Just an update, sitting at around 19% BF now and feel pretty good. Been looking at a few other guys training logs on here and been looking at their bulking up food diary's and thought I'd prepare one myself for when i start in a few weeks.

Now this is based on foods that i like and i think are good for you

500 ml Glass of water with each sitting


Breakfast

5 Weetabix
200ml skimmed milk
400ml Fruit Juice (not concentrate

Snack

50g Chicken (grilled)
1 Tbs Low fat mayo
1 Tbs Peri Peri sauce
2 Slices of wholewheat seeded bread

Lunch

100g Wholewheat Rice
1 Tbs Peri Peri sauce
50g Chicken (grilled)
200g Fat free yogurt

Snack

450g Potato Mash
50g quark
3 slices extra lean ham

Dinner

100g Chicken (grilled)
200g Wholewheat Rice
Tomato based Sauce 200ml

Snack

2 Tbs Peanut butter
2 Slice of wholewheat seeded bread
5 Weetabix
200ml skimmed milk


(1 large Banana on training days)

Some feedback on how i could improve on this would be appreciated, but i was going with the basic guidelines of

60-55% Carbs
25-20% Fat
20-15% Protein

This roughly equates to about 3300 Calories a day