SUMMER BULKER, Please Check it out.

[Steve80]

Ok I this summer I will have nothing to do but Lift, Eat. Sleep, and Hopefully Grow. I want to put on about 30 pounds by Mid september. I will be doing this naturally with stuffing my face and lifting. Any solid advice Appreciated.

Stats:

25 years old
6'1
190-195
My Daily Total Caloric Needs is 3109.6590 with a moderatley active lifestyle.


DIET

First AM cardio on an empty stomach 30-45 minutes/replaced with sprints certain days.

Meal 1 9am

6 egg whites 2 yolks, whole wheat bagel

Protein 36g Carbs 55g Fat 12g Calories 474

Meal 2 11am

Medium Chicken Breast, 1 cup brown rice, applesauce

Protein 59g Carbs 71g Fat 8g Calories 601

Meal 3 1pm

1 cup lowfat cottage cheese, can of chicken (like tuna but allergic) half can green beans

Protein 66g Carbs 12g Fat 7g Calories 389

Meal 4 PWO? 3 pm

Steak brown rice 2 applesauces

Protein 42g Carbs 93g Fat 12g Calories 645

Meal 5 5pm

4 slices whole grain bread 4 tbsp peanut butter 1 cup green beans

Protein 29g Carbs 70g Fat 37g Calories 682

Meal 6 7pm

Medium Chicken Breast Sweet potato with ICBINB and Brown Sugar

Protein 58g Carbs 68g Fat 7g Calories 575

(Fitday calculator is saying 1000 calories for a medium sweet potato, it has to be a mistake so I just subbed in 2 cups diced to equal a medium not sure if that is right, I believe numbers on this meal are off)

Meal 7 9pm
2 McDonalds double cheeseburgers?


Protein 50g, Carbs 76g, Fat 52g Calories 980

(Not necessarily at the end of the day, I just need something to bump up the calories. I want to be pushing 5000, without these the highest I can get is in the 3500 range) If anyone has any suggestions something high in calories, or weight gainer 2000 or w/e let me know so I don’t have to have all this cholesterol.


Grand Totals:

Protein- 340g

Carbs- 445g

Fat- 135g

Calories- 4346

[1buffsob]

Your goals are unrealistic (unless your looking to gain a lot of fat), and your diet is so-so. Don't have steak PWO by the way. I won't comment on the cheeseburgers unless you plan to go Lee Priest style........ but natty.

1buffsob

[Steve80]

I dont think they are unrealistic I have gained 20 pounds while reducing my body fat in the past few months and my diet has been nowhere as good as this one.

[1buffsob]

I dont think they are unrealistic I have gained 20 pounds while reducing my body fat in the past few months and my diet has been nowhere as good as this one.

You really believe you can put on 30lbs in the next 3.5 months and it be mostly muscle? That seems unrealistic even with ancillaries.

1buffsob

[Steve80]

I lost 50 pounds in one summer, it took a ton of work, but If I could do that I think I can do this if I bust my ass. My whole summer is going to be dedicated to it. Maybe it wont work but I am going to try my hardest. Even if I fall short and only gain 20 pounds or 15 atleast I worked hard.

[PhishStasH]

Dude, use the bulking sticky above for your meal ideas.

PWO...steak, rice and applesauce? Are you joking? PWO is whey and dextrose/maltodextrin at a 1:2 ratio.

NO Mcdonald's for your last meal. You can get your calories from something else that is a hell of a lot healthier. Unless you're trying to gain fat...

[Steve80]

I prefer to get my nutrients out of food only if possible, thats why I have steak post work out.

[Steve80]

Does anyone know a good weight gainer that I could use instead of burgers?

[1buffsob]

I prefer to get my nutrients out of food only if possible, thats why I have steak post work out.

No one said whole food is wrong PWO. But steak is a terrible choice. Too much fat, making digestion way too slow.

Does anyone know a good weight gainer that I could use instead of burgers?

Didn't you just say you prefer your nutrients from whole food?

1buffsob

[Steve80]

No one said whole food is wrong PWO. But steak is a terrible choice. Too much fat, making digestion way too slow.



Didn't you just say you prefer your nutrients from whole food?

1buffsob

Is there something that you would recommend besides steak?

Also yes I would prefer whole foods. However I think a weight gainer would be more healthy than the burgers. I could take a gainer PWO instead of steak possible and it would also have enough calories to knock off the burgers. If you or anyone knows of a good one let me know, Right now I am looking them up and there are tons.

[1buffsob]

Make your own if you feel the need.

A good Pro/fat one is cottage cheese, natty pb, and chocolate whey in the blender.

