Bulking for the Season

[Ripples]

Hello,

I am hoping for some help/advice on my plan to bulk. I am 27 years old, 5'10 (175cm), and 170lbs (77kg). I work everyday Monday to Friday from 9am to 5pm, then I go to school from 6pm to 9pm on Tuesdays and Thursdays.

So the only time I'm able to work out is Mon, Wed, and Fri. Leaving the weekend for me to relax and actually enjoy myself.

I calculated that my BMR is 2491.9 if I exercise 3 times a week. And since I'm wanting to bulk, I'll increase my calories by 500 day totaling around 3000 calories each day.

This is what I plan to eat everyday for several weeks (mixing it up a little so I dont get bored). Hoping someone could calculate my daily intake and give advice on it.

Meal 1: Breakfast
5 Egg whites, 1 scoop of whey, 1 cup of oats, banana, 1 tbsp on pb.

Meal 2: Snack at work
Sandwich; 5 slices of Ham or Turkey, 3 slices of swiss cheese, some veggies

Meal 3: Lunch
Chicken breast, 1.5 cup of brown rice

Meal 4: Snack at work
Sandwich; can of tuna, 1 tbsp of mayo, veggies, coffee

Gym after work

Meal 5: PWO
2 scoops of ISO whey, banana

Meal 6: Dinner
Chicken breast, 1 cup of brown rice, veggies

Meal 7: Snack
Lean protien of choice, 2 tbps of pb.

Meal 8: Before bed
2 scoops of whey, 1 tbsp of flax seed oil, 2 tbsp of cottage cheese

Supplements: Multi-V, ***** 3-6-9, ***** 3, CoQ10, and Creatine (Kre-Alkalyn).

I will change a couple things up so I dont get sick/bored such as switching the tuna sandwich for chicken. Or the chicken dinner for a fish dinner. I am a little concerned about the mercury content in fish, so maybe someone else can give me a substitute.

My goal is to gain 10-15 lbs of lean muscle within a few months.

Thanks again for reading through all this, your help is appreciated.

[Noles12]

Diet needs some real work. The ham sandwiches with swiss are no good. Let some guys like Nark or Phate get in here and really help you out

[Klimax]

Are you considering bmr and tdee the same?
How do you expect that anyone wants do the maths for you?

[**TOP**]

Hello,

I am hoping for some help/advice on my plan to bulk. I am 27 years old, 5'10 (175cm), and 170lbs (77kg). I work everyday Monday to Friday from 9am to 5pm, then I go to school from 6pm to 9pm on Tuesdays and Thursdays.

So the only time I'm able to work out is Mon, Wed, and Fri. Leaving the weekend for me to relax and actually enjoy myself.

I calculated that my BMR is 2491.9 if I exercise 3 times a week. And since I'm wanting to bulk, I'll increase my calories by 500 day totaling around 3000 calories each day.

This is what I plan to eat everyday for several weeks (mixing it up a little so I dont get bored). Hoping someone could calculate my daily intake and give advice on it.

Meal 1: Breakfast
5 Egg whites, 1 scoop of whey, 1 cup of oats, banana, 1 tbsp on pb.

Meal 2: Snack at work
Sandwich; 5 slices of Ham or Turkey, 3 slices of swiss cheese, some veggies

Meal 3: Lunch
Chicken breast, 1.5 cup of brown rice

Meal 4: Snack at work
Sandwich; can of tuna, 1 tbsp of mayo, veggies, coffee

Gym after work

Meal 5: PWO
2 scoops of ISO whey, banana

Meal 6: Dinner
Chicken breast, 1 cup of brown rice, veggies

Meal 7: Snack
Lean protien of choice, 2 tbps of pb.

Meal 8: Before bed
2 scoops of whey, 1 tbsp of flax seed oil, 2 tbsp of cottage cheese

Supplements: Multi-V, ***** 3-6-9, ***** 3, CoQ10, and Creatine (Kre-Alkalyn).

I will change a couple things up so I dont get sick/bored such as switching the tuna sandwich for chicken. Or the chicken dinner for a fish dinner. I am a little concerned about the mercury content in fish, so maybe someone else can give me a substitute.

My goal is to gain 10-15 lbs of lean muscle within a few months.
Thanks again for reading through all this, your help is appreciated.

Say whattttttttttttttt!!!! If you learn how to do this within a few months please let us all know!!!


Whats your long term goal here??

[Test 01]

meal 2 needs some work

[Ripples]

Say whattttttttttttttt!!!! If you learn how to do this within a few months please let us all know!!!


Whats your long term goal here??

Well, considering that if you add an extra 500 calories per day you should be able to gain 1 pound in a week. When I said a few months, take 1 pound a week and by 3 months, you should gain around 12 pounds. I dont think gaining 10-15 in 3-4 months is impossible... is it? That's why I'm posting here for help.

My long term goal is to weight 185lbs (I'm 170 now), cut.

