Bulking Diet Critique Please

[Dylan-W]

Hey Guys,

I have just attempted to create a bulking diet for the first time, so any advice would be greatly appreciated. I have tried to create it so I can prepare every meal until dinner time before I leave the house.

Here it is:

Time - Food - Protein (g) - Carbs (g) - Fats (g) - Calories

Meal 1
9:00 AM - 4 Eggs - 24 - 0 - 20 - 284
2 Pieces Toast (Rye) - 6 - 30 - 2 - 164
1 tbspn butter - 0 - 0 - 11 - 100
3 Scoops Mass Gainer - 48 - 50 - 11 - 499
500 mL lite milk - 20 - 28 - 6 - 236
Meal Total - 98 - 108 - 50 - 1283

Meal 2
11:00 AM - 200 g Chicken - 56 - 0 - 5 - 273
4 Pieces Bread (Rye) - 12 - 60 - 4 - 328
1 tbspn mayonaisse - 0 - 1 - 5 - 48
1 Banana - 1 - 31 - 0 - 121
Meal Total - 69 - 92 - 14 - 770

Meal 3
1:00 PM - 200 g Ham - 34 - 8 - 18 - 326
4 Pieces Bread (Rye) - 12 - 60 - 4 - 328
1 tbspn mayonaisse - 0 - 1 - 5 - 48
Meal Total 46 - 69 - 27 - 702

2:00 PM - 30 g black powder - 0 - 22 - 0 - 90

3:00 PM Workout and Cardio

5:00 PM - 2 Scoops Post Workout - 31 - 6 - 1 - 152
500 mL lite milk - 20 - 28 - 6 - 236
Meal Total - 51 - 34 - 7 - 388

- Meal 4 - - -
6:00 PM - 200 g chicken - 56 - 0 - 5 - 273
1 cup brown rice - 4 - 33 - 1 - 150
1 cup salad - 2 - 8 - 0 - 35
Fat Free Italian Dressing - 1 - 4 - 1 - 20
Meal Total - 63 - 45 - 7 - 478

Meal 5
9:00 PM - 3 Scoops Mass Gainer - 48 - 50 - 11 - 499
500 mL lite milk - 20 - 28 - 6 - 236
1 Apple - 0 - 14 - 0 - 53
1 Orange - 2 - 22 - 0 - 86
Meal Total - 70 - 114 - 17 - 874

Day Total - 397 - 462 - 122 - 4495

[MBMETC]

Ok, i see your like me and don't like veggies, but you need to try to incorparate them.
A couple of things
1. Based on other post from you, this is gonna be lots of eating
perhaps killing the gainers.
2.lose the butter on your toast try a suger free jam or spread instead.
3.alot of bread,sub a baked potato or yams
4.omega's 3,6,9-wheres the fish
5.salad and veggies are free macros, but keep in mind can be filling

it's a good start. It's gonna be tough upping your caloric intake from where it is now thats why i say maybe skip the gainers for now and wath your fat intake your going for lean muscle build not fat

[Dylan-W]

Ok, i see your like me and don't like veggies, but you need to try to incorparate them.
A couple of things
1. Based on other post from you, this is gonna be lots of eating
perhaps killing the gainers.
2.lose the butter on your toast try a suger free jam or spread instead.
3.alot of bread,sub a baked potato or yams
4.omega's 3,6,9-wheres the fish
5.salad and veggies are free macros, but keep in mind can be filling

it's a good start. It's gonna be tough upping your caloric intake from where it is now thats why i say maybe skip the gainers for now and wath your fat intake your going for lean muscle build not fat

The butter is to make the eggs with, I won't put any on my toast. If it makes a big difference I can cut it out, but to be honest I'd rather gain a little bit of a belly whilst I'm bulking up and also have a delicious breakfast. Also, my friend told me that having a slighty higher bf promoted muscle growth, is there any truth to this?

I don't quite understand why I would cut the gainers right now, they are really tasty, easy to drink even if im full because of this and are an awesome source of protein/calories.

I don't like fish much to be honest, and it's something I'd rather not commit to eating every day. I do take a fish oil supplement every day though. Is this a suitable replacement? If not I suppose I'll just have to man up and find a way to get some fish in me.

I don't mind veggies, but I thought I was better off to have them raw (in salad) than cook them as they lose their nutrients when cooked.