I personally believe that weight gainers are shit. I also feel that if you can't get your required cals in 6-7 meals, you need to bump up the proportions of each meal with clean food. Not supplement with dense calorie shakes or junk food.

As for the PWO protein source, keep it lean. Whey, tuna, chicken breast, turkey, etc.

1buffsob

[albino-rhino]

I agree, but your still much better off using a weight gainer then the burgers... drop the burgers what ever you do.

I like Prolabs N-large2 and Muscle Juice weight gainers.

[Steve80]

I did a bunch of reading last night and today. I think I will probably add Muscle Juice as my PWO meal. I will also switch up this diet a bit today prolly to try and perfect it.

Anymore advice would be appreciated.

[Steve80]

NObody like to give advice besides 1buffsob???? lol

[perfectbeast2001]

Increase portion sizes throughout the day if you want to increase calories this will provide your body with a steady supply of protein. I would def include a PWO shake but keep the rest of the diet whole food (not burgers though). If you can do that I think it will look pretty good oh and i would drop the apple sauce too.

[mwolffey]

NObody like to give advice besides 1buffsob???? lol

i agree with alot of the stuff 1buffsob said....the cheeseburger are a horrible idea to...and the same with steak pwo....meals are all obout timing imo.....you need some work on your diet....but if 30 lbs is your goal then god bless, and shoot for it but if i were you id set a little lower goal and that way if you get the smaller goals you will be happy that you exceded those goals....instead of being depressed that you did not achieve your goal of 30lbs...good luck bro

[chest6]

I always see ecto's trying to gain weight by eating junk..why not just eat 6k clean cals instead of 8 cheeseburgers?

[albino-rhino]

Ya dude, lose the burgers.

Add a shake right you work out.
When you get home halfhour-hour or so have a chicken breast, 2 sweet potatoes and a cup of peas.

Have your steak for meal 6 instead and for your last meal have the Turkey breast or chicken, sweet patota and beans.

I also eat at midnight, you're choice.

Make sure you're getting enough vegetables too.

I think you can gain 30lbs if your dedicated.
Good luck!

[chest6]

30 lbs in 3 1/2 months naturally? Good luck. If you get there..you'll be a fat slob.

[albino-rhino]

I disagree. I gained 25lbs in 2 months training naturaly after I already gained 20lbs the year before. My BF stayed the exact same.

It might be a little unrealistic but if he said all he has to do this summer is lift eat and sleep.

I think he could gain some good weight.

[wolfstriked]

White rice and unsweetened applesauce is what Craig Titus swore by for his PWO.

[1buffsob]

White rice and unsweetened applesauce is what Craig Titus swore by for his PWO.

Yeah. Craig Titus might be on to something. Or he could be on 4 gallons of aas, hgh, igf, slin, etc.

I go with what works for me and what research shows to work. I don't trust the word of a pro. According to their advertisements, they all get huge on NO2, and get shredded with Hydroxycut.

1buffsob

[1buffsob]

I disagree. I gained 25lbs in 2 months training naturaly after I already gained 20lbs the year before. My BF stayed the exact same.

It might be a little unrealistic but if he said all he has to do this summer is lift eat and sleep.

I think he could gain some good weight.

25lbs lean mass is difficult to gain even when someone first starts lifting. And to do it in 2 months, is damn near impossible even with ancilleries.

1buffsob

[chest6]

I disagree. I gained 25lbs in 2 months training naturaly after I already gained 20lbs the year before. My BF stayed the exact same.

It might be a little unrealistic but if he said all he has to do this summer is lift eat and sleep.

I think he could gain some good weight.

sorry but im with 1buffsob..I think 25lb of pure muscle naturally in 2 months is impossible..

[chest6]

White rice and unsweetened applesauce is what Craig Titus swore by for his PWO.

pro's also say they got big from NO XPLODE

[Steve80]

Ok I think there has been some misunderstanding here. Yes I plan on gaining 30 pounds in about 3 1/2 months, but I know not all of it will be muscle. When you bulk you gain fat, Im figuring 20 pounds of muscle and 10 pounds fat or so. Im not worried about that, If I cut for a weak I will loose it. I loose weight if I walk a block I will drop 5 pounds, not really but you get what Im saying. The goal is to get as much muscle mass as possible along with fat. I will just burn it off quickly later.

Also thanks for the advice. I will be switching some of the meals up this week and get it perfected. I will also be adding a weight gainer as my PWO meal. I wanted to use MUSCLE JUICE it looked great, but upon further inspection I am kinda worried aboput the high fat and cholesterol. I thinks its like 75% of ur daily fat which seems scarry. If anyone knows anything about this or another good gainer without creatine in it let me know.

