all the best steve keep at it
Ya dude i'd start stocking up on whole foods....right now it looks like your diet consists of mainly powders, bars, fast food and tv dinners which arent the best choices. Id stock up on lean red meat and chicken/fish. Buy brown rice and oats in bulk. Only thing is you gotta take time out of your day to prep the food for the following day....key to clean bulk or any diet for that matter really is being organized. Its to ez to go eat fast food or powders etc for convenience if you don't have the proper food prepared. Goodluck dude!
Try a flavor-free rotisserie chicken, that microwaves on high for 30 seconds. It's only $5 by me, which is great. Beef will need to be cooked or grilled on a skillet/pan.
Oats...get the minute oats. Microwaveable and take 1-minute. I'd refrain from the packets, sodium + refined sugars are heightened.
Hypo -- how did you like the diet I sent you?
I'd really lower your milk intake, maybe even limit to the morning and before bed. The lactose in it (simple carb; milk sugar) will raise blood glucose levels. The more frequently you raise BGL's and secrete insulin, the more insulin resistant and less sensitive you become. For not just a bodybuilder but for the average person, that's bad.
Don't get me wrong,
In one's diet, protein plays a role. But if you're eating the sufficient macrototals and taking in the correct calories (which I think you're getting to) you really shouldn't stress for it. Focus on other calories- unsaturated fats (omega's) and carbs (complex, grained).
Not nitpicking bro. But if you keep your BGL's steady throughout the day, the more effective the insulin spike becomes post workout.
Hope you take this into consideration!
^ thanks KM, i picked up some broccoli crowns at the store, and mootopia milk (45% less sugar and 50% more protein than regular milk) 64oz cost 3$.
8oz serving of this milk is 12grams protein, 6grams sugar.
i couldnt carry alot of stuff so for now, i will have some broccoli with my quaker oats,
also have been eating shaved turkey sandwiches with whole wheat bread (not deli sliced, in bag) it has a good amount of sodium tho :(..
so drink milk in morning and nite?
The reason I say this is, 6g of milk sugar (lactose) is definitely not enough to raise BGL's enough to secrete insulin. However, if you down, say, 6x the serving size, the load is induced and will have an effect on your blood glucose/pancreatic hormones.
You're bulking perse right? If so don't stress about the sodium. Higherer amounts will cause you to retain water which could look nice on the scale. Anymore than 4g regularly is too much. Keep it at around 2g-ish. Consistent lower than that + low sodium cause you to go into hyponatremia...bad bad.
Not good for a bulk. Great occasionally because of phyto-chemicals, but is nonetheless a fiber (insoluble) and can not be digested, think cellulose. Thus, the energy sustained from it is inferior to complex-grained carbs.
Milk in the morning is fine. In the morning you need to refill glycogen. The speed at which you do this isn't as important as post workout. Or should I say- crucial.
At night it's fine. Your low-sug is perfect the protein in the milk is a casein. Great!
I think you need more carbs in your entire diet though, bro.
Long read! Sorry, just trying to help ya out. Lemme know if you have other questions!