nOva's "bulking" diet

[audis4]

Hey Nova nice work bro,
When you say eating your ass off how often and how many cals each day would you say you are consuming?
Good luck man!

[novastepp]

im eating around 4300 a day. somedays more, somedays less. i will be sticking to the diet in a couple weeks. for now i do what i can with what food i can bring to work (chicken, sweet potatoes, blueberries, bananas, natty Peanut butter, almonds, turkey)

[audis4]

Oh excellent, good luck with the bulk man...I cant wait to see those pics soon! Your gonna be huge!

[novastepp]

lets hope

[edgarr]

bump

[novastepp]

haha bumping my bulker eh' cool man.

[novastepp]

well hell, since it got bumped i suppose i could add how i'm doing. 4 weeks of bulking. i weigh 188 as of monday. of course when you stop cutting, sadly, you gain your water and fill your glycogen you lose straition but not definition. so i'm not as "shredded" but i had my bf tested not too long ago and i'm under 8%. so i'm 5'9" 188 7.5% bf. and i have had my cals up 4000+ for about 2 weeks. training hard and resting a whole hell of a lot and of course eating (check the whore thread for all my naps ) monday starts teh true beginning of things, but yeah diet is kinda cool huh

[Deluge1]

please anyone, offer your opinions and suggestions.

21 years old.
5'9" tall at
185lbs w/
6.2% bf

training will be a one day a week split per muscle group, and a 2x a week split per muscle group to switch up routines at the 8 week mark, or if gains begin to slow.(routine(s) will be posted in the workout forum possibly this week).

Meal #1 (8:15 am)
-2 cans tuna + 1cup oats + s/f metamucil
[(537 cals) 54g carb, 9g fat, 60g pro]
*also added is a multi vitamin, 2g vitamin C*

Meal #2 (10:30 am)
-6oz sweet potato + 8oz chicken breast
[(395cals) 48g carb, 2.5g fat, 45g pro]
*also added is 1g vitamin C, 400mcg chromium, 1 super-B vitamin, some brocolli*

Meal #3 (1:15 pm)
-8oz superlean beef (or) 8oz salmon + 2tsp flax oil
[(446cals) 22g fat, 62g pro]
*also included is 2g vitamin C, 1g L-Arginine, and some brocolli*

Meal #4 (3:30 pm)
-6oz chicken breast (or) turkey breast + 1cup of 4%fat cottage cheese + s/f metamucil
[(367cals) 8g carb, 11g fat, 59g pro]
*also included in this meal is 1g vitamin C, some brocolli*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Meal #5 (5:45 pm)
-10 egg whites + 2whole eggs + 1cup oats + fat free cheese
[(538cals) 54g carbs, 11g fat, 57g pro]
*also included in this meal is 1g L-Arginine, 1g vitamin C*

---
*30 minutes before my workout (6:30 pm)
-4oz gatorade + 1scoop whey
[(145cals) 10g carb, 1g fat, 24g pro]
---
BCAA's immediately before i begin to warmup/train
---
(7:00 pm) workout
---
BCAA's immediately after i train / before i leave the gym
---
PWO (8:30 pm) @ home
-2scoops whey + 1cup skim milk + 1cup oats
[(591cals) 75g carb, 3g fat, 66g pro]
*also included in this meal is 2g vitamin C*

PPWO (9:30 pm)
-4oz whole wheat pasta + 2cans tuna + small amount of hot sauce or salsa
[(640cals) 76g carb, 5g fat, 60g pro]
*also included in this meal is 400mcg chromium, 1 super-B vitamin, 1g vitamin C*

Before Bed (11:30-12:00)
-2Tbsp Natty Peanut Butter + 1/2cup 4%fat cottage cheese + 1Scoop of V60 protein powder (by Labrada Nutrition)
[(470cals) 16g carb, 23g fat, 51g pro]
*also included in this meal is 3g vitamin C*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Totals [(4056cals) 342g carb, 88g fat, 484g pro]

*things to add*

-this is on training days, my diet will differ on non-training days, i have yet to figure out how or when, but it will differ-

-total of 13g vitamin C. ED-

-brocolli will be on the fly, just a handful or something of that nature with meals listed, if not all meals i can make it avalable-

-when/if cardio is done, it will be done in the am on an empty stomach. if cardio is done, i will have a serving of BCAA's immediately follwing my cardio and my first meal about 15 minutes after that-

again any and all suggestions are welcomed. thank you all in advance.
-nOva-

Whats the reasoning behind an all protein meal for meal 4?

[audis4]

Whats the reasoning behind an all protein meal for meal 4?

....are you kidding me right now? look at the rest of his meals. He's bulking bro.

[edgarr]

do you have a goal in mind or just as much as possible? 7.5% is great. I am cutting right now and shooting for 9% from 12%, however once I bulk I don't want to get over 10%

[audis4]

well 500 over maintenance yields 1 lbs. gain per week. Let's say you your maintenance is 3,000 cals...consuming 4,000 cals (depending if your on a cycle or not) of clean foods will give you excellent results obviously not for all body types. Just make sure your bulk isn't too dirty (if your like me, gain weight easily), keep it clean.

[audis4]

I would say depending on the person I'm going to go body weight x2 to figure out my protein needs. I started outlining my bulking diet and I think I'm going to be taking in 550+g protein which is more like 2.5-3 times my body weight. Figure out what works best for you.

[novastepp]

Whats the reasoning behind an all protein meal for meal 4?

it says chicken or turkey. its isn't both. that meal doen't have the highest protein amounts total either.

