bobby
- if you let your fears keep you from flying, you will never reach your high-

Yep!

On March 3rd, 2008 Ravinous says:

T'was a rough weekend for all of us bro.

Ramada!

On March 3rd, 2008 Stevers says:

Our hotel, the Ramada, gave us those pre-frozen hardboiled eggs for breakfast. LOL. Between the four of us we ate the entire tray they set out. But thats okay, I asked for more... /snicker

I had 3 whole eggs and 5 egg whites each morning

2-28-08

On February 29th, 2008 bchenk says:

530am- 1 cup oats 1 scoop whey in milk

740am- PWO

9am-1 cup chili i kashi bar and wheatr crackers

12pm- 1 cup chili a white roll ham sandwhich and wheat flour crackers

230-whey and peanuts

5pm- 1 and 1/2 cup of brown rice and 3oz of chicken breast

7pm-muscle milk lite RTD

9pm- pwo shake number 2

10pm-turkey loaf 3.5 oz and 1 cup of oats

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-27-08

On February 28th, 2008 bchenk says:

5am-1 cup oats with raisens and 1 scoop whey in milk

8am- pwo shake

9am- 3 oz turkey breast, 2 slices of toast, 10 triscuts,

12pm- big 100 bar and 1 oat bar- sugar meal! cheated

230-muscle milk

5pm- 2 80/20 burgers on wheat

820 pwo shake

930- 1 cup oats + whey in milk

totals= roughly 470 carbs and 270 grams protein - worked out twice today so i had to eat more!!!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-26-08

On February 28th, 2008 bchenk says:

5am-1 cup oats with raisens and 1 scoop whey in milk

8am- pwo shake

9am- 1 chicken salad sandwhich, 1 apple, 6 triscuts, 1 muscle milk rtd -

1150- 1 chicken sub on wheat and 1 oat bar

2pm- whey

5pm- 1 cup oats, turkey breast meat - not deli meat

8pm- 3 oz turkey meat

totals= 350 carbs roughly- 260 protein roughly

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-25-08

On February 26th, 2008 bchenk says:

5am-3/4 cup oats with 1 box raisens and 1 scoop whey in milk

750am- post work out formula

9am- 2 chicken salad sandqhiches with mayo and 6 triscuts an

1130- 1/2 pound of pasta salad w chicken breast, 1 thigh (all skinless) 1 kashi bar

220- muscle milk

5pm- 1 whole wheat pizza - lol and turkey deli meat

750- 1 scoop whey in milk with oats all in shake

totals- around 400 carbs and 250 grams of protein!
good eating day here

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-21-08/2-22-08/2-23-08/2-24-08

On February 25th, 2008 bchenk says:

sorry for the delay but i have been quite busy! heres the update!

730-1 scoop whey in milk a raisen cookie 1 scoop oats with raisens and peanutbutter

930- 2 pnb sandwhiches 2 chicken legs and 1 slice of an orange

12-50- footlong subway

3pm- muscle milk

520- tuna sandwiches with mayo and egg on wheat

3 hard boiled eggs and 3 oz turkey breast
>br>
2-22-08

5am 1 cup oats with raisens and pnb 1 scoop whey in milk

750- PWO shake

930- 2 turkey sandwhiches and 100 cal pack of sun chips

1145- 3/4 bag sunchips and big 100 bar - 80 carbs 40 protein 25 fat

245- muscle milk

6pm- 6 eggs 2 whole and 1 cup oats

830 pm- 9oz pre cooked steak and a baked potatoe with a bowl of french onion soup

2-23-08

8am- 1 cup oats and 1 scoop whey in milk

1250- pwo shake

2pm- 6 eggs 2 whole with cheese and 1 cup of oats

5pm- 2 pieces of chicken and 1 baked potatoe and chips with salsa

750pm- muscle milk RTD

10pm- 2 pieces of chicken breast

2-24-08

1030am- 2 blueberry muffins and alot of whole eggs with 2 cups potatoes and fruti

1pm- 1 cup oats, with a cup of grapes and 6oz of deli turkey meat

3pm- muscle milk and beef jerkey

6pm- 2 cups whole grain rice pasta and 4 meatballs

830- 3oz turkey deli meat

totals were not marked the past few days although i know i ate well and healthy!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

At first...

On February 25th, 2008 Stevers says:

Haha bro I thought at first you had like fifteen meals in one day, then I realized there's no way and that this must've been cumulative over a few days. hahah!!!

You can definitely afford to eat far more leniently than I can, thats for sure. I would die of a nervous breakdown if I ate the way you did, no lie >_<

Really??

On February 25th, 2008 Ravinous says:

Maybe I should take a trip to Bobby's house then... lol

haha

On February 25th, 2008 bchenk says:

hell yea man your always welcome WE WOULD B GRUBBIN!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

Hey!

