Need some assurance with the bulk

[Vibrantred94gt]

I am on a fina/test/winny cycle and am trying to add muscle.

I am in week 4 of test, and this is my second week of fina.

I have been eating around 3400-3800 cals a day and I slowly worked my way up to this amount of cals. It has only been the last 2 weeks I have been eating till I am stuffed. Out of curiosity I added 2 days worth of eating up (what I normaly eat) as I ate it and came up with 356 protein, 410 carbs, 78 fat, for a total of 3776 cals for one day and about the same for the other day.

I don't have a set meal plan every day. I just try to eat a lot. I eat lots of chicken breast and good organic bread. Wheat pasta, brown rice, sweet potatoes, green beans, egg whites, protein shake 2-3 a day, bananas, lowfat yogurt, skim milk, oatmeal, pb, ect,ect,ect. To get this many cals in a day, I am literally stuffed by the end of the day. Like I am uncomfortable.

It is a huge chore to eat. I can tell the food is makeing my muscles big, my chest and shoulders has exploded in size and overall width(and this is only week 2 of fina!!!), but it is also making my waist big. My pants are starting to get tighter.

about 3 weeks ago I was 182 pounds and tonight I weighed myself, after a full day of eating and I way 200.

I guess what I want to know is, when you guys eat a lot to bulk, do you litterly stuff yourself? I mean, I never thought I'd say this, but I am sick of eating.....and I have quite a ways to go before I can cut cals.

I can post exactly what I ate and when I ate it for a couple days if that would help. Just want to make sure I am not overdoing it. Everytime I don't want to eat I think about that pound of muscle I might not get and how I might be wasting the A.S. if I don't eat this meal, but at the same time, I am STUFFED!!

[BIG TEXAN]

Yes, post your exact diet for a typical day and we can go from there. A key rule is to eat every 2-3 hours and eat until you are not hungry anymore, not until you're full. But you may have to until you adjust to eating so much. Don't forget, you will retain some water and that will make you feel uncomfortable especially with tight clothing sometimes. Post your diet and lets have a go at it.

[Vibrantred94gt]

o.k here it is . Some items are listed twice throught the list because I use excel spreadsheet on a pda. So I just enter all my macros on one sheet and then copy and paste them throughout the day to another excel sheet that automaticly adds everything up.


Food Pro Carbs Fat Cals
__________________________________________________ ___________
MEAL 1 Pre workout

Egg Whites / 1 Egg 24 0 20 280
Oatmeal / 1/2cup 5 27 3 150
Costco Yogurt / 1cup 9 45 2 240
Natures Cin. Raisin Eng.Muff. / 1muff 6 40 2 200
Philly Cream Cheese 1tblsp 1 0.5 4.5 50
ProRated Protien Powder / 1 22 3 2 110
__________________________________________________ ___________

MEAL 2- Post workout
_______
ProRated Protien Powder / 1 22 3 2 110
ProRated Protien Powder / 1 22 3 2 110
Banana 0 27.6 0.6 109
__________________________________________________ ___________

Meal 3 ( 1 hour later)
_________________
Flax Bread / 1 Slice 3 20 1 100
Flax Bread / 1 Slice 3 20 1 100
Tuna / 1 Can 32.5 0 1.5 150
__________________________________________________ __________

Meal 4
_______
Flax Seed Oil / 1tbsp 0 0 14 130
9 Grain Bread / 1 Slice 3 20 1 100
9 Grain Bread / 1 Slice 3 20 1 100
Chicken Breast / 32 0 1.5 140
__________________________________________________ ______

Meal 5
_______

Banana 0 27.6 0.6 109
Chicken Breast / 32 0 1.5 140
Nature's Wheat Pasta 7.4 37.1 0.7 174
__________________________________________________ _____

Meal 6
___________
9 Grain Bread / 1 Slice 3 20 1 100
9 Grain Bread / 1 Slice 3 20 1 100
Chicken Breast / 32 0 1.5 140
__________________________________________________ ________

Meal 7
_______

Costco Yogurt / 1cup 9 45 2 240
ProRated Protien Powder / 1 22 3 2 110
ProRated Protien Powder / 1 22 3 2 110
Nature Bread / 1slice 3 11 1 60
natural PB 2 tblsp.
__________________________________________________ __________
Meal 8 ( right before bed)
CottageCheese (FM)/1/2cup 12 5 2 90
CottageCheese (FM)/1/2cup 12 5 2 90
CottageCheese (FM)/1/2cup 12 5 2 90



Sometimes in meal 7 I will have a chicken breast sandwhich w/ banana instead of what is listed.

