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  1. #1
    shatooi is offline New Member
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    Bulking Diet.....am i taking in enough??

    I was hoping some of the more experienced guys can help me out here. Let me first tell you about my goals. I currently weigh 163 lbs. and i'm 5'9". My goal is to get bigger (i'd say about 12-15 lbs. bigger). I weighed in at 160 just two weeks ago, so i put on 3 lbs. in the past two weeks. I do have a little gut on me which i'd like to lose as well. First, can both these goals be accomplished at the same time, or do i have to sacrifice one for the other first, and then accomplish the second goal? This is what i'm taking in on a daily basis:

    8:30 a.m. - two packs of oatmeal, whey protein shake
    11:30 a.m.- a fist size portion of turkey on two slices of whole wheat bread, 1/2 cup of cottage cheese with one or two more slices of whole wheat bread
    2:30 pm. - whey protein shake, 3-4slices of whole wheat bread, 1/2 cup of cottage cheese, and an apple
    5:30 pm. - 3-4 slices of whole wheat bread, 8 oz. of grapes or an apple. Sometimes i'll substitute white rice for the bread.
    6:30-7:30p.m.-workout
    8:30 p.m.- either two 4oz. pieces of grilled chicken or 2 4-6oz. burgers (93%lean) on the foreman both with 4 slices of whole wheat bread, 8oz. of grapes, whey protein shake.
    10:30 p.m. - 1/2 cup of cottage cheese, 2 slices of whole wheat bread.

    Total calories came to roughly 2500. protein was about 200grams, and carbs were a little over 300 grams daily. Is this enough? should i be cutting down on carbs and increasing protein? increase total calories? Any help will be greatly appreciated. thanks

  2. #2
    shatooi is offline New Member
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    bump

  3. #3
    daman1's Avatar
    daman1 is offline Diet Specialist
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    READ IN CAPS IN YOUR DIET. YOU NEED TO ADD ANOTHER 300 CALS. OR SO.
    Quote Originally Posted by shatooi
    I was hoping some of the more experienced guys can help me out here. Let me first tell you about my goals. I currently weigh 163 lbs. and i'm 5'9". My goal is to get bigger (i'd say about 12-15 lbs. bigger).

    8:30 a.m. - two packs of oatmeal, whey protein shake

    USE ONLY REAL OATMEAL, 1 CUP. TRY SOMETHING LIKE 12 EGG WHITES WITH 3-4 YOLKS.

    11:30 a.m.- a fist size portion of turkey on two slices of whole wheat bread, 1/2 cup of cottage cheese with one or two more slices of whole wheat bread

    SCRAP ALL THE WHEAT BREAD AND CARBS HERE FOR P.W.; ALSO 25G'S MORE PROTEIN AND A LITTLE MORE FATS.

    2:30 pm. - whey protein shake, 3-4slices of whole wheat bread, 1/2 cup of cottage cheese, and an apple

    USE PROTEIN SHAKE, COTTAGE CHEESE, AND SCRAP OF SLICES WHOLE WHEAT BREAD.

    5:30 pm. - 3-4 slices of whole wheat bread, 8 oz. of grapes or an apple. Sometimes i'll substitute white rice for the bread.

    SCRAP GRAPES AND APPLES AND THROW IN SOME FAST-DIGESTING FOODS SUCH AS A PROTEIN SHAKE WITH THE BREAD. I WOULD ALSO ADVISE USING SOME SORT OF LONG GRAIN RICE.

    6:30-7:30p.m.-workout

    MAKE SURE TO GET SOME SIMPLE CARBS AND PROTEIN IMMEDIATELY AFTER TRAINING.

    8:30 p.m.- either two 4oz. pieces of grilled chicken or 2 4-6oz. burgers (93%lean) on the foreman both with 4 slices of whole wheat bread, 8oz. of grapes, whey protein shake.

    TOO MUCH PROTEIN HERE. SCRAP PROTEIN SHAKE AS YOU'VE JUST TAKEN ONE P.W. ALSO, GET RID OF THE SLICES OF THE WHOLE WHEAT BREAD. YOU ALSO NEED TO ADD SOME MORE FATS IN THIS MEAL AS WELL SUCH AS AVACADOS, FLAX SEED OIL OR OLIVES.

    10:30 p.m. - 1/2 cup of cottage cheese, 2 slices of whole wheat bread.

    FOCUS ON SLOW-BURNING PROTEINS BEFORE BED SUCH AS CASEIN. THROW DOWN 50G'S OR SO OF PROTEIN BEFORE BED.

    Total calories came to roughly 2500. protein was about 200grams, and carbs were a little over 300 grams daily. Is this enough? should i be cutting down on carbs and increasing protein? increase total calories? Any help will be greatly appreciated. thanks

    This is a quick critque. If you have any more questions feel free to ask away. Good luck!

  4. #4
    shatooi is offline New Member
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    Damon, thanks so much for your input. just a couple questions? Pardon my ignorance, but what does P.W. stand for? Second, What exactly is casein? and lastly, what should i take in w/the flax seed oil? meaning, should i mix it with something else? i appreciate your help a lot man.

  5. #5
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Quote Originally Posted by shatooi
    Damon, thanks so much for your input. just a couple questions? Pardon my ignorance, but what does P.W. stand for? Second, What exactly is casein? and lastly, what should i take in w/the flax seed oil? meaning, should i mix it with something else? i appreciate your help a lot man.
    No problem. P.W. stands for post-workout. Casein is a type of slow absorbing milk protein. Flax oil can be taken with just a teaspoon. It tastes like crap, lol, but it is essential and works wonders. Hope that helps. Good luck with your fitness ventures.

  6. #6
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    fritz2435 is offline Member
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    take your flax with whey- you cant even taste it... Or you can throw it in a can of drained tuna in spring water and it will taste just like the tuna in veggie oil.

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