I**mfkr and other vets, please help with diet!!

[Reelmuscle]

I am looking for a bulking diet. I used to be REALLY into working out, and then I got married, got a job, yada yada yada and I fell in a hole. To make a long story short, I am now back into workingout and have learned to better balance my life with all the mess going in my life (ok, its not really a "mess", but you know what I mean)

Current stats:

Just turned 26 yrs old
163 lbs
11% (guessing)
5'8

Would like to bulk up to about 175 or so.

This is my bulking meal plan. I know I dont have the calories and other goodies to go along but can you tell me if it looks ok at a glance?

M1: 1 cup of oats mixed with 2 scoops of protein in skim milk, a banana and a multi vitamin

or

7 egg whites, 1 cup of oats, multivitamin (which one would fit better? 1st or 2nd choice?)

M2: 6-8 oz. chicken breast, baked potato, veggies (salad)

M3: 6-8 oz lean steak, 1 cup of brown rice, veggies (salad)

Workout

M4: PWO (Within 20 mins) Protein shake / dextrose (32 g of P / 60 g of Dex)

M5: (1 hr later) 6-8 oz. chicken breast with 1 cup of brown rice, veggies (salad)

M6: Protein shake (2 scoops of protein), 1.5 tbs of flax

Please critique as I am very serious about this and really looking forward to getting back into BB. Here is a recent pic I took so you guys know I am not some punk kid wasting your times (which makes me cringe in comparison to what I used to look like)



TIA everyone

[bigsd67]

Looks like you got about 3000 calories to start with. That should be a good baseline. I would get your bodyfat officially checked so you have something to track results besides weight. If your bodyfat drops with the above diet add 200 extra calories per week. The opposite is true if your body fat rises too quick. Try to get as many calories as you can while staying around 11-12% bodyfat and see what your weight is.

[gio86]

I think you have to many shakes.. for only 6 meals half of it are shakes. i think you can add some more solid foods.

[Reelmuscle]

I only have two meals in shake form. Meal #4 and meal #6.
First meal is more of oats and protein mixed in a bowl, so its not really a shake.

I could substitute the first meal with egg whites and oats. Would that be better? Other than that, does it look good?

[gio86]

well to tell you the truth i like to have protein pouder in the morning so that protein goes right in me as i havent eating for about 8 hours...but I would sugest changing your last meal instead of a shake that could be cottage cheese, eggwhites, turkey..anything solid and just add the flax to it.

[Reelmuscle]

well to tell you the truth i like to have protein pouder in the morning so that protein goes right in me as i havent eating for about 8 hours...but I would sugest changing your last meal instead of a shake that could be cottage cheese, eggwhites, turkey..anything solid and just add the flax to it.

I like to have protein powder in the morning too, that is why I wanted to keep my first meal as is.

For my last meal, the reason why I have a shake is because I like to use Muscle Milk as a protein powder source and it has Casein in it which will allow my body to not go in a catabolic state overnight. Also, looking at the "how to bulk" sticky, they have a shake as thier last meal also with flax (which is exactly my last meal). So I figured this would be a good way to go.

[audis4]

List macros for each meal and final macros.

[gio86]

alright no problem then have your casein at night but then I would sugest switching to eggwhites in the morning or even half powder half eggwhites...

[Jakspro]

Diet looks like a pretty good base. But only trial and error will help you from here on out. Your gonna have to find out how your body responds to it. I personally dont like shakes at night anymore. Casein, blend, or whey. It just doesn't leave me full and i find that i sleep better when i feel full. So i do a whole meal with tsp of flax and oz of nuts. Find out what works for you. You'll hit your goal by spring, good luck

[Reelmuscle]

Ok, since there aren't really any people pointing out that it is a bad diet, I will give it a try. I will keep you guys updated. Thanks for the help.

[*Narkissos*]

Diet looks like a pretty good base. But only trial and error will help you from here on out. Your gonna have to find out how your body responds to it.

Ditto.

Looks pretty ok overall.

YGPM

Nark

[IBdmfkr]

I am looking for a bulking diet. I used to be REALLY into working out, and then I got married, got a job, yada yada yada and I fell in a hole. To make a long story short, I am now back into workingout and have learned to better balance my life with all the mess going in my life (ok, its not really a "mess", but you know what I mean)
Hey bro, glad to see you getting back into the lifestyle.. good base btw! Look much heavier than 165lbs
Current stats:

Just turned 26 yrs old
163 lbs
11% (guessing)
5'8

Would like to bulk up to about 175 or so.

This is my bulking meal plan. I know I dont have the calories and other goodies to go along but can you tell me if it looks ok at a glance?

M1: 1 cup of oats mixed with 2 scoops of protein in skim milk, a banana and a multi vitamin

or

7 egg whites, 1 cup of oats, multivitamin (which one would fit better? 1st or 2nd choice?)
I'd go with meal 2 over meal 1 because of the solid food choices. Add an apple to this meal to complete it.
M2: 6-8 oz. chicken breast, baked potato, veggies (salad)

M3: 6-8 oz lean steak, 1 cup of brown rice, veggies (salad)
I'd personally swap meals 2 and 3 and drop the salad Pre-workout to speed absorbtion and availability of nutrients pre-workout.

