Critique my first bulk diet

[tallguy23]

I was hoping to get a critique of my bulk diet. I'm 25, 6'8" 232lbs and 12% body fat. I will be playin basketball every morning at 6am for around 30-45 minutes on an empty stomach. I take 10 grams of BCAA's and green tea about 20 minutes before the cardio when I wake at 5:40. I'm not sure if I should take more or add some glutamine as well. This is my first time really trying to make some good gains. I have good strength, but I want to add some size and keep the fat to a minimum because I have a hard time losing weight in my stomach from eating like crap when playing minor league baseball.

I'm starting at 4500 calories per day and will adjust up from there. I went on the low end to minimize fat gains at first.

Meal #1 at 6:45
Food Protein Carbs Fat Calories
2 Bananas 0 62 0 242
Whey Protein 25 0 1 104
Chicken 3oz 24 0 1.5 110
Extra Virgin Olive Oil 0 0 14 120
49 62 16.5 576
38% 49% 13%

I eat the 2 bananas and whey then take a shower and have the chicken and olive oil around 7:10. I also take a multi vitamin.


Meal #2 9:30
This is a blended shake that I take because I am a teacher and can not eat when I am teaching. I give the kids a minute or two to stretch and I slam this down.

Oatmeal 10 54 6 300
Whey Protein 50 0 2 208
Extra Virgin Olive Oil 0 0 21 180
Meal total 60 54 29 688
42% 38% 20%


Meal #3 at 11:40
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Nuts 8 7 16 190
59 68 19 675
40% 47% 13%


Meal #4 at 2:15
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 14 120
51 61 17 605
38 % 47% 13%

I workout from 3:15-4:00. I usually stretch from 3:00-3:15.


Post Workout at 4:05
Dextrose and Maltodextrin 0 71 0 279
Protein 50 0 2 208
50 71 2 487
41% 58% 2%
I'll probably start adding creatine to this after 4 weeks. I figure I will gain some size without it by increasing calories from the current level, so I thought I should and then it would benefit more when I stop and begin to plateau.


Meal #5 at 5:00

Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 21 180
51 61 24 665
38% 45% 18%


Meal #6 at 7:00
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 21 180
51 61 24 665
38% 45% 18%

Bed at 9:30
Casein Protein 32 0 0 150


Daily Totals
Protein Carbs Fat Cal
403 438 129 4511
43% 47% 14%

[fit4ever180]

I was hoping to get a critique of my bulk diet. I'm 25, 6'8" 232lbs and 12% body fat. I will be playin basketball every morning at 6am for around 30-45 minutes on an empty stomach. I take 10 grams of BCAA's and green tea about 20 minutes before the cardio when I wake at 5:40. I'm not sure if I should take more or add some glutamine as well. This is my first time really trying to make some good gains. I have good strength, but I want to add some size and keep the fat to a minimum because I have a hard time losing weight in my stomach from eating like crap when playing minor league baseball.

I'm starting at 4500 calories per day and will adjust up from there. I went on the low end to minimize fat gains at first.

Meal #1 at 6:45
Food Protein Carbs Fat Calories
2 Bananas 0 62 0 242
Whey Protein 25 0 1 104
Chicken 3oz 24 0 1.5 110
Extra Virgin Olive Oil 0 0 14 120
49 62 16.5 576
38% 49% 13%

I eat the 2 bananas and whey then take a shower and have the chicken and olive oil around 7:10. I also take a multi vitamin.
imo, you should drop the whey and increase your chicken to 9oz.

Meal #2 9:30
This is a blended shake that I take because I am a teacher and can not eat when I am teaching. I give the kids a minute or two to stretch and I slam this down.

Oatmeal 10 54 6 300
Whey Protein 50 0 2 208
Extra Virgin Olive Oil 0 0 21 180
Meal total 60 54 29 688
42% 38% 20%


Meal #3 at 11:40
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Nuts 8 7 16 190
59 68 19 675
40% 47% 13%


Meal #4 at 2:15
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 14 120
51 61 17 605
38 % 47% 13%

I workout from 3:15-4:00. I usually stretch from 3:00-3:15.


Post Workout at 4:05
Dextrose and Maltodextrin 0 71 0 279
Protein 50 0 2 208
50 71 2 487
41% 58% 2%
I'll probably start adding creatine to this after 4 weeks. I figure I will gain some size without it by increasing calories from the current level, so I thought I should and then it would benefit more when I stop and begin to plateau.


Meal #5 at 5:00

Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 21 180
51 61 24 665
38% 45% 18%


Meal #6 at 7:00
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 21 180
51 61 24 665
38% 45% 18%

Bed at 9:30
Casein Protein 32 0 0 150


Daily Totals
Protein Carbs Fat Cal
403 438 129 4511
43% 47% 14%

Your meal components are pretty good... I would add in some green veggies to 2 or 3 of them though... Your protein is a bit high overall and your fat is low, so I would switch that up and drop that to about 350g protein and add in some fats to make up the calorie difference... I think your carb amount is pretty good...

[tallguy23]

Thanks for the help fit4ever180. I got my macros to:

Protein Carbs Fat Cal
364.5 438 157 4637
40% 48% 17%

I added some olive oil at bedtime for some fat and reduced my chicken portions to 40grams of protein per workout.

