Bulk diet not really working....take a look.

[siddy101]

25
172 lbs
14 percent bf(roughly)
5ft 9'

here we go...(sorry about the format, copy/paste)

Breakfast
Lowan - Wholegrain Rolled Oats, 120 g 464cal 73g carbs 10g fat 13g pro
Bulk Powders - Wpc, 40 Grams 156cal 3g carb 3g fat 30g pro
Zeagold - Frozen Egg White, 294 ml 145 cal 1g carb 0g fat 34g pro
Devondale - Skim Milk 99.9% Fat Free, 125 ml 45 7g 0g 4g

total - 810 cal 84 carbs 13 fat 81 pro

Snack
Coles - Tuna Sandwich In Brine, 175 g 185cal 1g carbb 1g fat 44pro
Jlh Heinz - Shredded Chicken Breast - Natural Smoke Flavour, 85 g 73cal 1g carb 1g fat 14gprotein
Nuts - Macadamia nuts, raw, 20 g 144cal 3g carb 15g fat 2gpro

total - 402 cal 5 carbs 60 protein

Lunch
Lilydale - Chicken-Full Breast 1 Piece, 1 piece 105cal 1g carb 1g fat 22g protein
Sun Rice - 90 Second Brown Rice, 125 g 188 cal 36gcarb 2g fat 5g protein
total- 232 cal 37carbs 3 fat 27 protein

snack
Lilydale - Chicken-Full Breast 1 Piece, 1 piece 105cal 1g carb 1gfat 22g pro

total - 105cal 1 fat 22 protein

snack(1 hour later due to work schedule)

Bulk Powders - Wpc, 40 Grams 156cal 3gcarb 3g fat 30g protein

Pre-workout snack

Coles - 5 Star Extra Lean Beef Mince. 5%Fat, 125 g 161cal 1gcarb 6gfat 27g protein
Sun Rice - 90 Second Brown Rice, 100 g 150 cal 29gcarb 1gfat 4g protein
total - 311 cal 190carb 2g fat 31 pro

post workout
Optimum Nutrition - Serious Mass, 1 Heaping Scoops (334g) 631cal 126carb 2fat 27protein
total 631cal 126 carb 2 fat 27 protein

Tea
Lilydale - Chicken-Full Breast 1 Piece, 1 piece 105cal 1 carb 1fat 22 protein
Birds Eye-Steamfresh - Peas, Carrots and Corn Mix, 200 g 127 cal 20carb 1 fat 5 protein

total 232 cal 21 carb 2 fat 27protein

Before bed
Sanitarium - Natural Peanut Butter - Smooth- 100% Nuts, 1 tb 154cal 3 carb 13 fat 7protein
Coles - Low Fat Cottage Cheese, 250 g 228cal 15 carb 6 fat 28pro
total - 382 cal 18 carb 19 fat 35 pro

Grand Totals:
cal 3953 carb 451 fat 69 367 protein

Not only am I not gaining as much as i would like to, I am also getting a little fat too! i don't understand...
My occupation and lifestyle is fairly physical too btw.
thanks in advance

[--->>405<<---]

Grand Totals:
cal 3953 carb 451 fat 69 367 protein

Not only am I not gaining as much as i would like to, I am also getting a little fat too! i don't understand...
My occupation and lifestyle is fairly physical too btw.
thanks in advance

hey siddy

its no wonder ur getting fat!

172lbs 14%bf = 172 x .86(%LBM) = 147.92lbs LBM

rough starting maintenance: (LBM x 15) = 147.92 x 15 = 2218cals

bulk = 500cal surplus: 2218 + 500 = 2718

3953 - 2718 = 1235(cals above where u shouldve started bulking)


i suggest u read the stickies:

dieting 101: cutting

how to bulk


FYI: i have @175lbs LBM (almost 30lbs more than u) and bulk at 3200cals gaining @2lbs per week

[siddy101]

405, this isn't the first time you've helped me so thanks again

ill copy/paste my reply I posted on another forum when confronted with similar advice..

My apolagies for delayed reply,

Using different calculations I have averaged out my maintain cals at about 2200-2500. eating 300-500 above maintanance proved fruitless and for 6 months possibly gained 1-2 pounds. So Finally I just started eating like an animal, and still very little gains...
My workout program atm is MAX o/t 4 nights a week and i don't do cardio as I'm running around at work all day(construction).
thanks for replies. I'm at a loss of where to go from here.....

[--->>405<<---]

405, this isn't the first time you've helped me so thanks again

ill copy/paste my reply I posted on another forum when confronted with similar advice..

My apolagies for delayed reply,

Using different calculations I have averaged out my maintain cals at about 2200-2500. eating 300-500 above maintanance proved fruitless and for 6 months possibly gained 1-2 pounds. So Finally I just started eating like an animal, and still very little gains...
My workout program atm is MAX o/t 4 nights a week and i don't do cardio as I'm running around at work all day(construction).
thanks for replies. I'm at a loss of where to go from here.....

seems like u gave urself part of the answer rite there.

if eating 500+ ur maintenance (3000cals) does not produce gains instead of jumping up almost 1000cals maybe u should try for 3250cals. see how u fare. or even 3500cals with cardio 3x per week.

u just need to play with it. personally id pick something like i said above and try it for 2 weeks. keep track of ur bf% and adjust if necessary.

if ur gaining fat u either need to cut cals or add cardio..

[siddy101]

Ok then i'll give it a shot and report back,
many thanks!