First Day of New Bulking Diet...

**Undecided09** · 05-08-2006, 09:43 PM

Hey today was the first day of my new bulking diet, lemme know what you think...

Meal 1 (11:00 am):
4 Eggs over easy 30 grams whey, 4 slices of toast (22 gram carbs per slice, 4 grams of protein), banana..

Meal 2 (2:00 pm):
Weight Gainer shake...100 grams carbs, 55 grams whey...

Meal 3 (5:00 pm):
9.6 ounce chicken breast, 4 slices bread (17 grams a slice), Carrots...

Meal 4 (8:00):
Same as meal 3

LIFT (9:45)...

PWO nutrition (meal 5, 11:00):
CytoGainer Shake...65 grams of protein, 95 grams of carbs...

not sure about the fat, but by my calculations the macros are...

315 grams of protein, 419 grams of carbs, 75 grams of fat...

315 x 4=1260
419 x 3.75=1571
75 x 9=675

1260+1571+675=3506 calories...sounds about right...

**Undecided09** · 05-09-2006, 09:05 AM

Bump

**1buffsob** · 05-09-2006, 09:41 AM

Macros seem about right. But I personally don't like any of your meals except PWO. Mixing macros in meal one, bread as your only real carb source, too many shakes, etc.

Also, how many hours do you sleep a day, as you only have 5 meals durring a 12 hour period?

1buffsob

**mwolffey** · 05-09-2006, 09:57 AM

too many mixed macros bro, yes you are bulking, but imo, dont worry about the shakes, whole food is best but do what you can...also dont count the protein in the carbs such as bread, they are not complete proteins, and should not be counted towards your daily values

**Undecided09** · 05-09-2006, 10:22 AM

k, makes sense, but two shakes is too much?? I don't see how that is too much?? Also, what do u mean by mixing macros??? I'm not too concerned with putting carbs and fat together if that is what you are getting at, its all experimentation, but my hypothesis is that even doing that I will still bulk without too much fat, based on my experiences thus far with my body...

**Undecided09** · 05-09-2006, 07:45 PM

bump...

**mwolffey** · 05-09-2006, 08:04 PM

fats kinda "piggy backs" on to the insulin response any carbs create, and are more likey to be stored as fat, its all about timing your meals around training and cardio, and utilizing the best macros to fit those time periods, trust me i was not too worried about seperating them either on my first real bulk: but i soon learned...after i learned this my bulking and cutting cycles have been much better...i have not had to worry about fat gain as much...i would highly suggest it

**Undecided09** · 05-09-2006, 08:11 PM

But I'm not concerned with putting on fat because my bulk is a lean bulk...My carbs are complex, fat is from flax, obviously some from meat, and my protein is lean...Not only that, but some fat will come with a bulk, thats why ur bulking, fat cutting is for bulking..I'm not suggesting you should try and put on as much fat as you can when bulking, but some is inevitable...Not trying to make it seem like its not what i want to hear, but this is my thought process...

**CENADICT** · 05-10-2006, 04:30 AM

Originally Posted by Undecided09

Hey today was the first day of my new bulking diet, lemme know what you think...

Meal 1 (11:00 am):
4 Eggs over easy 30 grams whey, 4 slices of toast (22 gram carbs per slice, 4 grams of protein), banana..

toast white or whole grain? eggs whole or just whites?

Meal 2 (2:00 pm):
Weight Gainer shake...100 grams carbs, 55 grams whey...

weight gainer = a lot of sugars....i would prefer a mix of 50grms whey and 100grms oats with milk or water

Meal 3 (5:00 pm):
9.6 ounce chicken breast, 4 slices bread (17 grams a slice), Carrots...

bread whole meal or white?...try taking some brown rice or potatoes since u already had bread in the morning

Meal 4 (8:00):
Same as meal 3

LIFT (9:45)...

PWO nutrition (meal 5, 11:00):
CytoGainer Shake...65 grams of protein, 95 grams of carbs...

not sure about the fat, but by my calculations the macros are...

315 grams of protein, 419 grams of carbs, 75 grams of fat...

315 x 4=1260
419 x 3.75=1571
75 x 9=675

1260+1571+675=3506 calories...sounds about right...

i do not see any EFA...