On February 22nd, 2008 Ravinous says:

Where you at bro?? Everything ok?

yea

On February 25th, 2008 bchenk says:

sorry brother jus been busy ya know how that goes!!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-20-08

On February 21st, 2008 bchenk says:

445-1 cup oats with raisens peanutbutter and splenda, 1 and 1/2 scoops of whey

745- pwo shake

9am- 2 turkey burgers 3 slices of toast and 6 triscuts

12pm- 2 small baked potatoes and chicken (1 thigh 2 legs) just meat and 1 cup of broc.

220- muscle milk

5pm- 3 oz of chicken and 1 cup and 1/2 of oats

8pm- 3 oz chicken and 2 slices of sprouted bread

total= 380 carbs and 260 grams protein!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-19-08

On February 21st, 2008 bchenk says:

520am- 2 cups of potatoes 1 scoop whey in milk

8am- pwo shake

930-1 cup oats with pnb 1 can of tuna and 1 kashi bar

1130- foot long sub from subway

2pm- muscle milk

5pm- 1 cup oats and 1 8oz pre cooked steak

830- 4 eggs 1 whole and 1 boca burger

Totals= 350 carbs, 260 grams protein

MMM MMM GOOD EATING!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-18-08

On February 19th, 2008 bchenk says:

445-1 cup oats with raisens and peanutbutter and 1 and 1/2 scoops whey in milk

745- pwo shake

9am- 3 slices toast with peanutbutter, 1 kashi bar, 1 turkey burger

12pm- 2 lean burgers on white

220-muscle milk in water

5pm- 1 cup oats and 6 eggs 2 whole

7pm- 2 cups of potatoes and 1 scoop whey in milk

totals = 350 carbs and 240 grams of protein

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-17-08

On February 19th, 2008 bchenk says:

930am - 1 and 1/2 cup of oats 1 choc. covered straberry, 1 and 1/2 scoop of whey in 8 0z milk

12pm- kashi meal +turkey loaf + a piece of tofu (blame steve)

3pm- 2 turkey burgers 4 slices of toast , let, tom, and mayo,

515- 1 med. sweet potatoe and 2 turkey burgers

8pm/pre bed- 1 turkey burger

totals= 250 carbs 180 protein.. wasnt up long lol couldnt get all my meals in!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-16-08

On February 17th, 2008 bchenk says:

745am- 1 cup oats 1 scoop whey in milk

110pm- PWO SHAKE

220- 2 4oz turkey burgers 1 and 1/12 cup of oats

5pm- 1 chicken sandwhich on rye with let. and tom

745- 2 5oz pieces of chicken with pineapple and white rice with broc. and a side salad

10pm- 2 slices of the "pizza"

totals = about 330 carbs and around 200 grams of protein!
ok day of eating little low on protein!

Bobby
- if you let your fears keep you from flying, you will never reach your high-

2-15-08

On February 17th, 2008 bchenk says:

5am- 1 and 1/2 cup of oats, 1 and 1/2 scoops of whey in 8 oz milk

8am- pwo shake

915am- 4 slices wheat toast 1 can of tuna for tuna salad

12pm- CHEAT MEAL 3 slices of pizza (poor pizza) dough cheese veggies

215- muscle milk in water

530pm- 6 eggs 3 whole and 3 whites 1 cup oats

745pm- 5 eggs 1 was whole and 1 cup oats

totals= about 400 carbs and about 220 protein

ok day cheated on the pizza and a little low on protein

Bobby
- if you let your fears keep you from flying, you will never reach your high-

wow 2-14-08 wow

On February 15th, 2008 bchenk says:

730 am - 1 cup oats, 1 english muffin with little bit of jelly, 1 and 1/2 scoop whey in milk

10am- 1 medium sweet potatoe and 1 can of tuna

12pm- 1 bag of sun chips and 1 chicken sandwhich with an avocado and spinch

230- muscle milk

530- 2 sclices of pizza 1 cup ground beef and 1 cup oats

830pm- steak and mushroom bruchetta, 1 side salada, 14oz pre cooked prime rib with about 1 cup of cut red skin potatoes and veggies, 1 piece of choclate cake HAHAHA BAD NEWS!!

V-day ate a bunch of stuff today way over calorie intake, carb and protein intake and fat of course! LOL but i am a fat kid at heart! today 2-15-08 im abut midway through the day did shoulders this morning killed it, and i feel good, my blogs turnign into ravinous's NO HOLDS BARS LOL but like i was saying today i am eating a bit crappy, im allowing myself to have 3 cheat meals a week!! GRRR gotta go back down to 2 also saturday and sunday are going to be strait perfect!

Bobby
- if you let your fears keep you from flying, you will never reach your high-