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Thread: UNoffical "How to Bulk" thread and sample diet...

  1. #161
    reciprocation23's Avatar
    reciprocation23 is offline New Member
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    thanks guys, I am new here and feel at home already! I only crap 1-2 times a day tho lol.

  2. #162
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
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    yes, an old thread.... but!

    this link taking me to the Excel spreadsheet is no longer available. Anyone have a copy?

    "We have included an excel document created by Elliot @ AR that will calculate your calorie needs for you, using the Harris Benedict formula.

    Elliot's Harris Benedict Calculator for Males:
    http://www.geocities.com/arelliotness/
    Download the document named: harris-elliot.xls"

  3. #163
    ALTOP is offline New Member
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    This is a real big help. Gives me lots of ideas to help me plan better. Thanks to all who helped with this.

  4. #164
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    i always find myself reading this post.... i think this will be the fifth time...!!!!

  5. #165
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    awsome man thx. will try this b4 and durring my first cycle.

  6. #166
    Callsign's Avatar
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    Great stuff!!! Gonna have to redisign my diet.. Thanks bro

  7. #167
    ChevyHero is offline New Member
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    I will put this diet to the test! Thanks for taking the time to put it together

  8. #168
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    Stats:
    36 yrs old
    6'2" 245-250lbs
    bf 12-14%

    This is what I have been trying to stick to. Centers mainly around chicken and steak. I like to sub sweet potatoes and the occasional idaho spuds for the brown rice. I am trying to get around 5k cal/day.

    meal 1: Pro/carb
    8 egg whites, 2 scoop of whey protein, 1 cup oatmeal, 1/2 cup blueberries

    75g protein / 64g carbs / 5g fat

    meal 2: Pro/fat
    12 oz beef tenderloin, ¼ cup swiss cheese, green veggies

    76g protein / 2g carbs / 24g fat

    meal 3: Pro/carb
    2 chicken breast, 1 and a half cup brown rice (will sub with sweet potatoes)

    60g protein / 64g carbs / 3g fat
    **disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

    meal 4: Pro/fat
    12 oz beef tenderloin, 1/4cup swiss cheese, green veggies

    76g protein / 2g carbs / 24g fat

    workout

    meal 5: Pwo nutrition
    2 scoops Dark Matter / 30 min later 2 scoops whey

    50g protein / 80g carbs / 0g fat


    meal 6: Ppwo
    2 boneless skinless chicken breast, ½ cup brown rice (will sub sweet potatoes)

    60g protein / 70g carbs / 3g fat


    meal 7: Pro
    2 scoops whey,
    50g protein /


    meal 8: Before bed
    3 scoops of casein protein,

    60g protein / 3g carbs /




    ANY SUGGESTIONS????

  9. #169
    Pkk
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    Really good read thanks

  10. #170
    coryfromtx is offline New Member
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    I have a dumb question, should I be working out or just doing cardio during a bulk period. I know I am a rookie

  11. #171
    jasonmarc is offline New Member
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    will the first meal work for pre workout

  12. #172
    Trunewb is offline New Member
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    Anyone else have a hard time taking down 1 cup of oatmeal? Any suggestions? That just a lot of oatmeal lol!

  13. #173
    pyschomab's Avatar
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    for years I still refer to this!

  14. #174
    Dav
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    Quote Originally Posted by LeanMeOut View Post

    Meal 1: Pro/Carb

    8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

    50g protein / 54g carbs / 5g fat



    Meal 2: Pro/Fat

    Lean Ground Beef, ¼ cup swiss cheese, green veggies

    55g protein / 2g carbs / 20g fat



    Meal 3: Pro/Carb

    Chicken Breast, 1 and a half cup Brown Rice

    55g protein / 64g carbs / 3g Fat
    **Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


    Meal 4: Pro/Fat

    2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

    60g protein / 2g carbs / 13g Fat



    Workout


    Meal 5: PWO Nutrition

    2 Scoops Whey Protein / 80g of Dextrose

    40g protein / 80g carbs / 0g fat



    Meal 6: PPWO

    Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

    50g protein / 70g carbs / 3g fat



    Meal 7: Pro/Fat

    Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
    50g protein / 5g carbs / 18g fat



    Meal 8: Before Bed

    3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

    60g protein / 3g carbs / 21g Fat


    That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

    *Reminder: This is a PRIMER. It’s not mean to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.





    Here comes the fun part: Question and Answer….

    Q: What about dairy?
    A: This is totally dependant upon your goals. If you don’t mind the bloat from milk then go for it. Skim milk is a better choice as far as mixing fats and carbs go. Remember you are bulking so you have more freedom in your dietary choices.