**CENADICT** · 05-10-2006, 04:35 AM

also u r taking alot of protein in meal 3 and 4 around 78grms in each meal..try putting another meal instead so u will be taking 50grms prot for 3meals instead. Better absorption.

I also agree with kyle..i used to combine macros but from last week i started to seperate and feel much better. It is actually easier to prepare the meals and I feel less bloated..well i'm not a guru, just some suggestions..

**Undecided09** · 05-10-2006, 08:59 AM

the eggs are whole, they are ***** three eggs though...The bread is whole wheat, I'm gonna see how this goes before I make any changes, see how my body reacts...

**1buffsob** · 05-10-2006, 09:14 AM

You asked for opinions, and you got them. What you decide to do with those opinions and suggestions, is up to you. I personally think your bulking diet could be MUCH better. But you apparently know enough to do your own thing.

1buffsob

**Undecided09** · 05-10-2006, 07:45 PM

buff why are all of your responses to my posts so condescending and critical?? I don't get it, when did I claim to know it all? Also, you have to listen to ur body man, I don't care what facts you throw at me, if you don't listen to your body ur dead from the start.. some things work for some and some for others, my caloric intake has never been above 2,500 in a day for my entire life and I have seen steady gains from just that, this was before I knew much about diet and training...my bulking diet is between 3,500-4,000, what would lead me to believe this wouldn't be beneficial as well?? I'm obviously doing something right, gimme some credit...I don't see what is wrong with seeing how my body reacts to this before I change anything...

**mwolffey** · 05-10-2006, 07:58 PM

I know bro...in any bulking diet you are gonna gain fat...but if you wanna do this right like 1buffsob said, you did ask for oponions, and you got them...but to do a true "clean bulk" where you keep fat gain to a minimum, which imo, is easier to do than having to cut for 12-16 weeks like most, you really should seperate macros....trust me bro, i learned the hard way, im just trying to help you along like somebody helped me. seperating macros is the key to diet success, and not having to do these long ass cutting periods...it will definately help you in the long run...good luck bro

**Undecided09** · 05-10-2006, 08:03 PM

ok, but i asked earlier what does separating macros mean and never got an answer???

***Narkissos*** · 05-10-2006, 08:14 PM

Originally Posted by Undecided09

I don't care what facts you throw at me,

I think you should care. You're new to all this.. and these guys who have been doing it a while now are giving you good advice

Originally Posted by Undecided09

if you don't listen to your body ur dead from the start.. .

Do you 'know' your body?

How? You've never bulked before.. You don't know what effect anything you do is going to have.

It's better that you listen to those that have preceded you.. than to jump in blindly and waste time.

Why ask for opinions if you do not want them?

Narkissos

***Narkissos*** · 05-10-2006, 08:18 PM

Originally Posted by Undecided09

ok, but i asked earlier what does separating macros mean and never got an answer???

Originally Posted by Undecided09

Also, what do u mean by mixing macros??? I'm not too concerned with putting carbs and fat together if that is what you are getting at,

In bold above: mixing macros: macros= macronutrients macronutrients= protein; carbs; fats

Narkissos

***Narkissos*** · 05-10-2006, 08:20 PM

Originally Posted by Undecided09

Hey today was the first day of my new bulking diet, lemme know what you think...

Meal 1 (11:00 am):
4 Eggs over easy 30 grams whey, 4 slices of toast (22 gram carbs per slice, 4 grams of protein), banana..

Meal 2 (2:00 pm):
Weight Gainer shake...100 grams carbs, 55 grams whey...

Meal 3 (5:00 pm):
9.6 ounce chicken breast, 4 slices bread (17 grams a slice), Carrots...

Meal 4 (8:00):
Same as meal 3

LIFT (9:45)...

PWO nutrition (meal 5, 11:00):
CytoGainer Shake...65 grams of protein, 95 grams of carbs...

not sure about the fat, but by my calculations the macros are...

315 grams of protein, 419 grams of carbs, 75 grams of fat...

315 x 4=1260
419 x 3.75=1571
75 x 9=675

1260+1571+675=3506 calories...sounds about right...

What are the macros per meal?

The meals themselves aren't 'bad'..You need to spread the calories over more meals for better assimilation...

