09-21-2005, 11:32 PM #1
too much too soon for bulking diet??
I am 5-10, 165 12-13%bf and I'm bulking up I was just wondering if I am throwing in too much too soon. Let me know if I have too much, I've been on it for about a week so far...... here it is
Meal one: 7 egg whites, 1 cup oatmeal, 2 cups milk
P=50 Carb=86 Cal=582 Fat-5
Meal 2: 4 oz Chicken breast, 2 oz cheddar cheese,green veggies
P=54 Carb=5 Cal=448 fat-22
Meal3: (prework out) 2 scoops whey, 1/2 cup brown rice, 1 banana
P=55 Carb=70 Cal=521 fat-3
Meal 4: (post) 2 scoops whey, 64g dextrose,
P=50 Carb=72 Cal=491 fat-2
Meal 5: (1 hour after post) 4 oz beef, 1/2 cup kidney beans, 225g baked potato, 1/2 cup vegetables(varies)
P=52 Carb=93 Cal=780 fat-18
Meal 6: 4 oz chicken breast, 1 cup brown rice, veggies
P=49 Carbs=77, Cal=574 fat-6
Meal 7: 4 oz chicken breast, 2 whole eggs, 1 spoon mayo
P=49 Carbs=0 Cal=454 fat-24
Meal 8: Before bed 2 scoops casein whey, 2 spoons peanut butter
P=47, Carbs= 13, Cal=442 fat-22
Total= P=418 Carb=417 Cal=4300 fat=102
Any help would be sweet thank you!!!!!!!!!
09-21-2005, 11:47 PM #2
Not bad, give it 4-6 weeks and see how your body responds. That is the only way to really tell. If you don't like results, raise or lower calories and play with total protein,carb,fat consumption.
09-22-2005, 04:55 AM #3
looks ok - if you wanted to be a bit stricter you could take out the milk in meal 1
its not a great source of protein and contains lots of sugar - add a scoop of whey to your oats instead or some more egg whites
p.s are you on gear - it is unlikely you need 400g+ protein if you are only 165 lbs
if i were you i would decrease the pro by 100g and increase the carbs by 100g
jay cutler only uses 400g pro a day when bulking and he is 300lbs + and on a crap load of gear
09-22-2005, 04:02 PM #4
add a spoon of flax or fish oil.
The kcal would make me fat and Im around 200ibs but if you have a high metabolism I guess its ok.
Meal 5 is the one that jumps out to me. Baked potatoes have a pretty high GI and combining that with a steak might not be the best idea. I would personaly drop the beef to meal 6 and use the chicken in meal 5. Not that it will make any major difference when bulking realy. If you tend to fatten upp just drop 500kcal from your diet 50% of those as carbs and the other 50% as fat.
09-22-2005, 04:08 PM #5Originally Posted by G-Force
and milk is after all low gi and the protein in milk is I think the second best(beaten by whole eggs). It has a big impact on insulin release though so its better used pwo or ppwo. But I dont think it should be excluded from a diet because of its benifits.
ohh btw 24 I dont se any fruits in your diet(except that one banana)?? Be sure to add a few fruits each day. Ditch some brown rise or potatos to make up for the extra carbs from the fruits.
09-22-2005, 05:12 PM #6Originally Posted by johan
Actually one point Johan, the insulin release from milk is about on par with anything containing pro/carb. Anything containing carbs and amino's will most likely stimulate more then just carbs. The GI on skim is very very low and if if it does produce a bit more insulin the rise in blood sugar is slow and stable. So it can most certainly be utilized outside the PWO, PPWO timeframe.
09-22-2005, 05:34 PM #7
Just wanted to thank everyone who helped me out, I appreciate it a lot. I will revise this a little bit here and there thanks bros
09-22-2005, 07:21 PM #8
I think I want to lower my protein intake which will drop the calories a bit, but after I made some modifications I could only get it to 360. I think 320 would be good unless someone says diffrent. Is there anyway to drop some protein which will lower the calories, but not lowering them below 3200-3300?
09-22-2005, 08:39 PM #9
You really might want to check your numbers again... I'm pretty sure 7 egg whites is not 50g of protein, more like 21-25 and a 4 oz chicken breast is probably around the same. I'd definately make the serving size for the chicken and beef at least 8 oz.
Originally Posted by 24labor
09-22-2005, 11:23 PM #10
09-23-2005, 10:14 AM #11Originally Posted by johan
1. milk is low GI? if it is low GI how does it have a big impact on insulin release?