One other question I have. I am getting sick of sweet potatos very quickly. Any suqestions on what to replace them with? I was thinking oatmeal, but it screws my macros up because it has 5 grams of protein per serving. Is it ok to switch to oatmeal for a lot of the meals? I also have read the protein in oatmeal is incomplete protien and needs to have a match, such as nuts, to make it complete. So I shouldn't include those 5 grams when aiming for my 350g of protein?

[fit4ever180]

Thanks for the help fit4ever180. I got my macros to:

Protein Carbs Fat Cal
364.5 438 157 4637
40% 48% 17%

I added some olive oil at bedtime for some fat and reduced my chicken portions to 40grams of protein per workout.

One other question I have. I am getting sick of sweet potatos very quickly. Any suqestions on what to replace them with? I was thinking oatmeal, but it screws my macros up because it has 5 grams of protein per serving. Is it ok to switch to oatmeal for a lot of the meals? I also have read the protein in oatmeal is incomplete protien and needs to have a match, such as nuts, to make it complete. So I shouldn't include those 5 grams when aiming for my 350g of protein?

Oatmeal, red potatoes, whole wheat pasta, or brown rice are my favortie substitutes... Red potatoes and brown rice will change your macros the least, but you are correct that oatmeal is an imcomplete protein. It would still work in your diet... If you have a few additional calories, it's not a huge deal because you are bulking....

[smokethedays]

I was hoping to get a critique of my bulk diet. I'm 25, 6'8" 232lbs and 12% body fat. I will be playin basketball every morning at 6am for around 30-45 minutes on an empty stomach. I take 10 grams of BCAA's and green tea about 20 minutes before the cardio when I wake at 5:40. I'm not sure if I should take more or add some glutamine as well. This is my first time really trying to make some good gains. I have good strength, but I want to add some size and keep the fat to a minimum because I have a hard time losing weight in my stomach from eating like crap when playing minor league baseball.

I'm starting at 4500 calories per day and will adjust up from there. I went on the low end to minimize fat gains at first.

Meal #1 at 6:45
Food Protein Carbs Fat Calories
2 Bananas 0 62 0 242 1 banana, add 1.5 cup oatmeal and 4-6 egg whites
Whey Protein 25 0 1 104
Chicken 3oz 24 0 1.5 110
Extra Virgin Olive Oil 0 0 14 120
49 62 16.5 576
38% 49% 13%

I eat the 2 bananas and whey then take a shower and have the chicken and olive oil around 7:10. I also take a multi vitamin.


Meal #2 9:30
This is a blended shake that I take because I am a teacher and can not eat when I am teaching. I give the kids a minute or two to stretch and I slam this down.

Oatmeal 10 54 6 300 1 scoop whey and eat 4-6 egg whites again or 4 oz chicken breast
Whey Protein 50 0 2 208
Extra Virgin Olive Oil 0 0 21 180
Meal total 60 54 29 688
42% 38% 20%


Meal #3 at 11:40
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265 Oats better than yams at this time, you want to keep insulin levels down to maximize the benefit of the Post Workout meal. Yams causes higher insulin response than oats. Yams are great after workout.
Nuts 8 7 16 190
59 68 19 675
40% 47% 13%


Meal #4 at 2:15
Chicken 6oz 48 0 3 220 Same thing here
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 14 120
51 61 17 605
38 % 47% 13%

I workout from 3:15-4:00. I usually stretch from 3:00-3:15.


Post Workout at 4:05
Dextrose and Maltodextrin 0 71 0 279
Protein 50 0 2 208
50 71 2 487
41% 58% 2%
I'll probably start adding creatine to this after 4 weeks. I figure I will gain some size without it by increasing calories from the current level, so I thought I should and then it would benefit more when I stop and begin to plateau.


Meal #5 at 5:00

Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 21 180
51 61 24 665
38% 45% 18%


Meal #6 at 7:00
Chicken 6oz 48 0 3 220
Yams 1 1/2 cups 3 61 0 265
Extra Virgin Olive Oil 0 0 21 180
51 61 24 665
38% 45% 18%

Bed at 9:30
Casein Protein 32 0 0 150 Add 1 tbs olive oil


Daily Totals
Protein Carbs Fat Cal
403 438 129 4511
43% 47% 14%

In bold.

Good luck

[smokethedays]

Your a TALL guy, you will burn some much more than you think.

[M302_Imola]

I also have read the protein in oatmeal is incomplete protien and needs to have a match, such as nuts, to make it complete.

Interesting! I had not heard that

[fit4ever180]

Interesting! I had not heard that

I know it's incomplete, but I had not heard nuts could make it complete either... Guess it's a good thing I usually combine my oats with almonds

[smokethedays]

Interesting! I had not heard that

I know it's incomplete, but I had not heard nuts could make it complete either... Guess it's a good thing I usually combine my oats with almonds

Oats, wheat and other grains Amino Acid profile is 0.40 I believe, compared with egg whites 0.97, 1.0 being 100%.

[M302_Imola]

Oats, wheat and other grains Amino Acid profile is 0.40 I believe, compared with egg whites 0.97, 1.0 being 100%.

Thanks smoke, good info to know!

I know it's incomplete, but I had not heard nuts could make it complete either... Guess it's a good thing I usually combine my oats with almonds

same here, almonds are the bomb: bbpump:

[fit4ever180]

Oats, wheat and other grains Amino Acid profile is 0.40 I believe, compared with egg whites 0.97, 1.0 being 100%.

Interesting... Do you have a link that shows a table or something with this info smoke?