Bulking Diet

[John Gotti]

Im 6ft and 178lbs.I went to the Harris benedict calculator and input my details for a bulking diet, and it said I should be eating 4649 cals per day! Ive put together this diet.. What do you guys think?

7am: 100grams oats(cals=386 P11.1g, C73g, F5.5g)
4 scrambled eggs (cals=243, P31g, F24g)
150ml milk(cals=90, C9.2g, P6.5g)
Total: cals=719 P48.6g, C82.2g, F29.5g

10am: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??)

1pm: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??)

4pm: Mammoth 2500 with water(cals=920 P50g, C156g, F11g)

6:30: 400g boiled potatoes(cals=359, P7.3g, C83.5g, F0.5g)
100g Chicken (cals=120, P23g, F1.2g)
200ml Milk (cals=120, P8.7, C12.3)
2 scrambled eggs(cals=122 P15.5g, F12g)
Also 2 creatine tablets 1.5g
Total: cals=721 P54.5g, C95.8g, F13.3g

7:15-8:15: Train

8:15 50gm Instant Whey blended with 60g Oats.

9pm Before Bed:Mammoth 2500 with water(cals=920 P50g, C156g, F11g)

From what Ive read I seem to be an ECTOMORPH..I work on a building site as a labour and Burn alot of cals..What do you guys think of this diet??

[dedic8ed1]

Im 6ft and 178lbs.I went to the Harris benedict calculator and input my details for a bulking diet, and it said I should be eating 4649 cals per day! Ive put together this diet.. What do you guys think?

7am: 100grams oats(cals=386 P11.1g, C73g, F5.5g)
4 scrambled eggs (cals=243, P31g, F24g)
150ml milk(cals=90, C9.2g, P6.5g)
Total: cals=719 P48.6g, C82.2g, F29.5g

10am: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??)

1pm: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??)

4pm: Mammoth 2500 with water(cals=920 P50g, C156g, F11g)

6:30: 400g boiled potatoes(cals=359, P7.3g, C83.5g, F0.5g)
100g Chicken (cals=120, P23g, F1.2g)
200ml Milk (cals=120, P8.7, C12.3)
2 scrambled eggs(cals=122 P15.5g, F12g)
Also 2 creatine tablets 1.5g
Total: cals=721 P54.5g, C95.8g, F13.3g

7:15-8:15: Train

8:15 50gm Instant Whey blended with 60g Oats.

9pm Before Bed:Mammoth 2500 with water(cals=920 P50g, C156g, F11g)

From what Ive read I seem to be an ECTOMORPH..I work on a building site as a labour and Burn alot of cals..What do you guys think of this diet??

First off welcome to the board,good start very informative.Now if you can afford all that every day and burn it off certainly put on some weight.But you seem like a smart guy why don't you do a search in the diet forum and I'm sure you'll find the answers your looking for.Good luck

[jackjackson]

WOAH

Your having this before bed?

GROW BIG with a whopping MAMMOTH dose of Carbs 152 grams of quality carbohydrates to help fuel your body, along with plenty of quality calories to help you grow

When do you workout?

[John Gotti]

I workout Monday, Wednesday, Friday, between 7:15-8:15 roughtly.. Is that mommoth any good??

[Garnelek]

Do u train with max weights?

[John Gotti]

Ive only been training about 3 weeks..I want to get my diet spot on so I dont f**k up..I start with a warm up set and do 3 sets of heavy weights after that! My one rep max on the bench at the moment is 75kg!! Any advice will be appreciated as Im new to lifting!

[BITTAPART2]

well I am not opposed to the weight gainer b4 bed, you seem to be a hard gainer at that size. I am hoping however the pasta would be whole wheat and not regular flour?? again this isnt too detremental with me when trying to pack weight on but with all that food you should do yourself a favor and make it whole wheat pasta. I would want you to eat real whole food sometime after you train though, so hit up the shake right after with apprx 75gms protein and 150-200gms carbs, then eat a meal in an hour after the shake, like scrambled eggs and some peanut butter.

[John Gotti]

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[John Gotti]

Could I take a mammoth with milk after my workout and then 1hour later have a whole meal like Tuna and Rice??

[BITTAPART2]

tuna with mayo is perfect actually bro, i would do that but nix the rice b4 bed, instead I would drink the shake right after my workout and with it eat a few slices of whole wheat bread then wait about an hour and crush the tuna, a lot better option IMO.

[John Gotti]

REVISED!!
7am: 100grams oats(cals=386 P11.1g, C73g, F5.5g)
4 scrambled eggs (cals=243, P31g, F24g)
150ml milk(cals=90, C9.2g, P6.5g)
Total: cals=719 P48.6g, C82.2g, F29.5g

10am: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C72g)

1pm: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C72g??)

4pm: Mammoth 2500 with water(cals=920 P50g, C156g, F11g)

6:30: 400g boiled potatoes(cals=359, P7.3g, C83.5g, F0.5g)
100g Chicken (cals=120, P23g, F1.2g)
200ml Milk (cals=120, P8.7, C12.3)
2 scrambled eggs(cals=122 P15.5g, F12g)
Also 2 creatine tablets 1.5g
Total: cals=721 P54.5g, C95.8g, F13.3g

7:15-8:15: WORKOUT!

8:15 Mammoth 2500(cals=920 P50g, C156g, F11g)
With 200ml Milk (cals=120, P8.7, C12.3) and 2 Slices of wheaten Bread..

9pm Before Bed: 100g Tuna (cals=113 P27g F0.5g)with mayo!

