PLEASE help me make up a diet for BULKING

ok, im 18, i weigh 80 kilos, and im 6 foot
ive always found it hard to put weight on, dont have a ounce of fat on me

My BMR = 66 + (1096) + (915) - (122) = 1955 calories
1955 X 1.9 =
3714.5

My total daily calorie requirement is 3714 calories.


So based on the Harris Benedict formula, i need 3714 calories a day to maintain my current weight. So in order for me to gain 1 pound a week, i need to increase the calories to right around 4200 a day.

plz guys can u help me right up a diet on bulking up, i dont no wer to start!

Are you kidding me? How many times do I have to paste this thread for you? And you don't know where to start???? http://forums.anabolicreview.com/sho...d.php?t=113010

No one is going to create a diet for you...

all i gotta say is--BLOWN SC your avatar jus aint right
just scared my dam dog outa the room

LMFAO @ that avatar!!!!!!!

~SC~

hahaha you sick bastard.

xfade7

I'm amazed he had the courage to put his pic up there!

:lol:

~SC~

Quote:

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Originally Posted by danz

plz guys can u help me right up a diet on bulking up, i dont no wer to start!

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How about you write yourself out a diet and we critique it?

If you don't know the macronutrient breakdown of foods you eat, go to www.fitday.com they have a huge database of all types of food.

I should get commission for how many people I refer to fitday...

Quote:

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Originally Posted by AandF6969

I should get commission for how many people I refer to fitday...

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Write the letter to them, and you can use me as a reference because I agree.

:D

~SC~

Quote:

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Originally Posted by SwoleCat

Write the letter to them, and you can use me as a reference because I agree.

:D

~SC~

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lol, its a good tool though dont ya think? better than "guessing" at macronutrient breakdowns of foods

Quote:

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Originally Posted by danz

plz guys can u help me right up a diet on bulking up, i dont no wer to start!

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Blown_sc has given you the link 2x.

whats wrong?

ok well , i dont no how much i gotta eat to get the right caleries




Meal 1: 4.30am

3 eggs, bowl of porridge, protein shake

Meal 2: 7.00am

bowl of pasta


Meal 3: 10.00am

Chicken Breast, 2 cans of tuna


Meal 4: 12.00pm

2 Cans of Tuna


Workout 5.00pm


Meal 5: 7.00pm

steak of some sort, steamed veges, protein shake


Meal 6: Before Bed 9.00pm

Protein shake

will that get me any wer near 4200 caleries

Quote:

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Originally Posted by danz

will that get me any wer near 4200 caleries

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Possibly... total it up www.fitday.com

You've got way too much protein in that diet, not nearly enough fats and carbs.
Need protein at meal 2.

You need a postworkout shake consisting of dextrose and protein in a 2:1 ratio... the half hour after your workout is your most anabolic time of day, you don't want to miss it.

Quote:

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Originally Posted by SwoleCat

I'm amazed he had the courage to put his pic up there!

:lol:

~SC~

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BWAHAHAHAHAHAHAHAHAHA :lol:

Quote:

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Originally Posted by SwoleCat

I'm amazed he had the courage to put his pic up there!

:lol:

~SC~

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Well, I had to take it down.... seems ppl were jealous of my studly good looks.......... :unsure: :lol:

wer can i get my hands on some dextrose? how much is it worth? do i take it straight after a workout

Quote:

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Originally Posted by danz

wer can i get my hands on some dextrose? how much is it worth? do i take it straight after a workout

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www.kentnutrition.com
It's not that expensive. You take it with whey, directly after you workout...
Between 80-90g of Dex, and 40-45g of whey.. roughly...

READ/RESEARCH/REVIEW.

Success comes from being educated.

~SC~

just eat A **** LOAD OF FOOD !! eat 6000 calories of tuna a day! holy **** that is crazy !!!!!

-3 double quarter pounders with chease a day
-2 weight gainer shakes a day
- rice and chiken like a mother faker

j/k idk about the quarterpounders but mabie try a weight gainer for breakfast and after workouts oh also work out heavy weights low reps struggle with the last two reps always....!!!!!.....

Easy Formula

Eat like a Horse=Get Big Like A Horse :lift:

awsome, well wer do i get whey form and dextrose, im from sydney, nsw, so yer wer can i order that stuff???

at www.AllSportsNutrition.com

Now the dextrose im not sure but you can get anything at the sit i put up

dextrose and maltodextrin are available at www.kentnutrition.com or www.1fast400.com

is dextrose the saem as protein powder, does it really work?

Quote:

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Originally Posted by danz

is dextrose the saem as protein powder, does it really work?

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Doing a simple search would answer this question. No, it is not the same as protein powder. It is corn sugar. It's used PWO with protein to spike your insulin, replenish glycogen in your muscles etc..... yes, it serves it's purpose.