[Vibrantred94gt]

Where did ya go Big T.?

i was looking at my post and I noticed that for bfast it says I eat 1 egg, but that is wrong, the macros are right. I eat 8 egg whites.

Anyways

[Vibrantred94gt]

anyone?

[BIG TEXAN]

Food Pro Carbs Fat Cals
__________________________________________________ ___________
MEAL 1 Pre workout

Egg Whites / 1 Egg 24 0 20 280
Oatmeal / 1/2cup 5 27 3 150
Costco Yogurt / 1cup 9 45 2 240
Natures Cin. Raisin Eng.Muff. / 1muff 6 40 2 200
Philly Cream Cheese 1tblsp 1 0.5 4.5 50
ProRated Protien Powder / 1 22 3 2 110



8 egg whites/ 3 yolks
1 cup oats
1 cup OJ
2 whole wheat toast w/ natty pb


__________________________________________________ __________

MEAL 2- Post workout
_______
ProRated Protien Powder / 1 22 3 2 110
ProRated Protien Powder / 1 22 3 2 110
Banana 0 27.6 0.6 109



Ditch the banana and use dextrose, can't get it use gatorade or honey.

__________________________________________________ ___________

Meal 3 ( 1 hour later)
_________________
Flax Bread / 1 Slice 3 20 1 100
Flax Bread / 1 Slice 3 20 1 100
Tuna / 1 Can 32.5 0 1.5 150
_
This looks no good,
First pwo meal you want a good protein rich source and some good carbs ex.
2 chicken breats, 1 cup white or brown rice

__________________________________________________ _________

Meal 4
_______
Flax Seed Oil / 1tbsp 0 0 14 130
9 Grain Bread / 1 Slice 3 20 1 100
9 Grain Bread / 1 Slice 3 20 1 100
Chicken Breast / 32 0 1.5 140

This is pwo meal #2 Again you want a rich protein source and carbs ex.
Another 2 chicken breasts or 2 cans tuna, 1 cup rice, 3/4 cu green leafy veggie
__________________________________________________ ______

Meal 5
_______

Banana 0 27.6 0.6 109
Chicken Breast / 32 0 1.5 140
Nature's Wheat Pasta 7.4 37.1 0.7 174
_
Ditch the banana, maybe oats or brown rice would be a better choice.
Or how about this
turkey, chicken, or tuna
tossed with salad greens and oil/vinegar
pb sandwhich

__________________________________________________ ____

Meal 6
___________
9 Grain Bread / 1 Slice 3 20 1 100
9 Grain Bread / 1 Slice 3 20 1 100
Chicken Breast / 32 0 1.5 140

Ditch the bread have apple with chicken

__________________________________________________ ________

Meal 7
_______

Costco Yogurt / 1cup 9 45 2 240
ProRated Protien Powder / 1 22 3 2 110
ProRated Protien Powder / 1 22 3 2 110
Nature Bread / 1slice 3 11 1 60
natural PB 2 tblsp.

Looks pretty good
__________________________________________________ __________
Meal 8 ( right before bed)
CottageCheese (FM)/1/2cup 12 5 2 90
CottageCheese (FM)/1/2cup 12 5 2 90
CottageCheese (FM)/1/2cup 12 5 2 90


I like an egg white omellete but if you can stomach cottage cheese go right ahead.

These are just ideas or something general to go buy, if you need any other help or questions just holler.

[BIG TEXAN]

Almost forgot, add some red meat in there later in the day. When bulking red meat is a good meat to add in there 3-4 days a week.

[Vibrantred94gt]

Originally posted by BIG TEXAN
Ditch the banana and use dextrose, can't get it use gatorade or honey.

__________________________________________________ ___________

Forgot to add that, I don't actually count that as a daily total so it was not on my excel sheet. I take, I think, 80grams of dextrose with my shake postworkout. The bananna is just and added extra.

[BIG TEXAN]

I'd still ditch it or wait 10-20 minutes and than eat it. If you eat it the same time as you drink your shake it will slow the absorption down on the extrose and protein.

[Vibrantred94gt]

Originally posted by BIG TEXAN
Almost forgot, add some red meat in there later in the day. When bulking red meat is a good meat to add in there 3-4 days a week.

Red meat you mean like steak or extra lean hamburger?

Thanks for the help, THe most important thing I got from this is to change up the 2 post work out meals.

What happens when I workout at night and go to bed an hour later? Protein shake and then 1 big meal before bed?

