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  1. #1
    musclehead1 is offline Member
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    Nov 2003
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    diet is awesum #2 (bulking diet need some help)

    hey guys i posted a thread titled diet is awesome a couple of days ago and well i was jus telling in that thread that i made good gains (seeable to others) in 2 weeks....anyways i was told to post my diet so the bros here could perfect it, before i start my cycle and well here it goes.
    age: 21
    height: 5'8
    weight: 145-150lbs
    bf: not sure but probably 13-15% i assume

    proposed cycle is 10 weeks of test E (first cycle)
    hoping to gain around 20lbs and keep 15 or over using proper pct

    diet
    cal carbs protein fat
    9am
    bagel 165 31 6 1
    peanut butter 86 3.2 3.9 8.1
    2 eggs 180 2 6 7
    1/2 cup hashbrown80 14 1.2 2.2
    total 511 50.2 17.1 18.3

    10:30am
    homemade
    protein bar 140 23 15 0.5
    total 140 23 15 0.5

    12pm
    2-tuna sandwiches
    on white 345 45 31 4
    fruit juice 110 29 0 0
    total 455 74 31 4

    2pm
    protein drink 485 76 25 18

    5pm
    4 chicken legs 250 0 35 5
    1/2 cup of rice 130 29 3 0
    total 380 29 38 5

    6pm workout
    POW
    protein drink 870 100 38 10

    830pm
    chicken 300 0 40 14
    mashed potatoes
    (1/2 cup) 110 18 2 4
    total 410 18 42 18

    10pm
    homemade protein bar140 23 15 0.5

    12pm
    protein shake 170 3 34 2

    grand total 3561 398.2 255.1 76.3


    the reason why i choose white bread instead of brown is for extra carbs & calories. If someone could help me out with this it would be great.

  2. #2
    daman1's Avatar
    daman1 is offline Diet Specialist
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    REPLYING IN CAPS.

    Quote Originally Posted by musclehead1
    hey guys i posted a thread titled diet is awesome a couple of days ago and well i was jus telling in that thread that i made good gains (seeable to others) in 2 weeks....anyways i was told to post my diet so the bros here could perfect it, before i start my cycle and well here it goes.
    age: 21
    height: 5'8
    weight: 145-150lbs
    bf: not sure but probably 13-15% i assume

    proposed cycle is 10 weeks of test E (first cycle)
    hoping to gain around 20lbs and keep 15 or over using proper pct

    diet
    cal carbs protein fat
    9am
    bagel 165 31 6 1
    peanut butter 86 3.2 3.9 8.1
    2 eggs 180 2 6 7
    1/2 cup hashbrown80 14 1.2 2.2
    total 511 50.2 17.1 18.3

    NEED TO BE PRO/CARB ONLY

    10:30am
    homemade
    protein bar 140 23 15 0.5
    total 140 23 15 0.5

    NEED MORE PROTEIN HERE AND THIS SHOULD BE PRO/FAT

    12pm
    2-tuna sandwiches
    on white 345 45 31 4
    fruit juice 110 29 0 0
    total 455 74 31 4

    SCRAP THE BREAD AND CARBS. NEEDS TO BE PRO/FAT

    2pm
    protein drink 485 76 25 18

    NEEDS TO BE PRO/FAT

    5pm
    4 chicken legs 250 0 35 5
    1/2 cup of rice 130 29 3 0
    total 380 29 38 5

    NEEDS TO BE PRO/FAT ONLY

    6pm workout
    POW
    protein drink 870 100 38 10

    SHOULD BE NO FAT IN PWO DRINK

    830pm
    chicken 300 0 40 14
    mashed potatoes
    (1/2 cup) 110 18 2 4
    total 410 18 42 18

    YOU NEED PRO/CARB HERE AND NO FATS

    10pm
    homemade protein bar140 23 15 0.5

    SCRAP THIS..

    12pm
    protein shake 170 3 34 2

    NEED SLOW DIGESTING PRO/FAT MEAL HERE

    grand total 3561 398.2 255.1 76.3


    the reason why i choose white bread instead of brown is for extra carbs & calories. If someone could help me out with this it would be great.

  3. #3
    musclehead1 is offline Member
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    Nov 2003
    Posts
    532
    oh and this is my workout schedule if it helps with me trying to gain 20lbs...

    day 1
    legs
    squats 4 sets 10-8-8-6 reps
    deadlifts 3 sets 10-8-8 reps
    hacksquats 3 sets 10-10-8 reps
    leg press 3 sets 8-8-6 reps
    leg ext 3 sets 10-10-8 reps (usually just to get better pump)
    stiff leg deads 3 sets 10-10-8 reps
    standing legs curls 3set 10-10-10 reps
    lying curls 3set 10-8-8

    day 2
    chest
    flat bench press 4 sets 10-8-8-6
    incline db press 3 sets 10-8-8
    decline db press or dips 3 sets 10-8-8 or 10-10-9
    incline flys 3 sets 12-10-8
    decline flys 3 sets 12-10-8
    pec deck 3 sets 10-8-8

    day 3
    back
    wide grip pull downs 4 sets 10-8-8-8
    seated rows 3 sets 10-8-8
    hammer strength pull downs 3 sets 10-8-8
    bent over rows 3 sets 10-8-8
    straight arm pulldowns 3 sets 10-10-8
    hyper ext 3sets 20-20-18

    day4
    shoulders
    bb press 4 sets 10-8-8-6
    arnold press 3 sets 10-8-8
    side raises 3sets 10-10-8
    reverse fly machine 3 sets 10-10-8

    day 5
    arms
    straight bb curl 4 sets 8-8-6-6
    hammer curl 3 sets 10-10-8
    alternating db curl 3 sets 10-8-8

    tricep ext 4 sets 10-8-8-6
    skull crushers 3 sets 10-8-8
    dips 3 sets 10-10-9
    kick backs using cables 10-8-8

  4. #4
    musclehead1 is offline Member
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    Nov 2003
    Posts
    532
    Quote Originally Posted by daman1
    REPLYING IN CAPS.
    thanks daman now could u answer a few things for me please.

    you say "pro/carbs" would it really matter if i did consume <1 gram of fat
    and same with "pro/fats" would it really matter if i consumed <10 grams of carbs?
    also what would a slow digesting pro/fat meal be?
    and before forget thanks for all your help

  5. #5
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Quote Originally Posted by musclehead1
    thanks daman now could u answer a few things for me please.

    you say "pro/carbs" would it really matter if i did consume <1 gram of fat
    and same with "pro/fats" would it really matter if i consumed <10 grams of carbs?
    also what would a slow digesting pro/fat meal be?
    and before forget thanks for all your help
    no it wouldnt matter. slow digesting meal would be some casein protein with some flax.

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