[IBdmfkr]

NObody like to give advice besides 1buffsob???? lol

And others actually had stuff going on this weekend.. lol

Diet needs a lot of work.. and agreed the goals are unrealistic. I'd set more attainable goals to help keep motivated during the process.

[1buffsob]

And others actually had stuff going on this weekend.. lol

Diet needs a lot of work.. and agreed the goals are unrealistic. I'd set more attainable goals to help keep motivated during the process.

You trying to say that I don't have a life?



1buffsob

[IBdmfkr]

LMAO.. no ofcourse not. I thought Nark was the love of your life?

[mwolffey]

I always see ecto's trying to gain weight by eating junk..why not just eat 6k clean cals instead of 8 cheeseburgers?

ditto

[1buffsob]

LMAO.. no ofcourse not. I thought Nark was the love of your life?

1buffsob

[Steve80]

Hows does this look?

Meal 1 9am

8 egg whites 3 yolks, whole wheat bagel

Protein 45g Carbs 56g Fat 17g Calories 568

Meal 2

Medium Chicken Breast, 1 cup brown rice, applesauce

Protein 59g Carbs 71g Fat 8g Calories 601

WORKOUT 12pm

Meal 3

Medium chicken breast, 1 cup brown rice, half can green beans and applesauce

Protein 62 Carbs 83 Fat 8 Calories 676


Meal 4

4 slices whole grain bread 4 tbsp peanut butter 1 cup green beans

Protein 29g Carbs 70g Fat 37g Calories 682

Meal 5

Steak Sweet potato with ICBINB and Brown Sugar

Protein 47g Carbs 76g Fat 20g Calories 686

(Fitday calculator is saying 1000 calories for a medium sweet potato, it has to be a mistake so I just subbed in 2 cups diced to equal a medium not sure if that is right, I believe numbers on this meal are off)

Meal 6

1 cup cottage cheese and 1 can chicken

Protein 62g Carbs 6g Fat 14 g Calories 415

TOTALS FOR REAL FOOD

Protein: 304g

Carbs: 362g

Fat: 104g

Calories: 3628

I have not decided where to add my weight gainer yet, or exactly how much. I will be using MUSCLE JUICE. More than likely a half serving (2 scoopes per day) I was thinking either PWO or just randomly when I want it. Let me know where ya think it would be most beneficial.

Muscle Juice (2 scoopes):

Protein 23g
Carbs 81g
Fat 8.5g
Calories 510

MACROS FOR FOOD PLUS SUPS:

Protein: 327
Carbs: 443
Fat: 112.5
Calories: 4138

I wanted to be closer to 4500 calories, probably could use and extra scoop of MuscleJuice, but wanted to keep the fat and cholesterol down.

[Steve80]

The break down of this diet comes out to approx:

37% Protein

50% Carbs

13% Fat

[Steve80]

Anyone have any advice for this revised version of my diet? I need to go grocery shopping soon, wanted to know how it looks, if im missing anything, or need to cut anything.

[Steve80]

OK Im guessin the diet is so awesome nobody has anything to say about.
Seriously though where should i add the weight gainer?

[IBdmfkr]

I'd add another meal in there or a Prot/Fat shake during the middle of the night.

Diets looks pretty good, (clean bulk) except you mention 1med chkn breast = 60g protein, not sure if that's accurate.

[novastepp]

if you want more cals eat 2 med. chicken breasts in a meal or as 1bdmfkr said. wake up and slam a shake mid sleep. that would be plenty for your size. your cals before the shake are plenty for you IMO. a mid night shake would set you just fine. my $.02

[Steve80]

I'd add another meal in there or a Prot/Fat shake during the middle of the night.

Diets looks pretty good, (clean bulk) except you mention 1med chkn breast = 60g protein, not sure if that's accurate.

Yeah that didnt sound right to me either, All numbers are according to the Fit Day calculator. I have a feeling Fit day has a tendancy to bump up the Protein numbers, while keeping calories lower than they really are. I looked on the Chicken package right now and it says 46g protein.

What would you reccomend as a good pro/fat shake? Muscle Juice? But that also has carbs so that probably wouldnt be good.

[novastepp]

whey/flax.

[IBdmfkr]

Labrada V60 (contains whey, casein, and egg protein) + flax and/or PB.

I like to take in 1cup oats, 2scps V60 + 1tbsn flax at 5am then wake up at 9am for breakfast, my last meal is at midnight.

Prot-60
Carb-60
Fat-10
Calories= approx. 600