Workout

M4: PWO (Within 20 mins) Protein shake / dextrose (32 g of P / 60 g of Dex)

M5: (1 hr later) 6-8 oz. chicken breast with 1 cup of brown rice, veggies (salad) I'd drop salad here as well, could even use white rice or white potato here.
M6: Protein shake (2 scoops of protein), 1.5 tbs of flax
Add green fiberous veggies here and go with solid protein source to help slow absorbtion during the night and keep your body anabolic and metabolism spiked.
Please critique as I am very serious about this and really looking forward to getting back into BB. Here is a recent pic I took so you guys know I am not some punk kid wasting your times (which makes me cringe in comparison to what I used to look like)



TIA everyone

Not bad, I'd personally make those adjustments and figure out actual macros. You should bulk fine off 3000calories/day at your current LBM. Keep us posted on how it goes.

[Reelmuscle]

Thanks you very much, everyone. After listening to Nark and mfkr, putting thier advice together, my final diet looks like the following:

M1: 6 egg whites, 1 whole egg, a cup of oats, an apple

M2: 6-8 oz. lean steak, 1 cup of brown rice, veggies

M3: 6-8 oz. chicken breast, baked potato

Workout

M4: (PWO): Protein shake / dextrose (32 g of P / 60 g of Dex)

M5: (1 hr later) 6-8 oz. chicken breast with 1 cup of white rice

M6: (Not exactly sure on this as people are telling me a shake is not a good idea. I will figure something out though)

So, how does that look (Other than meal 6)?

[Reelmuscle]

when you guys say a cup of oats in the morning, what do you eat it with? Just water? That is NASTY, lol. Any suggestions?

[Kale]

when you guys say a cup of oats in the morning, what do you eat it with? Just water? That is NASTY, lol. Any suggestions?

I grind the oats in a coffee grinder and put it in my protein shake and it all mixes perfectly. That is meal one for me.

[IBdmfkr]

Instant oats cooked in water with spenda/cinnamon added. You could use Sugarfree jelly as well to flavor.

Also eggwhites/cottagecheese/oats make great pancakes when blended and cooked. (use sugarfree syrup).

[BIG TEXAN]

Also eggwhites/cottagecheese/oats make great pancakes when blended and cooked. (use sugarfree syrup).

Oh hell yeah..oatmeal pancakes have been a part of my diet now for years....and my 3 & 5 year olds love 'em to....

[bigsd67]

and my 3 & 5 year olds love 'em to....

Starting them out early....I love it

[Jakspro]

i add a little blueberrries in them too...haven't made them in months though, wish i read this earlier

[SMCengineer]

Thanks you very much, everyone. After listening to Nark and mfkr, putting thier advice together, my final diet looks like the following:

M1: 6 egg whites, 1 whole egg, a cup of oats, an apple

M2: 6-8 oz. lean steak, 1 cup of brown rice, veggies

M3: 6-8 oz. chicken breast, baked potato

Workout

M4: (PWO): Protein shake / dextrose (32 g of P / 60 g of Dex)

M5: (1 hr later) 6-8 oz. chicken breast with 1 cup of white rice

M6: (Not exactly sure on this as people are telling me a shake is not a good idea. I will figure something out though)

So, how does that look (Other than meal 6)?

How come you have so little fat sources in your diet?

[Reelmuscle]

How come you have so little fat sources in your diet?

I dont know. Blame it on Nark and mfkr..

Once I figure out what meal #6 is, it will be combined with 1.5 tbs of flax.

[Reelmuscle]

Guys, I tried the oats this morning with water and cinnamon. YUK. There has to be a solution. I will have to try to get some sugar free almond syrup and pour it in the bowl to make this stuff go down.

[IBdmfkr]

Guys, I tried the oats this morning with water and cinnamon. YUK. There has to be a solution. I will have to try to get some sugar free almond syrup and pour it in the bowl to make this stuff go down.

Why not drop the oats and go with Grits/cream of wheat/Bake potato/yam or any other whole grain carbsource.. Even a wholewheat bagel with f/f Cream cheese would do although it's not one of my top choices.

As far as the comment about fat sources, I feel too many people supplement fats way too much in their diets causing unwanted fat to be gained.
The majority of the fats in you diet should be from a variety of Meat sources eaten throughout the day and possibly from nuts on occasion. Otherwise as you see his first meal has an egg yolk and he has red meat during the day as well. Salmon would be a good choice Pre-bedtime seeing as it's high in Protein/fats as well.

[C_Bino]

I dont know. Blame it on Nark and mfkr..

Once I figure out what meal #6 is, it will be combined with 1.5 tbs of flax.

Like B D said have a good fish in you rlast meal as long as it isnt PWO with brocolli would be good. You definitely dont need 1.5tbsp of flax in your last meal. Thats about 20g fat from the flax alone plus what you get through your meat, just not necessary imo.