2. i am not sure i understand how skim milk can be low GI if the carbs it contains are nearly 100% sugar?
i am not saying you are wrong (cos i still have a lot to learn) with you i just wanted to find out a bit more
also one thing i do have to disagree with is milk being the 2nd best source of protein - as well as eggs, there is lean meat (chicken, beef, fish), cottage cheese and whey that i would put ahead of milk
09-23-2005, 10:25 AM #12
Skim milk is very low GI, Lactose is broken down into glucose and galactose by digestive enzymes which fight each other in the intestines for enrty. This is why it is a slow process to digest milk. Making it a very low GI carb source. It has been said that milk has a high Insulin repsonse. It does have a bit higher response than say a plain old carbohydrate, because of the amino's in milk (protein). But that is really not a big deal nor makes a difference because since milk is a low GI carb ans broken down very slowly it causes a slow rise in blood sugar. Much slow than Oats for example. Alot of people seem to havre the whole sugar thing messed up in their thinking. Carbs are sugar. Thats what they are, we value carbs by the rate at which they are digested. Hence the GI Index (Which isn't perfect but its the best we have). So when it says 13g of Sugar per 8pz of milk, it also reads 13g of carbs. Why? Because the end product of each and every carb you will ever eat is glucose. Which is a sugar. Your body cannot survive without it and it will find a way to make it if nessisary (Gluconeogenesis, Ketosis). Cottage Cheese and Whey are both dervied from milk. SO yes Johan is correct Milk is a grea protein source and had a complete spectrum of Amino's.
09-23-2005, 10:27 AM #13Originally Posted by johan
09-23-2005, 10:29 AM #14Originally Posted by G-Force
2. If you check any amino acid scoring you will se milk above meat and fish. Amino acid content in cottage chese and milk should be almost identical.
Eggs is the number 1 natural protein source and milk should be number 2.
09-23-2005, 10:33 AM #15
Considering Cottage Cheese is made from Milk, I'd say they are pretty similar!
09-23-2005, 10:36 AM #16Originally Posted by Giantz11
well there must be some way to separate the lactose from milk into pure powder form Must be simpe(or not so simple) chemistry.
09-23-2005, 10:37 AM #17Originally Posted by johan
I'll just drink some milk and be one my way
09-23-2005, 10:47 AM #18
ok thanks for clearing that up
to conclude, today i have learned
milk as a higher amino rating than meat and whey
milk is low Gi because of the Lactose
milk has a lower GI than Oats (wow i wasnt expecting that)
Amino's cause a rise in insulin (nor was i expecting that) - does that apply to plain ol' amino acid tabs?
09-23-2005, 10:51 AM #19Originally Posted by G-Force
acctualy oats has a pretty high gi. It has a gi of around 70, sackaros(table sugar) is like 86 and white bread 100.
Milk has like 40-50 in gi, soybeans around 25.
So oats is borderline high gi.
Il let giantz answere the amino acid question
09-23-2005, 10:52 AM #20
09-23-2005, 10:53 AM #21Originally Posted by johan
Well, milk is made up of 20% Whey and 80% Casein. So you get both!
09-23-2005, 10:54 AM #22Originally Posted by Giantz11
Im not a chemist Im a physicist
09-23-2005, 10:55 AM #23
apart from one thing - Oats have a High GI?????
am i missing something - i thought they were one of the lowest on the index
slow digesting carbs - perfect for bodybuiders right?
09-23-2005, 10:56 AM #24Originally Posted by Giantz11
so milk before bed time then? (80% Casein)
09-23-2005, 10:58 AM #25Originally Posted by Giantz11
09-23-2005, 11:00 AM #26
milk is for babies according to arnold
have u noticed that Swole is Anti - milk?
why is this S.C ? are you there?
09-23-2005, 11:01 AM #27Originally Posted by G-Force
But as a low gi carb source beans, lentils, brown rice is FAR superior to oats.
Honestly I dont know why oats have become the standard food among bodybuilders. Its a good food no doubt but its not the best nor perfect.
09-23-2005, 11:06 AM #28Originally Posted by johan
09-23-2005, 11:07 AM #29Originally Posted by G-Force
09-23-2005, 11:12 AM #30
so oats arent particularly favourable on the GI scale, but the amount of fibre they contain slows down their absorbtion as well as mixing with protein (whites/whey)
09-23-2005, 11:23 AM #31
Protein will lower the GI of any meal. So say you ate Egg Whites and Oats the total GI score for the meal would be somewhere around 45-50 even though the Oats are close to 70 on the GI scale. So its all good.
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