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Thread: Bulking up diet

  1. #1
    Naturallyfunny is offline New Member
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    Bulking up diet

    Hey this is a diet that im gonna start soon (after u guys have critiqued it) well hopefully anyway!

    Meal 1 5egg whites (with 3 yolks) - scrambled
    3 peices of toast (whole meal brown)
    two pots of yoghurt
    1 serving EAS simply whey
    1 banana
    All together 60grams protien, 60grams carbs,15 grams fat

    Meal 2 Baked Beans (whole tin)
    3 pieces of Toast (wholemeal brown)
    All together 20grams protein, 100 grams carbs

    Meal 3 2 tins of tuna
    either sweet potato or 4 slices of brown bread
    66grams protein and 60 grams Carbsi use mayo so 20grams fat

    Meal 4 Post work out
    50 grams protein Eas Shake
    66 grams simple carbs (maltodextrin/dextrose)

    Meal 5 15oz chicken (grilled)
    75 grams on brown rice
    80 grams protein around 50grams Carbs

    Meal 6 15oz Chicken (grilled)
    Banana
    80 grams protein 10-20 Carbs

    Meal 7 Eas shake 23 grams protein b4 bed

    369grams of protein (i think)

    Around 330 -350 Carbs

    low fat but im gonna get some EFA's to help with my diet...

    Thats it really im at around 19-20% Bf so i try not to take in too many carbs late at night and try to cut them out after 5 pm
    I can easily eat all of that even though im not packing much weight at the mo 217 at 6'3..
    So help me out guys am i goin wrong anywhere? Id probably take the efa's later in the day...
    Thanks

  2. #2
    Elliot's Avatar
    Elliot is offline Anabolic Member
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    Quote Originally Posted by Naturallyfunny
    Hey this is a diet that im gonna start soon (after u guys have critiqued it) well hopefully anyway!

    Meal 1 5egg whites (with 3 yolks) - scrambled
    3 peices of toast (whole meal brown)
    two pots of yoghurt
    1 serving EAS simply whey
    1 banana
    All together 60grams protien, 60grams carbs,15 grams fat

    SOUNDS GOOD I PRESUME THE YOGURT IS FAT FREE SINCE THE THREE EGGS TOTAL TO THE 15 GRAMS OF FAT... BTW EAS IS OVER PRICE LOOK INTO PRO-RATED OR ALLTHEWHEY PROTEIN

    Meal 2 Baked Beans (whole tin)
    3 pieces of Toast (wholemeal brown)
    All together 20grams protein, 100 grams carbs

    A BIT TOO MUCH CARBS HERE YOUR BODY WONT BE ABLE TO HOLD UP THAT MUCH.. MIGHT WANT TO LOWER IT A BIT AND INSERT MORE PROTEIN.

    Meal 3 2 tins of tuna
    either sweet potato or 4 slices of brown bread
    66grams protein and 60 grams Carbsi use mayo so 20grams fat

    SINCE YOUR BULKING AND CARBS ARENT A PROBLEM USE FAT FREE MAYO AS AN ALTERNATIVE. THE SWEET POTATO IS A GREAT CHOICE. ALSO SOME SAY THAT YOUR BODY CANT HANDLE MORE THEN 50 GRAMS OF PROTEIN IN ONE SITTING.. ITS A RULE OF THUMB SO YOU CAN TAKE IT FOR WHAT IT IS..

    Meal 4 Post work out
    50 grams protein Eas Shake
    66 grams simple carbs (maltodextrin/dextrose)

    TAKE THE MALTO OUT FROM HERE. YOU DONT WANT A SLOW BURNING CARB HERE. MAKE IT 75 GRAMS OF DEXTROSE.

    Meal 5 15oz chicken (grilled)
    75 grams on brown rice
    80 grams protein around 50grams Carbs

    LOOK ABOVE ABOUT THE PROTEIN INTAKE. BROWN RICE IS GREAT..


    Meal 6 15oz Chicken (grilled)
    Banana
    80 grams protein 10-20 Carbs

    LOOK ABOVE.

    Meal 7 Eas shake 23 grams protein b4 bed

    MIGHT WANT TO MAKE IT 50 GRAMS AND THROW IN SOME FLAX OIL TO SLOW DIGESTION.
    369grams of protein (i think)

    Around 330 -350 Carbs

    low fat but im gonna get some EFA's to help with my diet...

    Thats it really im at around 19-20% Bf so i try not to take in too many carbs late at night and try to cut them out after 5 pm
    I can easily eat all of that even though im not packing much weight at the mo 217 at 6'3..
    So help me out guys am i goin wrong anywhere? Id probably take the efa's later in the day...

    AT 217 AND 6'3 YOU ARE KIND OF LEAN BUT I CANT PICTURE YOU BEING AT 20% BF.. HOW DID YOU GET IT MEASURED?
    Thanks
    hope it helps out.. the main thing is to keep the fat intake low and busting your as.s in the gym..

  3. #3
    Naturallyfunny is offline New Member
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    I thought i was about 16% Bf
    stats are 217lbs
    6'3
    biceps 14.75 cold - 15.5 pumped and flexed
    fore arm - 12.5
    Chest 49 cold
    waist 36
    Neck 17
    quads about 24-25 (been a while)
    I haven't had body fat measured, on the calculators says im around 15-16% but lookin at guys on here and what ppl say i think im more 20%
    Only fat is mainly on chest and waist..

    I work out 4 times a week,
    Tuesday shoulders
    Wednesday back, triceps
    Friday Chest biceps
    Saturday Legs



    Meal 1 - Yeh the Yoghurt is fat free.....

    Meal 2 5oz chicken with tin of beans??????
    50 grams protein 60 Carbs

    Meal 3 - mayo is reduced calorie

    meal 4- PW have shake and carbs
    ...but 30mins after take in a 5oz chicken sandwich 40 grams P and 30 grams Carbs

    meal 5 - ammended protien intake 10oz chicken(meal 2 substitute)

    meal 6- 10oz chicken and banana

    meal 7- eas protien with a chicken breast....
    Thanks for replying...
    just real keen to get Training properly.....

  4. #4
    Elliot's Avatar
    Elliot is offline Anabolic Member
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    Quote Originally Posted by Naturallyfunny
    I thought i was about 16% Bf
    stats are 217lbs
    6'3
    biceps 14.75 cold - 15.5 pumped and flexed
    fore arm - 12.5
    Chest 49 cold
    waist 36
    Neck 17
    quads about 24-25 (been a while)
    I haven't had body fat measured, on the calculators says im around 15-16% but lookin at guys on here and what ppl say i think im more 20%
    Only fat is mainly on chest and waist..

    I work out 4 times a week,
    Tuesday shoulders
    Wednesday back, triceps
    Friday Chest biceps
    Saturday Legs



    Meal 1 - Yeh the Yoghurt is fat free.....

    Meal 2 5oz chicken with tin of beans??????
    50 grams protein 60 Carbs

    Meal 3 - mayo is reduced calorie

    meal 4- PW have shake and carbs
    ...but 30mins after take in a 5oz chicken sandwich 40 grams P and 30 grams Carbs

    meal 5 - ammended protien intake 10oz chicken(meal 2 substitute)

    meal 6- 10oz chicken and banana

    meal 7- eas protien with a chicken breast....
    Thanks for replying...
    just real keen to get Training properly.....

    sounds great except but the PWO meal should be an hour to an hour and a half after your shake..

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