    Q: How often should I eat?
    A: You’ll have to do the math to see how often you will have to eat to get your 7-8 meals a day in. If your up for 16 hours a day, then every 2 hours is how often you need to eat.

    Q: Is sodium an issue?
    A: Outside of the bloating issue, or if you have high cholesterol, no.

    Q. How do I make my meals not taste like cardboard?
    A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

    Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
    A. No. Be a man. Those mixes have ridiculous amounts of sugar.

    Q. What about fruit?
    A: Go for it, like with dairy you are BULKING. You have more freedom in your dietary choices.

    Q: What are some good sources of Lean Protein?
    A: Eggs, Fish, Chicken, Steak, Ground Beef, Whey Protein, Turkey….. the list goes on forever. Do a search and look through other people’s diets for ideas on protein

    Q: What are some good sources of complex carbohydrates?
    A: Rice, Pasta, Whole Wheat Bread, Yams, Oatmeal…. Same as above

    As a final note we would like to thank SwoleCat and the rest of the diet forum participants for their help and influence on this post.

    And we will end this sticky with a quote:

    “Your desire to change must be greater than your desire to stay the same.”



    LMO & Rambo

    --------------------------------

    Sources:

    http://www.weight-loss-i.com/calorie...s-benedict.htm
    Hi, I like the look of this meal plan but I have a couple of question I hope someone can help me with. It doesn't mention the weight of the chicken breasts, would this be a 6oz chicken breast. What size are the tins of tuna, in my local shop there are a few different sizes, also they are all either in brine or sunflower, the brine would be ok yeah?. Last question, for the last meal, do I mix the 1.5 table spoons of flax seed with the shake, like does the oil mix ok in a shake?

    Thanks
    Dave

  15. #175
    adamjames is offline Member
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    oils fine in a shake, brine or sunflower doesent matter i prefer sunflower make sure its got more mono than poly, youl find hidden saturates in the meat u eat, post workout i take fats!

  16. #176
    psillyness is offline New Member
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    great diet thread. wouldn't it be a good idea to take in a little bit of BCAA before cardio on an empty stomach?

  17. #177
    adamjames is offline Member
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    take glutamine prior to cardio or 20 gs protein shake, theres a real good post somewere about cardio and muscle wasting if you can find it, the intensity of it is quite important to keep gains, u dont wanna go full wack keep it around 60 70% full heart rate, i think its a post by phate?

  18. #178
    psillyness is offline New Member
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    thanks. that was a good read too. should you take the protein around 25-30min before cardio? also, u say you take in fats PWO - immediately PWO? why exactly? i ask because there is a bit of controversy on this....

  19. #179
    lepooj is offline New Member
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    excellent post this will help me a lot.

  20. #180
    chi's Avatar
    chi
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    interesting read and good diet for putting on lean mass

  21. #181
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    great post to read for a new comer. I have only tried pro hormone for a 4 week trial and i saw huge gains....I'm going to do my research to see what is best for me now. Thank you for the starting info...

  22. #182
    chi's Avatar
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    started this diet today and will post my results in a new thread

  23. #183
    dt725 is offline Junior Member
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    holy crap that is alot. I will take this into consideration. you must be a mountain of a man to handle that

  24. #184
    Tamim_ibn_Aqa is offline New Member
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    This is a superb and extremely helpful post! It definitely stands the test of time (7 years now!).

    If I may nerd out for a second, though...

    I didn't read all 5 pages of responses, but I thought I would point out for our international friends (I'm in the U.S.) that 'calories' and 'Calories' are not the same thing.

    'Calories' with a capital 'C' are known as food calories, and are equal to 1000 calories (with a lowercase 'c'). It doesn't really matter to us Americans because our nutrition labels show 'Calories.' However, Europe and other countries (I think maybe Australia) show 'kcal' (kilocalories) and 'J' (Joules) as their units of energy (Joules is metric). Therefore, just to clear things up:

    1 Calorie = 1,000 calories = 1 kcal

    Not that anyone in Europe would think they have to eat only 3 Calories a day. Just saying!

  25. #185
    eire-lifter is offline New Member
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    First time poster on a course of 200 test prop, 100 decanate, 100 enanthate and anavar tabs and tamoxifen . Month in after putting on 5 - 6 kilos so fare. Just wondering is my diet Ok as I'm new enough to steroids and not quite sure how much my food intake should be. Im 23 years old, 86kilos and 6"0 tall play soccer for an hour twice/three times a week for cardio is this enough also?
    Meal 1

    4 weetabix + milk
    6 egg whites

    Meal 2

    Post workout shake 50grams,
    Tub of muller rice

    Meal 3

    300grams of meat with 70 grams of brown rice/multicolred pasta + sauce

    Meal 4

    200grams of cod fillets in breadcrumbs

    Meal 5

    2 scoops of casein protein
    cheese sandwhich in brown bread

    10-12 hours sleep



    Just wondering should I be eating less/more? Im on a split body workout 4 sets of 12-10-8-6-12 on each bodypart so 8sets a day. day 1-chest/legs, day 2-back/shoulders, day 3-arms, day 4-rest day or cardio. Is this enough training? Just looking a bit of good advice basically to see if im on the right track.

