I'm currently bulking at the moment (4 days weights/3 days cardio per week) and I play competitive 5 a-side football (soccer) every monday night at either 8 or 9 o clock (it varies each week).

Its lasts for an hour and is a very intense workout (constant running). My question is what should I be eating through out the day that would contribute to my bulk without affecting performance? Also, what times should I be eating?

Currently, my diet on mondays looks something like this:

8am - Cup of oats, semi-skimmed milk, 2 bananas and a glass of cranberry juice.

10.30am - Protein shake

1pm - 2 breasts of chicken and wholeweat pasta.

4pm - protein shake.

6.30pm - 2 steamed chicken breasts, brocolli and steamed brown rice.

8.30pm/9.30pm - football

11pm - protein shake

Not sure this is as beneficial as it could be. Could anyone give me some suggestions please???

I think the main thing to retain footy performance whilst bulking would to be minimise fat addition - I think for this it's best to try and add no more than 2lbs scale weight per month and that way one can ensure minimal fat gain.


I think to help performance during footy you basically need some carbs on a day, so I think this would only be an issue if you were cutting and playing footy on a low carb day - as you're bulking and eating plenty of carbs throughout the day I can't see there being any problem or that you would need to change anything. I think fitness for footy is as much a mental thing as a physical thing anyway.

I'd put carbs in that 11pm pro shake.

Id get some protein into yourself first meal. you are running on carbs for the first 3 hours you are up.