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Thread: My bulk diet

  1. #1
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    My bulk diet

    workout days

    breakfast:
    50grams of oatmeal
    5 eggwhites
    3 whole eggs
    1 scoop of whey protein

    I put it all in a blender and then nuke it in the microwave. Some mornings I also have 1 or 2 roasted bread slices with a little cheese yumyum
    54 g protein, 37g carbs(30g more if I eat bread), 17g fat 459 kcal

    snack:
    tuna shake 37g protein 165kcal

    post workout
    100g dextrose, 60g whey protein 100g carbs, 52g protein 608kcal

    snack: tuna shake 37g protein

    ppwo meal.
    Same as meal one but 10 eggwhites and no whole eggs
    49g protein, 37g carbs, 4g fat

    snack: tuna shake 37g protein

    meal.
    300g of any kind of meat and some sauce
    60g protein, anything from 8g fat to 30g fat. Kcal 312-510

    snack: tuna shake 37g protein

    last meal
    Same as above
    60g protein, anything from 8g fat to 30g fat. Kcal 312-510

    Daily total protein around 380-400g, carbs around 180grams, fat around 50g-90g
    kcal around 3000


    non workout day:

    breakfast

    breakfast:
    50grams of oatmeal
    5 eggwhites
    3 whole eggs
    1 scoop of whey protein
    54 g protein, 37g carbs(30g more if I eat bread), 17g fat

    snack: tuna shake 37g protein

    meal: any kind of meat 300g and some pasta or rice 50-70grams
    60g protein, 8-30g fat, 30-50g carbs


    snack: tuna shake 37g protein

    meal: any kind of meat 300g with sauce
    60g protein, 8-30g fat

    snack: tuna shake 37g protein

    meal: any kind of meat 300g with sauce
    60g protein, 8-30g fat

    then either more meat or tuna shake so Im upp to around 400g protein

    Daily total 400g proten, 90g carbs, 100-120g fat kcal around 3200

    a tuna shake contains 1 can of tuna, 5dl cola light, 2 tabelspoons of whole flax seeds and a homemade mix of oils(olive, flax, sunflower and garlic).
    No flax seeds or oil in the ones following a workout cause I do 7 iu slin post workout.

    so how does it look. What do I need to change upp?

    this diet is not set in stone though, some days I add more carbs in meals cause eating only meat is boring as hell. But Im never above 4000kcal in a day and never below 3000.

  2. #2
    slizzut's Avatar
    slizzut is offline Senior Member
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    Its not usually a good idea to combine fat and carbs

  3. #3
    123kid's Avatar
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    what all is included in your tuna shake?? how bad does it taste??

  4. #4
    Kärnfysikern's Avatar
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    Quote Originally Posted by slizzut
    Its not usually a good idea to combine fat and carbs
    yupp, trying to stay away from it as good as I can.

    but honestly I just love some foods to much to always separate carbs and fat. Couldnt possibly year round be super strickt with diet, that would drive me nuts and kill all my motivation to continue with bodybuilding.

    those few bread pieces with cheese or pasta and meatsauce realy is the things that keep me sane

    I just love food to **** much

  5. #5
    Kärnfysikern's Avatar
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    Quote Originally Posted by 123kid
    what all is included in your tuna shake?? how bad does it taste??
    the things I mentioned is in it. flax seeds, oil mix, cola light and a can of tuna.

    to be honest it doesnt taste bad at all, I chugg it down without any problem.
    its also the cheapest protein I can get my hands on.

    Not to mention I dont trust protein powder and I notice(maby just in my head )that I gain better when I only use protein powder post workout and real food as my protein source the rest of the day

  6. #6
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    sorry bro i didn't realize you posted the part about the contents of the tuna shake at the end....

  7. #7
    Kärnfysikern's Avatar
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    Quote Originally Posted by 123kid
    sorry bro i didn't realize you posted the part about the contents of the tuna shake at the end....
    no worries Im bored as hell anyway so have nothing better to do lol

    give the shake a try and I guarantee you that you will love it

    only thing I dislike is the fact that I get so much coffein in me from all the cola light. My stomach doesnt like coffein at all

  8. #8
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    Johan,
    I believe you need to add more carbs to your diet you're not getting enough! I'd add yams/sweat potato's/brown rice/baked potato/pasta
    especially for you 4 early meals, breakfast with oatmeal's good, but I'd add maybe w/ your tuna shake (I'd barf! personally) a baked potato or a potato with olive oil (that's what I do). then lunch brown rice, and mid day maybe zuchini or a yam. If you're workouts are later in the day you're deffinately going to need it, other wise you'll really have energy issues. High protein and high carbs are needed in a bulking diet bro. Don' worry about a six pack, that's why you bulk so you can eat and eat and eat!!!!

    SID

  9. #9
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    Acctualy I forgot some carb sources in that diet I notice now. I usualy eat 5-6 apples a day and like I mentioned sometimes a few slices of whole grain bread makes its way down during breakfast. I would say that my carb intake pretty often is 60-70grams higher then I calculated above.
    My carbs are decently low because I follow doggcrapps dieting ideas and cut carbs at 6. Have awsome gains now so afraid to tampter anything with the diet lol.

    but next short bulk period I will probably replace alot of fat with carbs instead. if I can afford lean meat that is :Cry:

  10. #10
    Kärnfysikern's Avatar
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    A question. does some people utilize carbs so much better then others that they dont need nearly as much to function properly??

    from monitoring my blood sugar and carb intake lately I notice that I can have low bloodsugar values and still not notice it at all. I also have VERY good insulin sensitivity.

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