How does this look now?Will it be enough for me to put weight on!Also when should I take my creatine and vitamin C, Multivitamin!!
Cheers

[Garnelek]

For lifting only 3 weeks ur exercise program is fine,keep it for a month or two and then change it to one u like from the workout section.About ur diet thats what i think:
1.I think ur eating too much before ur workout.I would eat the tuna with the bread before the workout and the 6:30 meal after the gym
2.Take the creatine with the mammoth right after ur workout
3.Ur drinking too much milk.I would drink 200ml in the morning and 200 with a scoup of protein before bed
4.To make up for the loss of protein by removing the extra milk i would up the chicken to 200gr for the 2 meals

[Garnelek]

Oh and take ur vitamins in the morning

[John Gotti]

So I should replace the 6:30 potato, chicken and egg meal with the Tuna and bread..I gona have to eat alot of tuna and bread for it to equal more than 700cals!

[perfectbeast2001]

REVISED!!
7am: 100grams oats(cals=386 P11.1g, C73g, F5.5g)
4 scrambled eggs (cals=243, P31g, F24g)
150ml milk(cals=90, C9.2g, P6.5g)
Total: cals=719 P48.6g, C82.2g, F29.5g too much fat IMO drop the wole milk and use skimed

10am: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??) pretty good. personally i wouldnt bother with the whey here. Also i would probably replce the pasta with brown rice as pasta is genrally higher GI and is made of wheat which causes bloating in many.

1pm: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??) As above

4pm: Mammoth 2500 with water(cals=920 P50g, C156g, F11g) swap this for whole food meal. A huge intake of sugar at this point in the day is going to do nothing but make you fatter

6:30: 400g boiled potatoes(cals=359, P7.3g, C83.5g, F0.5g)
100g Chicken (cals=120, P23g, F1.2g)
200ml Milk (cals=120, P8.7, C12.3)
2 scrambled eggs(cals=122 P15.5g, F12g)
Also 2 creatine tablets 1.5g
Total: cals=721 P54.5g, C95.8g, F13.3g This meal is way to close to your workout. Blood flows into gut when food is being digested. When you train it will be drawn to the muscles causing you to feel sick and the food will not be digested properly. Also will be uncomfortable and sluggish when training on a full stomach. I would personally wait 2 hours at least after a big meal like this

7:15-8:15: WORKOUT!

8:15 Mammoth 2500(cals=920 P50g, C156g, F11g)
With 200ml Milk (cals=120, P8.7, C12.3) and 2 Slices of wheaten Bread.. Too much fat for my liking. make your own PWO shake with Whey isolate and some high GI carbs such as dextrose or even WMS (my favourite) 2 scops of whey iso and 3 scoops of carbs should give you a fairly good high carb shake.

9pm Before Bed: 100g Tuna (cals=113 P27g F0.5g)with mayo! I would aim for a high fat meal before bed. It will take longer to digest keeping you anabolic for longer into the night, Steak or cottage cheese and PB are good choices here.

How does this look now?Will it be enough for me to put weight on!Also when should I take my creatine and vitamin C, Multivitamin!!
Cheers

Hope that helps mate.

[Garnelek]

So I should replace the 6:30 potato, chicken and egg meal with the Tuna and bread..I gona have to eat alot of tuna and bread for it to equal more than 700cals!

Eating the tuna and 2 slices of bread before ur workout (1 hour before) will keep u from getting bloated.U don't have to equal 700cals.Why do u think that?This will give u around 30gr protein,25crb,5fat.The crbs may be low but since u drink the mammoth right after ur workout u will be fine.

[BITTAPART2]

[QUOTE=John Gotti;3764221]REVISED!!
7am: 100grams oats(cals=386 P11.1g, C73g, F5.5g)
4 scrambled eggs (cals=243, P31g, F24g)
150ml milk(cals=90, C9.2g, P6.5g)
Total: cals=719 P48.6g, C82.2g, F29.5g

10am: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??)

1pm: 100g Pasta (350 cals)
150g Chicken(cals=180,P35g, F1.8g)
150ml Milk with Whey Protein(cals=159, P21g, F1g)
Total: cals=689 P56, F2.8g C??)

4pm: Mammoth 2500 with water(cals=920 P50g, C156g, F11g)

6:30: 400g boiled potatoes(cals=359, P7.3g, C83.5g, F0.5g)
100g Chicken (cals=120, P23g, F1.2g)
200ml Milk (cals=120, P8.7, C12.3)
2 scrambled eggs(cals=122 P15.5g, F12g)
Also 2 creatine tablets 1.5g
Total: cals=721 P54.5g, C95.8g, F13.3g

7:15-8:15: WORKOUT!

8:15 Mammoth 2500(cals=920 P50g, C156g, F11g)
With 200ml Milk (cals=120, P8.7, C12.3) and 2 Slices of wheaten Bread..

9pm Before Bed: 100g Tuna (cals=113 P27g F0.5g)with mayo!
I mentioned the full fat mayo because you want to eat the fats and protein to slow digestion over night, also I keep a BCAA drink by the bed and when I wake up slam it in the middle of the night.

[John Gotti]

Thanks for your help Lads!!

[John Gotti]

Would Nuts be a good source of fat before bed??
Also what proteins are slow digesting, and how much grams of it would I need to take to do me through the night??

[perfectbeast2001]

casein is slow digesting. I would suggest 50g. Nuts are an excellent fat source. Def drop the mammoth and take some chicken to work in a cold bag.