[Reelmuscle]

Thanks a lot guys for helping me out. I really appreciate all the comments. Here is what I have so far..

M1: 6 egg whites, 1 whole egg, a cup of oats (mixed with sugar free almond syrup. I tried that and it was pretty good, so this will do), a banana

M2: 6-8 oz. lean steak, 1 cup of brown rice, veggies (salad)

M3: 6-8 oz. chicken breast, baked potato

Workout

M4: (PWO): Protein shake / dextrose (32 g of P / 60 g of Dex)

M5: (1 hr later) 6-8 oz. chicken breast with 1 cup of white rice

M6: 8 oz salmon with brocolli on the side

What do you guys say? Good to go? Anything you would change before I am officially on a good diet?

[IBdmfkr]

Count the macros and write them per meal and total for the day..
Then we'll decide.

[*Narkissos*]

How come you have so little fat sources in your diet?

His Current stats:

163 lbs
11% (guessing)
5'8

Kcal goal: 3k

This is an overshoot imo... but going with the kcal goal

fat allotment @20%= appr 65 gr upper limit (which is on the high side given his lbm @ current)

6 meals.. fat spread equally would yield appr. 10-11 gr fat/ meal


M1: 6 egg whites, 1 whole egg, a cup of oats, an apple

oats + egg = appr. 10 gr


M2: 6-8 oz. lean steak, 1 cup of brown rice, veggies

appr. 8-10 gr (depending on cut of beef)


M3: 6-8 oz. chicken breast, baked potato

appr. 5 gr


Workout

M4: (PWO): Protein shake / dextrose (32 g of P / 60 g of Dex)


M5: (1 hr later) 6-8 oz. chicken breast with 1 cup of white rice

appr. 5 gr


M6: (Not exactly sure on this as people are telling me a shake is not a good idea. I will figure something out though)

appr. 10 gr (depending on amount flax used)


Appr. 40 gr



Remembering that his diet is an overshoot.. His fat totals are adequate.

Personally his kcals/fat are higher than mine.. and i'm over 200 lbs

[*Narkissos*]

Count the macros and write them per meal and total for the day..
Then we'll decide.

bump!

[IBdmfkr]

His Current stats:

163 lbs
11% (guessing)
5'8

Kcal goal: 3k

Personally his kcals/fat are higher than mine.. and i'm over 200 lbs

yep.. I am as well and I hover just over that amount and still put on LBM.

Ppl here consume way too many calories and get all excited when they gain 1lb/wk


Lookin thick in your avi C.. Looks like offseason is going well, keep at it!

[Reelmuscle]

Remembering that his diet is an overshoot.. His fat totals are adequate.

Personally his kcals/fat are higher than mine.. and i'm over 200 lbs

Good, that's what I wanna hear..

That way, I can gain weight fast. It's winter, and fat doesn't bother me..

[Reelmuscle]

bump!

Will do soon

[IBdmfkr]

Good, that's what I wanna hear..

That way, I can gain weight fast. It's winter, and fat doesn't bother me..

Unnecessary fat should bother you because when it comes time to diet it off from all the overeating you will lose some of that hard-earned muscle as well if you don't have a flawless diet/cardio regimen setup.

Eitherway, I'll wait on macros to comment.

[*Narkissos*]

yep.. I am as well and I hover just over that amount and still put on LBM.

Ppl here consume way too many calories and get all excited when they gain 1lb/wk

Agreed... understatement of the year

Lookin thick in your avi C.. Looks like offseason is going well, keep at it!

Thanks buddy. I'm trying to catch with you.

[SMCengineer]

Reelmuscle what are shooting for in terms of macro breakdown? 30/40/30 (protein/carbs/fats)?

[Reelmuscle]

Reelmuscle what are shooting for in terms of macro breakdown? 30/40/30 (protein/carbs/fats)?

To be completely honest with you, I don't know. I never really has a perfect diet. I just eat a lot, every 2.5 hrs, making sure each meal consists of protein/carbs. I also make sure I get atleast 200 grams of protein in a day, with the majority of the times the intake being about 250 grams. With this system, I have gotten up to 180 lbs before at about 9% with 1 small cycle under my belt.

This is why i came on here and asked for a diet. If my body responded as well as it did with my "put it together really quick" diet from before, then I think it will work even better with a "real" diet given from the vets on here.

Here is a pic of me before I hit a wall and quit working out like a panzy at 180 lbs @ 9-10% (I think, never measured)

http://forum.bodybuilding.com/attach...4&d=1124560101

[Reelmuscle]

Also, 1**mfkr (or anyone that knows), does it matter if I have an apple or a banana in the morning with the eggs and oatmeal? Do you prefer one over the other? Does one help with faster digestion than the other? Thanks

[IBdmfkr]

I prefer apple first thing rather than banana, replenishes liver glycogen levels faster than a banana, I'd go with a banana 2nd or 3rd meal preferably if your daily caloric needs permits it.

[Reelmuscle]

Ok, thanks man. Apple it is.