Is there a benefit to me subbing in baked potatos or yams? I'd prefer to eat them to bread but I tried to think about practicality when designing this so I could have food I could take with me throughout the day and have meals that required cooking when I could definitely be at home so I didn't interrupt my diet too much, and when I am not home for tea I can have my "cheats" I've been reading about.

Also, could you explain macros to me? I'm new to this level of control over my diet

[MrGreen]

I am no diet expert and there are many others that can give you better advice them me but I know for sure you need to have a good lean meal right after your workout and cut the carbs as its later in the evening before bed. Your meal before bed shouldnt have many carbs as you will not need them sleeping.

[Dylan-W]

So if I switched the nighttime mass gainer to the max's nightime protein that should help?

And I don't think I can get a meal in any sooner after my workout to be honest. I normally finish about five pm, then it's a 20 minute drive home if traffic is good, which it normally isn't. Then I have to prepare the meal which will take 20 minutes at very best considering the chicken will take 17 minutes to cook if the oven is preheated when I get home God I wish I lived closer to my gym

[gbrice75]

Hey Guys,

I have just attempted to create a bulking diet for the first time, so any advice would be greatly appreciated. I have tried to create it so I can prepare every meal until dinner time before I leave the house.

Here it is:

Time - Food - Protein (g) - Carbs (g) - Fats (g) - Calories

Meal 1
9:00 AM - 4 Eggs - 24 - 0 - 20 - 284
2 Pieces Toast (Rye) - 6 - 30 - 2 - 164
1 tbspn butter - 0 - 0 - 11 - 100
3 Scoops Mass Gainer - 48 - 50 - 11 - 499
500 mL lite milk - 20 - 28 - 6 - 236
Meal Total - 98 - 108 - 50 - 1283

I would go with a better cleaner carb source then bread, especially rye. 1 cup of oats would be a much better choice. I would drop the mass gainer (they're all crap and a waste of money) and add 6 egg whites. You can also add a quick whey shake to get some protein in first thing in the morning. I guess you're bulking so the milk is ok, but that's alot of sugar. You say now you don't care about bodyfat, but i bet you will once it starts showing

Meal 2
11:00 AM - 200 g Chicken - 56 - 0 - 5 - 273
4 Pieces Bread (Rye) - 12 - 60 - 4 - 328
1 tbspn mayonaisse - 0 - 1 - 5 - 48
1 Banana - 1 - 31 - 0 - 121
Meal Total - 69 - 92 - 14 - 770

Again, poor carb choice. Replace with brown rice, sweet potato, quinoa, yam, lentils, beans, etc. Drop the banana at this meal

Meal 3
1:00 PM - 200 g Ham - 34 - 8 - 18 - 326
4 Pieces Bread (Rye) - 12 - 60 - 4 - 328
1 tbspn mayonaisse - 0 - 1 - 5 - 48
Meal Total 46 - 69 - 27 - 702

Ham or any cold cut/deli meat is a terrible choice for a protein source. It's full of sodium and preservatives, highly processed and a sub-standard protein source. Replace with a good clean source - chicken, turkey, tuna, bison, lean beef, etc. Again, the bread is also a bad choice - you're basically eating simple carbs. Replace with a better carb source
2:00 PM - 30 g black powder - 0 - 22 - 0 - 90

3:00 PM Workout and Cardio

You should have a pre-workout meal to fuel your workout. If possible, move meal 3 closer to 3pm - 1 - 1.5 hours prior to your workout is ideal

5:00 PM - 2 Scoops Post Workout - 31 - 6 - 1 - 152
500 mL lite milk - 20 - 28 - 6 - 236
Meal Total - 51 - 34 - 7 - 388

Consider adding 1 cup oats to your shake. Also keep in mind about what I said regarding milk and sugar content

- Meal 4 - - -
6:00 PM - 200 g chicken - 56 - 0 - 5 - 273
1 cup brown rice - 4 - 33 - 1 - 150
1 cup salad - 2 - 8 - 0 - 35
Fat Free Italian Dressing - 1 - 4 - 1 - 20
Meal Total - 63 - 45 - 7 - 478

Finally a good meal! Depending on how soon after this meal you go to bed, you might consider dropping carbs completely since there is little energy requirement. If you go to bed around 10pm or later, I think it's ok to leave them in here
Meal 5
9:00 PM - 3 Scoops Mass Gainer - 48 - 50 - 11 - 499
500 mL lite milk - 20 - 28 - 6 - 236
1 Apple - 0 - 14 - 0 - 53
1 Orange - 2 - 22 - 0 - 86
Meal Total - 70 - 114 - 17 - 874