[Vibrantred94gt]

Originally posted by BIG TEXAN
I'd still ditch it or wait 10-20 minutes and than eat it. If you eat it the same time as you drink your shake it will slow the absorption down on the extrose and <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a>.

Gotcha

[Vibrantred94gt]

Hey also, when you say 1 cup of rice, do you mean cooked or uncooked?

I just bought a book last night about bulking and read a few pages. I came to the conclusion that I was not eating right for my pwo meal.

I hate it when I learn that I have been cheating myself for the last month!

[Vibrantred94gt]

1 more thing, I noticed you listed only 8 egg whites for the morning protein source, that is enought protein, or should I have a shake to go with that?

How long before my workout should I be eating this meal? I wake up at 10 am, and lay around for a while, then eat around 11:30 and hit the gym at 1:00. Is this good?

[BIG TEXAN]

DAMN!!! Somebodies full of questions today!!! Just playing. I'm gonna have to scroll up to your first question

1) Yes, lean red meat (steaks, lean ground chuck, etc.)
2) Yes protein shake, than an hour or so later eat EX. chicken, 1 cup rice before bed. Not to worry about fat gain here cause your body WILL use up those carbs to replenish used up glycogen's (spelling)
3)cooked (1 cup uncooked rice makes 3 cups cooked and thats alot of rice!)
4)That "should" be plenty. You know your body better than me. IF you want that extra protein, than go ahead and down the shake. I eat 12 eggs (12 whites/ 4-5 yolks) every morning. My breakfast looks like this while bulking

12 egg whites/ 4 yolks
1 to 1 1/2 cup oats
2 whole wheat toast w/ natty pb
1 cup oj
Although I may drop the taost and just toss my pb in with my oats.
5) Eating like that before a workout is fine. I eat a meal about an hour or so before I go workout and than drink a protein shake (25g or 1 scoop) right before I go to the gym.

Got any other questions go ahead and ask and I'll help out if I can.

[Vibrantred94gt]

Originally posted by BIG TEXAN
DAMN!!! Somebodies full of questions today!!! Just playing. I'm gonna have to scroll up to your first question

Got any other questions go ahead and ask and I'll help out if I can.

LOL!! Your a gluten for punishment...aren't you!

I think for now I am good. Actually, I do have 1 more. The orange juice in the morning. I take it that is for some simple carbs? COuld I sub for an apple or bannana?

[BIG TEXAN]

Originally posted by Vibrantred94gt
LOL!! Your a gluten for punishment...aren't you!

I think for now I am good. Actually, I do have 1 more. The orange juice in the morning. I take it that is for some simple carbs? COuld I sub for a bannana?

A banana...... sho thang boss!

[ColdSore]

I think Big T is a banana "Hater"

[BIG TEXAN]

Oh hell no, I love banana's. It's just they cause a major slin spike, and they are 30 grams of cars per and not very filling. I'd rather have a bowl of oats which if you use half a cup they are 27g of carbs and much more filling. But for a fruit choice they are right up there with red seedless grapes....YUM!!!

[Vibrantred94gt]

Alright big T.

I am eating way to many cals , 3700-4000 a day and am getting way to fat way to quick. I was eating around 32-3400 a day before my cycle started and was making good gains. I am STUFFED all day eating 4000 cals.

So, I thought to myself, why up the cals, just becuse I am on a cycle when I was making great gains w/no juice eating less calories. Live and learn I guess.

I am dropping cals back down to 32-3400 a day untill I stop making gains. Thing is, now its hard to tell how much I have gained in muscle and fat.

What I need to know is when to eat what. Not exact foods, but generally.

275 g protein (1100 cals) 275 carbs (1100 cals) 111 g fat (1000 cals), will be my intake for the day. I think this 33/33/33 or close.

Like when is it okay to mix simple and complex carbs? I figure about half of my carbs will be from simple sources. I know to go heavy protein after my workout. What other tips on when to eat what can you give me?

Thanks for all the help to by the way.

[ColdSore]

if you were already keeping your cals that high then keep them there for a bit longer. I would wait a few weeks and see if the gains are still coming, and if or when they stop the kick it up to 4,000 or even 4,500 a day. Thats still a pretty good amount for our size (im at 190 too), Im taking in about 3500 a day.

Check out my diet post under "AS bulking diet".

[BIG TEXAN]

You want most of your cars from complex sources like oats rice, potatoes, beans. Simple cars only pwo shake more or less. As for the other question.... I don't understand

[Vibrantred94gt]

Well, should I eat a lot of carbs at bfast and a little less protein. Then a lot of protein postworkout?

I know there is optimal times to eat certain food groups, just wondering when those times are to eat what food groups.