**mwolffey** · 05-10-2006, 08:22 PM

i thought i answered it with my fat and insulin speach anyways... either have protein and fat in the same meal, or protein and carbs in the same meal...never protein/fat/carbs or fat/carbs(this should only be done if its a cheat meal, imo)...weather you have a protein/fat or a protein carb meal all depends on your schedule and what works best for you and is higly debatable but this will be my scedule on my next bulk, and i eat every 2 hours and train monday thru saturday , and cardio is done three times a week on sunday thuesday and thursday(cheat day is sundayday

)at 65% heart rate(walking on a slight incline in treadmill on an empty stoumach)
MEAL 1-Pro/Carb
MEAL 2-Pro/Fat
MEAL 3-Pro/Fat
MEAL 4-Pro/Carb
MEAL 5-Pro/Fat
GYM
MEAL 6-(POST WORKOUT)-Pro/Carb(dextrose and whey)
MEAL 7-(PPWO 1hr later)-Pro/Carb
MEAL 8-PRO/Fat
all other carbs besides PWO are complex, and most fats in pro/fat meals are some sort of EFA's ie flax or natty pb....and alot of people may not like me having a pro/fat meal pre-workout but its what works for me...and my last meal is probolic sr which is casin, soy, and whey proteins mixed with flax....hope this helps bro

**Undecided09** · 05-10-2006, 08:29 PM

I agree that the cals need to be spread out more over the coarse of the day, sometimes that is hard with work, so I figure getting the cals every three hours is better then not at all...How am I mixing macros though?? I mean chicken and carbs is all there is in a few of those meals??? Also, what type of results can be expected from this kind of caloric intake, both amount and content...

**JohnboyF** · 05-10-2006, 09:42 PM

Originally Posted by Undecided09

I agree that the cals need to be spread out more over the coarse of the day, sometimes that is hard with work, so I figure getting the cals every three hours is better then not at all...How am I mixing macros though?? I mean chicken and carbs is all there is in a few of those meals??? Also, what type of results can be expected from this kind of caloric intake, both amount and content...

Hey undecided you got alot of good info so far. but i will just answer your recent post. I dont think anyone can really tell you what your gonna expect because everyone is different and if your working etc. it varies. But if i could i would say ditch the bread even though its whole wheat its not a good source of carbs. Its processed. Try doing oatmeal its quick and easy. Also i didnt see any EFA's

**Superballer** · 05-10-2006, 10:09 PM

It'd be good if you could get some solid food in you before bed for the night.

**Undecided09** · 05-12-2006, 02:24 PM

Essentially my cals need to be spread out over more meals and my macro's need to be separated in those meals, i htink thats the biggest flaw thus far, that can be adjusted...I hope the cals are high enough though!

**mwolffey** · 05-12-2006, 08:34 PM

calories are on point...you should bulk without putting on too much fat...you know what you have to do as you said before....good luck brother

**Undecided09** · 05-12-2006, 09:16 PM

thanks alot wolffey, I think the cals are just enough as well...I'll make sure to spread them out more effectively...Oh and by the way, I just got my measurements done tonight from a years progress, and its only been in the last few months that I really have some serious good knowledge about all this stuff, so my progress was very impressive even for me to see seeing as I knew so little about everything for the majority of my training, until recently that is...I'll post them in another forum...

**mwolffey** · 05-13-2006, 07:54 AM

good job bro...keep up the good work

**biglouie250** · 05-13-2006, 01:50 PM

no veggies? where is the spinach, the baked and sweet potatos, broccoli and green beans?

and no EFA's or good fats? how about some flax, natty PB, almonds, avocados.........

**Undecided09** · 05-13-2006, 10:02 PM

I have flax, peanuts, etc...Veggies are added as well, didn't list em i guess, Broccoli is key...

**biglouie250** · 05-14-2006, 11:47 AM

good luck and happy eating....and a general question....why are you bulking when summer is right here?

**Undecided09** · 05-15-2006, 08:59 PM

haha, thats is a legit question, my only answer is I ****ed up my schedule, and I started to cut for like a month, got super thin and lean and realized it was super pointless as far as where my body was at that point, it was time to bulk...