Are you considering bmr and tdee the same?
How do you expect that anyone wants do the maths for you?

I'm not sure what "tdee" means. And no, I am not expecting anyone do anything for me, I am hoping that someone could give me advice on the diet plan that I listed.

I calculated that my BMR is 2491.9 if I exercise 3 times a week. (so I multiplied my BMR by 1.375, giving me 2491.9)And since I'm wanting to bulk, I'll increase my calories by 500 day totaling around 3000 calories each day.

[**TOP**]

[QUOTE=Ripples;4905505]Well, considering that if you add an extra 500 calories per day you should be able to gain 1 pound in a week. When I said a few months, take 1 pound a week and by 3 months, you should gain around 12 pounds. I dont think gaining 10-15 in 3-4 months is impossible... is it? That's why I'm posting here for help.

QUOTE]


Well that theory sounds good(i think thats the old mentzer theory) but if it were to be true you would see guys that are huge all the time,now gaining 15LBS in 3-4 months is possible,but not 15lbs of muscle, only a limited amount would be muscle the rest water and fat.

[Ripples]

Well that theory sounds good(i think thats the old mentzer theory) but if it were to be true you would see guys that are huge all the time,now gaining 15LBS in 3-4 months is possible,but not 15lbs of muscle, only a limited amount would be muscle the rest water and fat.

Oh I see. If that's the case then so be it. My goal is to be 185 lbs cut, whether it becomes a long term or short. I'm more concerned about my diet, if it's a sound one. I understand that when I start gaining more weight that I will need to increase the amount of food, but for now, at 170 I'm looking for a guide.

P.S. I used the "UNoffical "How to Bulk" thread and sample diet..." thread that is stickied to calculate my BMR... if it's old, maybe someone can post a new one?

Thanks again for the replies.

[**TOP**]

Oh I see. If that's the case then so be it. My goal is to be 185 lbs cut, whether it becomes a long term or short. I'm more concerned about my diet, if it's a sound one. I understand that when I start gaining more weight that I will need to increase the amount of food, but for now, at 170 I'm looking for a guide.

P.S. I used the "UNoffical "How to Bulk" thread and sample diet..." thread that is stickied to calculate my BMR... if it's old, maybe someone can post a new one?

Thanks again for the replies.

Have you watched any of this? It will help you better understand your body

http://forums.steroid.com/showthread.php?t=323516



And please tell me you arent cycling yet??

[Ripples]

Have you watched any of this? It will help you better understand your body

http://forums.steroid.com/showthread.php?t=323516



And please tell me you arent cycling yet??

Yes, I have watched it a long time ago. I'll look over it again to refresh my memory. But are you saying that my diet plan that I listed is way off? What would you change if anything.

[**TOP**]

Hello,

I am hoping for some help/advice on my plan to bulk. I am 27 years old, 5'10 (175cm), and 170lbs (77kg). I work everyday Monday to Friday from 9am to 5pm, then I go to school from 6pm to 9pm on Tuesdays and Thursdays.

So the only time I'm able to work out is Mon, Wed, and Fri. Leaving the weekend for me to relax and actually enjoy myself.

I calculated that my BMR is 2491.9 if I exercise 3 times a week. And since I'm wanting to bulk, I'll increase my calories by 500 day totaling around 3000 calories each day.

This is what I plan to eat everyday for several weeks (mixing it up a little so I dont get bored). Hoping someone could calculate my daily intake and give advice on it.

Meal 1: Breakfast
5 Egg whites, 1 scoop of whey, 1 cup of oats, banana i would remove this, 1 tbsp on pb.

Meal 2: Snack at work
Sandwich; 5 slices of Ham would rather it be chicken or tuna or Turkey, 3 slices of swiss cheese remove this, some veggies add 1 tsp natural pb
Meal 3: Lunch
Chicken breast, 1.5 cup of brown rice add veggies

Meal 4: Snack at work
Sandwich; can of tuna, 1 tbsp of mayo cut this, veggies, coffee

Gym after work

Meal 5: PWO
2 scoops of ISO whey, banana add BCAA while working out

Meal 6: Dinner
Chicken breast, 1 cup of brown rice cut this, veggies

Meal 7: Snack
Lean protien of choice, 2 tbps of pb.

Meal 8: Before bed
2 scoops of whey, 1 tbsp of flax seed oil, 2 tbsp of cottage cheese

Supplements: Multi-V, ***** 3-6-9, ***** 3, CoQ10, and Creatine (Kre-Alkalyn).

I will change a couple things up so I dont get sick/bored such as switching the tuna sandwich for chicken. Or the chicken dinner for a fish dinner. I am a little concerned about the mercury content in fish, so maybe someone else can give me a substitute.

My goal is to gain 10-15 lbs of lean muscle within a few months.

Thanks again for reading through all this, your help is appreciated.

FIXED IN bold
And again this is what i would do,ive never taken steroids im natural im 6'0 tall 213 and between 11-14% bf