Very poor meal. Drop it COMPLETELY. If this is right before bed, go with either a lean steak, cottage cheese, or a casein shake. Add 2 tbsp of natty PB if you go with the shake. Drop the fruit - it's a really bad idea - pure sugar before bed? Also drop the milk. If this meal is NOT before bed, you still need to drop it completely and replace with a lean protein and healthy fat source
Day Total - 397 - 462 - 122 - 4495

If meal 5 isn't your bedtime meal (literally before you hit the pillow), then make it a real meal as I suggested above, and do a casein shake, cottage cheese, or lean steak right before bed

I know it's a bulking diet and you can be more lenient, but personally I don't like it at all. Suggestions above in bold. I gave you a much cleaner diet that I doubt you'd gain any bodyfat on.

The butter is to make the eggs with, I won't put any on my toast. If it makes a big difference I can cut it out, but to be honest I'd rather gain a little bit of a belly whilst I'm bulking up and also have a delicious breakfast. Also, my friend told me that having a slighty higher bf promoted muscle growth, is there any truth to this?

Use PAM spray instead of butter, eggs taste the same, I do it every morning. Why would you want to gain any fat if you don't have to? I don't think you're thinking this through!

I don't quite understand why I would cut the gainers right now, they are really tasty, easy to drink even if im full because of this and are an awesome source of protein/calories.

Because gainers are a big waste of money. They will do about 1/4 of what real food will for you. There's barely any thermogenesis involved with gainers. Protein shakes are acceptable at certain times, but keep in mind these are all supplements - NOT meal replacements

I don't like fish much to be honest, and it's something I'd rather not commit to eating every day. I do take a fish oil supplement every day though. Is this a suitable replacement? If not I suppose I'll just have to man up and find a way to get some fish in me.

Fair enough if you don't like fish. I'd say man up and eat it, but you have to keep your sanity. As long as your supping with fish oils, I think you'll be ok.

I don't mind veggies, but I thought I was better off to have them raw (in salad) than cook them as they lose their nutrients when cooked.

Raw is best, eat them in as many meals as you can

Is there a benefit to me subbing in baked potatos or yams? I'd prefer to eat them to bread but I tried to think about practicality when designing this so I could have food I could take with me throughout the day and have meals that required cooking when I could definitely be at home so I didn't interrupt my diet too much, and when I am not home for tea I can have my "cheats" I've been reading about.

Breads in general are a poor processed carb choice. Basically like eating simple carbs. Yams or sweet potatos (not regular white potatoes) are a slow burning steady clean carb - a MUCH better choice.

Also, could you explain macros to me? I'm new to this level of control over my diet

What specifically do you want to know? protein = 4 calories/gram, carbs = 4 calories/gram, fat = 9 calories/gram

All comments above in bold

[spanish_aesthetics]

What are your stats don't see them anywhere and your diet is based out of what you weight, etc... and 397 grams of protein is way too much aim for 1/1.5 g per lb you weight.

[MBMETC]

The butter is to make the eggs with, I won't put any on my toast. If it makes a big difference I can cut it out, but to be honest I'd rather gain a little bit of a belly whilst I'm bulking up and also have a delicious breakfast. Also, my friend told me that having a slighty higher bf promoted muscle growth, is there any truth to this?

I don't quite understand why I would cut the gainers right now, they are really tasty, easy to drink even if im full because of this and are an awesome source of protein/calories.

I don't like fish much to be honest, and it's something I'd rather not commit to eating every day. I do take a fish oil supplement every day though. Is this a suitable replacement? If not I suppose I'll just have to man up and find a way to get some fish in me.

I don't mind veggies, but I thought I was better off to have them raw (in salad) than cook them as they lose their nutrients when cooked.

Is there a benefit to me subbing in baked potatos or yams? I'd prefer to eat them to bread but I tried to think about practicality when designing this so I could have food I could take with me throughout the day and have meals that required cooking when I could definitely be at home so I didn't interrupt my diet too much, and when I am not home for tea I can have my "cheats" I've been reading about.

Also, could you explain macros to me? I'm new to this level of control over my diet

BRICE ANSWERED YOU QUESTIONS

MACROS ARE THE SUBCONTENTS THAT MAKE UP YOUR FOOD EG: PROTIEN,CARBS AND FAT.

[BIG TEXAN]

Well I have quite a bit to say about your plan here but first, what are your stats? Height, weight, bf%, how often do you train, etc...