AS bulking Diet

[ColdSore]

First off let me give you some backgorund: 20yrs/190lbs/15-17% bf. I am currently on a Deca /sust cycle, and have slowly been increasing my calories over a 2 week period. I am now up to 3500 per day, i eventually want to hit right at the 4000 calorie level with a ratio of 45pro/45carb/10fat. Or maybe a 50/4010. If you would just look over this and see where adjustments can be made.

9:00 am- 1 scoop whey pro (as soon as i wake up)

9:30 am- 1 scoop whey
w/ 2 tblsp natty pb
1 banana
1 cup oats
1 cup milk, and about 40 oz water
total=72 pro, 107 carb, 26 fat, 915 cals

12:00 pm- 2 cans tuna
1 slice of Multi grain Bread
Total= 64 pro, 11 carb, 6 fat, 360 cals

2:30 pm- 2 cans tuna
1/2 cup rice
Total= 66 pro, 23 carb, 7 fat, 450 cals

5:00 pm- 2 cans tuna
1 cup of carrots, 1/2 cup natural apple sauce
Total= 63 pro, 28 carb, 0 fat, 415 cals

*Pre workout*
7:30 pm- 1 chicken breast (or steak)
small salad (lettuce, tomatoe, onion, carrots)
1 cup brocoli
1 cup Brown Rice
1/2 cup cottage cheese
Total= 61 pro, 47 carb, 7.5 fat, 580 cals

8:30 pm- 1 scoop whey
2 tabs dymatreme x-treme
total= 23 pro, 3 carbs, 1.5 fat, 110 cals
gym @ 9-11 (approx)

*post workout*
11:00 pm- 2 scoops protien
1 banana
total= 47 pro, 33 carbs, 4 fat, 370 cals

11:45 pm- 1 cup cottage cheese
total= 26 pro, 8 carb, 2 fat, 160 cals

12:00 am - Bed

FINAL TOTALS= 422 pro, 260 carb, 54 fat, 3360 cals

I know they look kind of low for an AS bulking diet, and im working on throwing in more carbs (maybe another cup of oats, and another cup of brown rice?). I really dont think my cals need to be above 4000 IMO.

Also i consume at 1.5 to 2 gallons of water before workout, and about 1 gal during and after. Im trying to keep sodium down and im not holding water as of right now.

Please flame or critique/ suggest all you want. I feel its a decent and clean diet, and remember that this is what i ate yesterday, not everyday, i do substitiute yams for rice, or beef for chicken, or chicken for tuna. Let me know...am open to all coments.
THANKS BROS

[Pete235]

1) why do you sleep in so late?

2) What do you eat after 2pm?

[ColdSore]

i sleep so late b/c i dont have to be at work until 10am.

The ration totals came out (approx) 50pro/35carb/15fat.

Damn i need more carbs, i didnt think they were that low!

[Pete235]

One sure fire way to add a few more calories is to wake up at 7am and fire in a shake...or better yet 8 egg whites with a few yolks. This will add a good 35g of muscle building protein and an additional 140 clean calories. You could also add 1-2 sccops of oats (20-40g of complex carbs) 80-160 calories, to your eggs for your first meal of the day. This would give you a nice 300 calorie meal to start things off. If you want to bump carbs a little (recommended) use sweet potatos, rice or cous cous. Make sure you limit complex carb consumption after 8pm. I would try to replace some of those shakes with whole sources of protein (props bro for being able to eat that much tuna). Add some flavor, buy some extra lean ground beef, extra lean ground turkey (make turkey meatballs), shrimp, scallops, white fish or even go to a butcher, buy some beef loin and have the butcher ground that up (most beef cuts that end with "loin" are leaner cuts). Good luck bro.

[BIG TEXAN]

9:00 am- 8-10 egg whites/ 2 yolks
1 to 1 1/2 cup oats w/ 1 spoonfull natty pb mixed in


12:00 pm- 2 cans tuna
1 cup of oats or rice


2:30 pm- 2 cans tuna
1 cup rice
2/3 cup green veggie

5:00 pm- 2 cans tuna
1 cup green veggie
1/2 cup natural apple sauce


*Pre workout*
7:30 pm- 2 chicken breast (or 1 steak)
small salad (lettuce, tomatoe, onion, carrots)
1 cup brocoli
1 cup Brown Rice



8:30 pm- 1 scoop whey
2 tabs dymatreme x-treme
1/2 cup oats


*post workout*
11:00 pm- 2 scoops protien
2-3 spoons of honey

11:45 pm- 2 chicken breast
1 cup rice

12:00 am - Bed


I would go with something along these lines, and if your pwo meal is more than an hour before bed, like say you go to bed about 12am and you eat at 11pm, than drink a protein shake right before you go to bed.

[ColdSore]

Thanks Big T,
That makes things look alot better, i like where you added the oats before my workout, and that big meal before bed. Sometimes i do add like 1 breast, or a turkey patti before bed, but that makes more sense to eat a bigger portion since i sleep for 9 hours. I need to get up earlyer i guess to make the eggs, i ussualy do eat eggs on my days off, its just so much easyier to make a shake. But that will shed one of those shakes for a natural protien source.

Hell i think i might just have it togather, a little adjustments but not to much.

Anyone else????

[ColdSore]

Oh and Big T,
Do you think the honey is "better" than the banana post workout, or just something you like more??? I have never thought about using the honey as dextrose.

[Pete235]

Originally posted by ColdStone
Oh and Big T,
Do you think the honey is "better" than the banana post workout, or just something you like more??? I have never thought about using the honey as dextrose.

CS....just buy some dextrose. You can pick up 5lbs for about $2-$3 at any home brewing store. Add a few scoops to a sccop of whey, mix with water and down it immediately after training at the gym.

[BIG TEXAN]

WHOA!!! If you have dextrose, use it instead of honey. I thought you were using the banana instead of dextrose. Also that meal before bed is to help restore glycogen you used up during your workout, not to really last you for the 9 hour sleep. You want to stick to real foods as much as possible and rely on shakes only pre/post workouts and when time doesn't allow for real food. But yeah, your diet does look good so far, good luck.

[ColdSore]

I see ya big T, no i dont have dextrose, and i was using the banana as my postworkout supplement. By the way where do i find? and what brand of dextrose? I looked on the allsportsnutrition pages, but i couldnt find any plain ass dextrose.

[ColdSore]

oh i just saw petes response....
Pete what is a home brewing store....is dextrose not sold at supplement places like allsportsnutrition? Or can you give me a website that i might be able to purchase it at.
Thanks BRo

[BIG TEXAN]

Let me look up an old pm I got that had some web sites. I've already talked to Jason about getting some for Allsportsnutrition and they're looking into it for now.

[ColdSore]

yeah, i checked at a grocery store last night that has a health food section, but no dice. Is there a certain isle or area it might be, or maybe a generic store where you buy it ex: vitamin shoppe, or gnc, or Albertsons.....

BTW Big T i used your honey for dextrose last night, its new home is now in my gym bag....i just hope it doesnt spill!

[ColdSore]

a website would be even better BT...thanks for taking the time to look

[Vibrantred94gt]

Do a search for dextrose and you are sure to find a link on where to buy on the internet..
YOu should have a home beer making shop somewhere around where you live. They are guaranteed to have.

[BIG TEXAN]

bulkfoods.com has it pretty cheap to I believe.