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  1. #1
    Beast_03's Avatar
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    Critique My Bulking Diet

    Hey guys im just looking to see what u guys think about my diet, i know i need to add some more stuff in but i wanna see if im eating the right things and what can be done to make my diet better.

    My stats are: 17 163lbs at 6ft with about 10-12%bf, ive been working out for about 1.5 years but only eating right for the past 2.5 months and during this time have gained about 20 pounds which made me realise how important a proper diet is. So here's mine so far:

    Meal 1:
    3/4 cup Oats, 6 Egg Whites

    Pro:28g Carb:46g Fat:2g

    Meal 2:
    2 scoop Whey Protein

    Pro:54g Carb:16g Fat:5g

    Meal 3:
    1 Banana

    Pro:1g Carb:28g Fat:0g

    Meal 4:
    Protein Bar

    Pro:24g Carb:46g Fat:8g

    Meal 5:
    1 Can Tuna (7oz) with 1 tbl spoon Mayo and 1 Apple

    Pro:58g Carb:22g Fat:28g

    Meal 6:
    1 Can Tuna (7oz) with 1 tbl spoon Mayo and 1 Banana

    Pro:59g Carb:28g Fat:28g

    WORK OUT

    Meal 7:
    Chicken breast, 1 cup White Rice

    Pro:54g Carb:44g Fat:13g

    Meal 8:
    170g Cottage Cheese

    Pro:21g Carb:5g Fat:10g

    Plus about 3 cups milk 1% with meal 6/7 (which overdoes pro/carb intake)

    Pro:24g Carbs:35g Fat:8g


    TOTALS: PRO:324g CARB:269g FAT:101g CALS: 3288
    (40%) (31%) (28%)

    My Maintenence calorie intake is about 2900 cals FYI.

    The reason why meals 2,3,and 4 aren't that good is because i'm at school and its hard to take certain foods in with me, they have to be like ready made meals or something simple thats quick to eat.

    Any suggestions for what i could add to any of my meals or change about my meals to help me bulk up would be appreciated.

    Thx.
    Last edited by Beast_03; 03-14-2005 at 07:36 AM.

  2. #2
    colossus1's Avatar
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    Quote Originally Posted by Beast_03
    Meal 1:
    1 cup Oats, 6 Egg Whites, big glass of milk and a chicken breast

    Pro:28g Carb:46g Fat:2g

    Meal 2:
    2 scoop Whey Protein
    Pro:54g Carb:16g Fat:5g
    3 ground beef patties

    Meal 3:
    3 cans of tuna, protein shake(with milk)

    Pro:1g Carb:28g Fat:0g

    Meal 4:
    3 chicken breasts, brown rice

    Pro:24g Carb:46g Fat:8g

    Meal 5:
    3 Can Tuna (7oz) with 1 tbl spoon Mayo and 1 Apple

    Pro:58g Carb:22g Fat:28g

    Meal 6:
    3 Can Tuna (7oz) with 1 tbl spoon Mayo and 1 Banana

    Pro:59g Carb:28g Fat:28g

    WORK OUT

    Meal 7:
    3Chicken breast, 2 cup brown Rice

    Pro:54g Carb:44g Fat:13g

    Meal 8:
    3 beef patties, brown rice



    there i fixed it for you......................i would do more personally.

  3. #3
    Beast_03's Avatar
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    Quote Originally Posted by colossus1
    there i fixed it for you......................i would do more personally.
    isnt that a bit of overkill? im sure you know a lot more than me but im guessing that would be around the 4000cals range? so dont u think that would be a bit too much considering my maintenence is at about 2900cals?

  4. #4
    colossus1's Avatar
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    Quote Originally Posted by Beast_03
    isnt that a bit of overkill? im sure you know a lot more than me but im guessing that would be around the 4000cals range? so dont u think that would be a bit too much considering my maintenence is at about 2900cals?


    Overkill? hardly. You need the calories and prabably not even that comes close to 4000cals. People need to understand....4000 cals (when your doing a clean bulk) is a truck load of food. Just make sure you do a little cardio........remember im giving you an idea.......not a "plan you must follow"
    Last edited by colossus1; 03-14-2005 at 07:54 AM.

  5. #5
    Beast_03's Avatar
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    Quote Originally Posted by colossus1
    Overkill? hardly. You need the calories and prabably not even that comes close to 4000cals. People need to understand....4000 cals (when your doing a clean bulk) is a truck load of food. Just make sure you do a little cardio........
    k thx man, ill try to eat a lot more rice, dunno if ill get brown, ill try it tho and see how it is..is it that much more healthy than white rice because i dont think the amounts of pro,carb or fat are that much different... must be the fiber? ill add more chicken into my diet too. I dont think im gonna up my tuna intake cuz i already consume like over 14oz of the stuff which is 2 big cans. Im def gonna try the ground beef pattys tho, they sound good.

  6. #6
    SwoleCat is offline AR Hall of Fame
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    There is a "how to bulk" sticky aka "important post" atop the page w/a general guide on how to set up a good approach w/all of the pertinent information.

    It's helped many w/a solidified plan of attack.

    ~SC~

  7. #7
    colossus1's Avatar
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    Brown rice is a coplex carb(barely) and white rice is a simple carb.........and yes read the bulking sticky. I do not use numbers and calculate my meals. I have been doing this long enough to know what my body needs and adjust it accordingly. You however may be far different from me..........so read up and see what works for you.
    Last edited by colossus1; 03-14-2005 at 08:12 AM.

  8. #8
    Beast_03's Avatar
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    k thx for the info, ill change to brown rice then, and yes ive already read the bulking sticky as well as the put on lean mass sticky more than once, but ill keep doing research to see what else i can find out.

  9. #9
    niXon)('s Avatar
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    Quote Originally Posted by SwoleCat
    There is a "how to bulk" sticky aka "important post" atop the page w/a general guide on how to set up a good approach w/all of the pertinent information.

    It's helped many w/a solidified plan of attack.

    ~SC~
    LOL, but yea, that sticky kicks ass, helped me alot

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