Thread: Bulking Diet - Ectomorph
05-02-2005, 09:50 PM #1
Bulking Diet - Ectomorph
Meal 1 Breakfast 7:30am
Bowl of oatmeal, 3-scoop weight gainer shake/glutamine(5g) with milk, multi-vitamin.
oatmeal: Cals 125, Fat 1, Carb 26, Pro 3. Plus the weight gainer
total = 1397 cals, Fat 29, Carb 210, Pro 74
Meal 2 1st Break 10:00am
Beef Jerky, peanuts, almonds for fats, or something of that sort.
6 cubic inch piece of beef jerky:
Cals 295, Fat 18, Carb 8, Pro 24
Meal 3 Lunch - 12:00pm
Two 3oz. chicken and/or turkey sandwiches on whole wheat bread.
Cals 463, Fat 8, Carb 52, Pro 49
Meal 4 2nd Break 3:00pm
Last 3oz. chicken and/or turkey sandwich on whole wheat bread.
Cals 232, Fat 4, Carb 26, Pro 25
Meal 5 Supper 5-5:30 pm
Supper will always vary so same as last diet, some sort of meat, bread, veggies, etc. I could give an example of what something might be.
Meal 6 - PWO Nutrition
1.25 scoops of whey protein (40g), taurine (1 tps.), creatine (60g)
Meal 7 Before Bed
1.25 scoop protein (40g)/glutamine(5g) shake, 2 1000mg flax seed oil pills.
Total without dinner:
Cals 2387, Fat 60, Carb 300, Pro 252
Remember this is witout dinner. Dinner is always different but usually consists of some sort of meat, bread/rice, veggies, etc.
Working on getting my appetite up there, slowly working. Will add another meal between meal 6 and meal 7 soon if all goes right.
Any thoughts? Will help, and yes I have checked out the sticky on clean bulking.
Last edited by BlackStang; 05-02-2005 at 09:53 PM.
05-03-2005, 07:26 AM #2
Really need some help here lol
05-03-2005, 07:57 AM #3
1. The best way to bulk is 2:1 ratio of carbs to protein
2. Meal 2 juast doesn't seem like a real meal
3. Unless your just not listing them, veggies are important
4. You need carbs post workout
I'll come back, at school now, but till then, what are your stats?
05-03-2005, 09:07 AM #4
I thought we already went over this stang..........
05-03-2005, 10:29 AM #5Originally Posted by Rock88
05-03-2005, 10:30 AM #6
stats? oh well...
05-03-2005, 10:41 AM #7Originally Posted by Rock88
05-03-2005, 01:21 PM #8Originally Posted by alphaman
My stats:6'2, 272
05-03-2005, 01:23 PM #9AR Hall of Fame
- Join Date
- Dec 2002
That's some good size there bro.
You should post up some pics!!
05-03-2005, 01:28 PM #10Originally Posted by Rock88
What's your bf %? Post up some pics, you're quite large!
05-03-2005, 01:45 PM #11Originally Posted by Rock88
05-03-2005, 04:50 PM #12
Rock88 - Just turned 19 damnnn lol I just turned 19 and i'm a mear 150lb lol. As you can see i really do need help :P. The second meal isn't really a meal my appetite is small due to neglect and I'm trying to straighten that out and build it up. I plan on adding something in there soon or might just have to force it down if thats what i gotta do. Also after my workout I want to add another meal, but once again gotta get my appetite up.
Alphaman - we did lol but i just wanted to see if there were more thoughts on it because it seems that everyone has a different opinion and I want to find the best one for me.
You did say to add more whole food protein, and to change my before bed shake to a pro/fat meal. I think i might drop the weight gainer shake all together and replace it with a 60g protein shake, in morning and night.
Any changes I would need to do?
Thanks for everyones comments by the way. This forum has definatly helped me out.
05-03-2005, 05:16 PM #13Originally Posted by BlackStang
Last edited by alphaman; 05-03-2005 at 05:19 PM.
05-03-2005, 05:19 PM #14
well i cant say much i bulked hard core flawlessly from day i turned 16 to 19 and in those 3 and a half years i went from 235 to about 285 @ approx 15-17% BF.. or so... it is possible... but i was working at a gym when i was 14 and certified personal trainer at 16 so.. bleh wut eva.
05-03-2005, 05:20 PM #15Originally Posted by taiboxa
05-03-2005, 05:21 PM #16
I'll be loosing alot of cals though so I think i might have to really bump up my food intake.
05-03-2005, 05:24 PM #17Originally Posted by alphaman
05-03-2005, 06:02 PM #18
well arent you just a cutie.
05-03-2005, 06:47 PM #19
any other suggestions on my diet?
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