    Thanks.
    Last edited by eire-lifter; 02-18-2011 at 07:11 PM.

  26. #186
    bozlet is offline Banned
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    shouldnt meal 8 before bed be casein protein not whey?

  27. #187
    BJJ's Avatar
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    ^^^
    it should be casein yes

  28. #188
    bozlet is offline Banned
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    and why is this diet have 420grams of protein for a 220 pounder wtf..... thats like how much roid munchers need lol

  29. #189
    bozlet is offline Banned
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    and also..... 3500 calories a day for bulking?? which BMR did did u times that by ... sounds a bit low for a 26 weighin 2200 unless they train like twice a week ? lol

  30. #190
    Bigbody45 is offline New Member
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    CASEIN before bed=MAJOR WEIGHT GAIN SON!

  31. #191
    juan1122 is offline New Member
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    hey im 26 years old 5'7 weight 120lbs,,, yes my friends only 120lbs i know its really sad 14 years old kids are bigger than me i recently met met a friend after 5 years and he used to be as skinny as my but now hes huge,,, hes been using roids and hes telling me to do the same thing,
    but a lot of people is telling me that roids are not for me right now cause i havent been training for long enogh but my friend is sayind that doesnt matter what should i do friends i need help over here

  32. #192
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    Quote Originally Posted by juan1122 View Post
    hey im 26 years old 5'7 weight 120lbs,,, yes my friends only 120lbs i know its really sad 14 years old kids are bigger than me i recently met met a friend after 5 years and he used to be as skinny as my but now hes huge,,, hes been using roids and hes telling me to do the same thing,
    but a lot of people is telling me that roids are not for me right now cause i havent been training for long enogh but my friend is sayind that doesnt matter what should i do friends i need help over here

    FIRST of all your in the wrong section, you need to learn how to eat, and you need to read the site rules and stickies.

  33. #193
    GabeS is offline New Member
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    I noticed in the first post it mentioned it tasting like cardboard and how to make it taste better..

    Can one use regular condiments lets say on the lean beef or chicken breast, like salt, oregano, garlic, etc...?

    and on the sugar side, how bad is injesting sugar during bulking phase? I usually eat cake or similar deserts once a day or at least eod, keep in mind i am one of those super skinny/ripped guys, Starting my 2nd cycle of test e. 500mg p w.
    is this something i should completely cut out of my diet even thought It is literally impossible for me to gain even a gram of fat?.(exageration)

  34. #194
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    Really good thread, best side of it was that it was explained really simple

  35. #195
    GabeS is offline New Member
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    Quote Originally Posted by GabeS View Post
    I noticed in the first post it mentioned it tasting like cardboard and how to make it taste better..

    Can one use regular condiments lets say on the lean beef or chicken breast, like salt, oregano, garlic, etc...?

    and on the sugar side, how bad is injesting sugar during bulking phase? I usually eat cake or similar deserts once a day or at least eod, keep in mind i am one of those super skinny/ripped guys, Starting my 2nd cycle of test e. 500mg p w.
    is this something i should completely cut out of my diet even thought It is literally impossible for me to gain even a gram of fat?.(exageration)
    200 posts in this thread and I cant get a simple reply for a simple question.?

  36. #196
    BurntRbr's Avatar
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    great post and this diet section rocks

  37. #197
    Twin is offline Associate Member
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    good info

  38. #198
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    As a new member, this is what i needed to see.. I'm going to start this "BULK" diet next week. Im stuck at 155-160 for a long, long time. I did a cycle of ph called 1-ad a few years ago and gained about 8 lbs. And of course lost it do to improper diet. My next cycle i think im going to keep the gains now! Thanks so much for this post and the others who added to it. I really like this forum and plan to stick around for a while!

  39. #199
    Baxter0911 is offline New Member
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    This is really great info and goes along with alot I've learned and have tried to implement so far. I do have one question, when talking about egg whites, is it ok to sub eggwhites in the carton for "real" egg whites, as that is time consuming, as for price I'm not sure which is cheaper. Hope someone can help, it just might be easier to keep a couple cartoons of pourable eggwhites for 1st meal as opposed to a couple crates of eggs in the frig.

  40. #200
    ravid32 is offline New Member
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    I'm 19 year old 5'8 135 pounds trying hit 155 within 4-6 weeks. Any recommended diets within a student budget and not time consuming? sorry for the double posts

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