diet bulk myfriend

[Gioz]

my friend is tall and weighs 1.68 69/70kg ... soon will make a cycle of testosterone and this is the diet that I wanted him to do:

Meal1: 40g protein - 300ml skimmed milk - 50g oats - 1caffé - 50g wholemeal bread with 1uovo Meal2: (pre workout): 200g rice - 150g chicken - vegetable
Meal3: (post workout): Amino +5 rice cakes
Meal4: Potatoes 400g +150 g chicken / turkey
Meal5: 120g rice - 120g tuna natural - 15g olive oil - vegetables

Carbs: 450
Prots: 180
Fats: 30
Kl: 3000

Workout: 5xweek

[Gioz]

uppp

[Nakanoshima]

How old is that guy? Tell him to get to 80kg naturally before anything else. I'm not saying start a cycle the day he hits 80kg, but it's a good goal weight and doing it naturally will teach him how to eat.

He needs to eat more protein - at least 250g

For a bulk he should start with a 40/40/20 split.

Read the how to bulk sticky and start there.

[38jumper38]

How old is that guy? Tell him to get to 80kg naturally before anything else. I'm not saying start a cycle the day he hits 80kg, but it's a good goal weight and doing it naturally will teach him how to eat.

He needs to eat more protein - at least 250g

For a bulk he should start with a 40/40/20 split.

Read the how to bulk sticky and start there.

that's it........

[Gioz]

that's it........

? thanks

[Gioz]

uppppppp

[digsy1983]

GIOZ, youve got all the information on bulking in the 'stickies' (thread at the top of the nutrition page forum)
you should have gained some good knowledge from when you asked for adivce a couple of weeks ago.

work out your friends TDEE.
you can do this by using the formula in the TDEE stickie, or by finding out his bodyfat % and multiplying his lean body mass it by 15 (lbm x 15)

this will give you the calories he should be eating for maintenace. add 300-500 more cals for bulking, then set it with the marcos given above 40/40/20.

[Gioz]

ok understood, however, the diet above is ok I think. the choice of food is bn?

[>Good Luck<]

ok understood, however, the diet above is ok I think. the choice of food is bn?

Needs post workout nutrition like a shake or something. That will put him up a little higher on the calories and up the protein. Also could do 1/2 cup oats in the shake to get even more!! My PWO shake is 800 calories or so. 2 scoops protein, cup of milk, banana, oats, dextrose & peanut butter
Mmmmmmm

[Gioz]

I know .. However, after about 1 hour of love and rice cakes, 400patate eat meat.

[bdos]

You think 1.68 is tall as in 1m68cm? Either iv got my height wrong or i just hang out with Really tall people.

Need to add to everything i eat more than that a day and im still stuck at 68-70kgs