Current Bulking Diet

[fit4ever180]

First off stats...

Age 24
Weight 191lbs
Height 5'11''
BF% 9.3
Cycle Experience: Nil

I do my workouts/duration by how my body feels, but always workout at least 5x per week (usually 7 , sometimes 2x per day).... Cardio at least 4x per week 30-45 min and while bulking I usually go up to 80% MHR as I'm very comfortable with the pace still while having the added nutrients...

Here is an example of what a day may consist of for diet (this is exactly what I'm eating today)... Please give me your thoughts/suggestions/criticisms....

Thanks,

FIT

BULKING DIET REVISED

Food Servings Calories g Protein g Carbs g Fat

Meal #1
Oats 80g 300 10 54 6
Eggs 2 whole 152 12 0 10
Broccoli 270g 93 9 18 0
Grapefruit 1 whole 78 0 20 0
Egg Beaters 244g 120 24 0 0

Total 743 55 92 16

Meal #2
Whole Wheat Pasta 124g 150 7 41 2
Yams 100g 116 0 27 0
Don Poncho Fiber Wrap 1 tortilla 70 7 17 2.5
Organic Peanut Butter 16g 100 8 4 9.5
SF Strawberry Jam 2 tbsp. 10 0 5 0
Tilapia 224g 240 46 0 4

Total 686 68 94 18

Meal #3
Fat Free Yogurt 504g 280 27 40.5 0
Banana 1 7inch 105 0 27 0
Organic Peanut Butter 24g 150 12 6 14.25
Casein Powder 1 scoop 120 24 3 1
Total 655 63 76.5 15.25

Meal #4 (PWO)
Whey/Casein/Soy Mix 2.5 scoops 290 55 11 5
Dextrose 1 serving 310 0 75 0

Total 600 55 86 5

Meal #5 (PPWO usually within 20 of PWO)
Ground Turkey 224g 240 46 0 1
White Rice 2 cups 300 4 70 2
Almonds 14g 80 3 3 7

Total 620 53 73 10

Meal #6
Yams 100g 116 0 27 0
Ground Turkey 224g 240 46 0 1
Dried Tomato Wrap 1 tortilla 100 8 20 3
Blue Cheese Dressing 16g 80 0 0 8.5

Total 478 55 47 12.5

Meal #7
Fat Free Cottage Cheese 339g 240 39 15 0
Almonds 20g 100 4 4 10
24hr Protein Powder .5 scoop 75 10 2 2.5

Total 415 53 21 12.5

Calories Protein Carbs Fat

Daily Totals 4197 402 503 89.25

[mperk]

Hey Fit;

Awsome work on the diet log, bud! - hard to get that much detail in but it's very helpful to see how the cals are spread out. Overall - looks very well balanced. A couple of questions/thots:
meal 1 - grapefruit - these interfere w/ some supps you may want to check into that. (I just read on a couple of bottles - don't take w/grapefruit juice - but of course can't remember which!)
meal 5 - why white rice in lieu of brown? What do you do w/ the ground turkey? mix it w/ the rice? Seems like a really bland meal.
Meal 6 what do you put the dressing on?
Meal 7 Do you mix these all together? I've been eating the nonfat CC w/ Splenda, vanilla and slivered almonds as a "dessert"

Should be a good bulk for you - what are you cycling? did you start yet? another 10-15lbs would look good on your frame - you're very lean. Good luck bro!

[fit4ever180]

Hey Fit;

Awsome work on the diet log, bud! - hard to get that much detail in but it's very helpful to see how the cals are spread out. Overall - looks very well balanced. A couple of questions/thots:
meal 1 - grapefruit - these interfere w/ some supps you may want to check into that. (I just read on a couple of bottles - don't take w/grapefruit juice - but of course can't remember which!)
meal 5 - why white rice in lieu of brown? What do you do w/ the ground turkey? mix it w/ the rice? Seems like a really bland meal.
Meal 6 what do you put the dressing on?
Meal 7 Do you mix these all together? I've been eating the nonfat CC w/ Splenda, vanilla and slivered almonds as a "dessert"

Should be a good bulk for you - what are you cycling? did you start yet? another 10-15lbs would look good on your frame - you're very lean. Good luck bro!

Hey thanks mperk,

I'll check into the grapefruit/supp interference... Never heard of that before...
In meal 5, I usually have it within a half hour at the longest from my workout, so I'm testing to see if the additional fast digesting carbs are still necessary. I season the turkey heavily with garlic, pepper, paprika, and onion powder for flavor, but it's pretty bland... I don't do this for the flavor though
In meal 6 I add the dressing as my fat source... 1g is saturated, 3 are polyunsaturated, and 13 are monosaturated, so I get my fat source in there and since most are monomers, they break down readily.
Hell yeah! Meal 7 is awesome! I mix it all together and add just a little water to get a consistency I like... I mix in aminos and digestive enzymes here as well... It tastes great!

First cycle... Running test e 250mg/e3.5 for 13 weeks... Currently in week 10 and weighing in at 200 with 9.4 %BF up 22lbs. from where I started and down 1%BF...

[Phate]

BULKING DIET REVISED

Food Servings Calories g Protein g Carbs g Fat

Meal #1
Oats 80g 300 10 54 6
Eggs 2 whole 152 12 0 10
Broccoli 270g 93 9 18 0
Grapefruit 1 whole 78 0 20 0
Egg Beaters 244g 120 24 0 0

Total 743 55 92 16

Meal #2
Whole Wheat Pasta 124g 150 7 41 2
Yams 100g 116 0 27 0
Don Poncho Fiber Wrap 1 tortilla 70 7 17 2.5
Organic Peanut Butter 16g 100 8 4 9.5
SF Strawberry Jam 2 tbsp. 10 0 5 0
Tilapia 224g 240 46 0 4

Total 686 68 94 18

Meal #3
Fat Free Yogurt 504g 280 27 40.5 0
Banana 1 7inch 105 0 27 0
Organic Peanut Butter 24g 150 12 6 14.25
Casein Powder 1 scoop 120 24 3 1
Total 655 63 76.5 15.25
casein powder? why?
Meal #4 (PWO)
Whey/Casein/Soy Mix 2.5 scoops 290 55 11 5
Dextrose 1 serving 310 0 75 0

Total 600 55 86 5

Meal #5 (PPWO usually within 20 of PWO)
Ground Turkey 224g 240 46 0 1
White Rice 2 cups 300 4 70 2
Almonds 14g 80 3 3 7
white rice? going for faster absorbtion and insulin spike?
Total 620 53 73 10

Meal #6
Yams 100g 116 0 27 0
Ground Turkey 224g 240 46 0 1
Dried Tomato Wrap 1 tortilla 100 8 20 3
Blue Cheese Dressing 16g 80 0 0 8.5

Total 478 55 47 12.5

Meal #7
Fat Free Cottage Cheese 339g 240 39 15 0
Almonds 20g 100 4 4 10
24hr Protein Powder .5 scoop 75 10 2 2.5

Total 415 53 21 12.5

Calories Protein Carbs Fat

Daily Totals 4197 402 503 89.25

very good diet IMO

[fit4ever180]

I prefer casein to other protein powders just because of a longer digestion time other than after my workout and i like the taste better. No real reason other than preference...

Yeah, the PPWO meal with white rice is eaten about 20 minutes after the PWO shake, so i'm still going for the fast absorption and insulin spike