[novastepp]

do you have a goal in mind or just as much as possible? 7.5% is great. I am cutting right now and shooting for 9% from 12%, however once I bulk I don't want to get over 10%

here's my cutting log. nOva's cutting log
i got down to 5.5%bf at the end.

[novastepp]

in reference to the protein questions. i do what works for me. find what works for you, tahts teh best way to address the situation. statistics are nice "estimates" but what works for you is the best policy, everytime.

[Superballer]

Nova, out of curiousity, how do you weigh yourself, to know it is consistent?

I've been weighing first thing in the morning on an empty stomach for months, throughout my cut.

But for whatever reason my weight has been bouncing all over the place during my lean bulk, even though weighing first thing in morning on empty.
My lifts steadily increase, but my weight has been up and down 5 lbs, so I"m not sure if I should be bumping calories.....

[Columbus]

Nova- u toss in a few EAT YOUR ASS off meals a week, dont you? There are so many haters that say no to this, but you GOT to do it to bulk...too many try to do it too clean, right? I mean if 2 out of 56 meals are ice cream, pizza, fat burgs, wings.....then that 99% celan as it is.....right brutha? Damn I gotta get one in tonight!

[1buffsob]

Nova- u toss in a few EAT YOUR ASS off meals a week, dont you? There are so many haters that say no to this, but you GOT to do it to bulk...too many try to do it too clean, right? I mean if 2 out of 56 meals are ice cream, pizza, fat burgs, wings.....then that 99% celan as it is.....right brutha? Damn I gotta get one in tonight!

Why are you trying to get people to eat junk food? Seriously, what's your deal? People do what works for them. You being 6'2" and 165lbs, you do whatever the hell you feel like. Hit up DQ's, KFC, Taco Bell, Krispy Kream, and whatever else calls to you. But I see little point in trying to give nutritional advice to Nova, who's been in the nutrition game for quite some time, while you seem to have just started reading Muscle and Fitness a month ago and now wanna go pro.

I suggest you search for advice, rather than give it.

1buffsob

[chest6]

Nova- u toss in a few EAT YOUR ASS off meals a week, dont you? There are so many haters that say no to this, but you GOT to do it to bulk...too many try to do it too clean, right? I mean if 2 out of 56 meals are ice cream, pizza, fat burgs, wings.....then that 99% celan as it is.....right brutha? Damn I gotta get one in tonight!

Im with 1buffsob here. I see no reason for this. All it will do is cause fat gain or the need to cheat more often. I think he wants to stay fairly lean, and that won't be possible cheating a few times a week

[steve0]

I notice your combing macros can you tell a diffrence in BF% gain because of that ? yes i know your BF if going to go up do to yourchange in diet overnight but do you think its from combing macros ?

[IBdmfkr]

Nova- u toss in a few EAT YOUR ASS off meals a week, dont you? There are so many haters that say no to this, but you GOT to do it to bulk...too many try to do it too clean, right? I mean if 2 out of 56 meals are ice cream, pizza, fat burgs, wings.....then that 99% celan as it is.....right brutha? Damn I gotta get one in tonight!

That is all.

[chest6]

I dont think I know what these things you speak of are? What is ice cream, burgers and pizza? Never heard of such food?

[steve0]

Why are you trying to get people to eat junk food? Seriously, what's your deal? People do what works for them. You being 6'2" and 165lbs, you do whatever the hell you feel like. Hit up DQ's, KFC, Taco Bell, Krispy Kream, and whatever else calls to you. But I see little point in trying to give nutritional advice to Nova, who's been in the nutrition game for quite some time, while you seem to have just started reading Muscle and Fitness a month ago and now wanna go pro.

I suggest you search for advice, rather than give it.

1buffsob

hahah 1buff laying down the law,, whoop whoop

[novastepp]

I notice your combing macros can you tell a diffrence in BF% gain because of that ? yes i know your BF if going to go up do to yourchange in diet overnight but do you think its from combing macros ?

no. it is negligable most of teh time. and i am active a lot which sucks for a bulk. this semester during school i just train eat and study. but for now im active and i haven't noticed much fat gain from that. i don't think that less than 10-15g of fat mixed with carb meals does anything to me significantly. my cardio schedule will take care of that if it is an issue. good question though.

[novastepp]

Nova- u toss in a few EAT YOUR ASS off meals a week, dont you? There are so many haters that say no to this, but you GOT to do it to bulk...too many try to do it too clean, right? I mean if 2 out of 56 meals are ice cream, pizza, fat burgs, wings.....then that 99% celan as it is.....right brutha? Damn I gotta get one in tonight!

nahh, i eat the same foods all teh time. with work right now its hard to go by theschedule exactly so instead i have chicken and almonds or sweet potatoes all day at work for those 3-4 meals. so its not teh same, but still...clean. some do get a little over worried about clean foods, you included , but i just do what has been working for me. if an event comes up taht is a big deal like a dinner. i will go and eat yes. but i always go with the mindset of portion control. i will have a baked potato and a 116 oz steak. or something like that. no reason for me to go to taco bell and spend 12 dollars on the dollar menu when i can cook 12 egg whites, have a handful of blueberries, and a cup and half of oats if i'm that hungry. its about dedication to me.

bricks or shit.

[novastepp]

Nova, out of curiousity, how do you weigh yourself, to know it is consistent?

I've been weighing first thing in the morning on an empty stomach for months, throughout my cut.

But for whatever reason my weight has been bouncing all over the place during my lean bulk, even though weighing first thing in morning on empty.
My lifts steadily increase, but my weight has been up and down 5 lbs, so I"m not sure if I should be bumping calories.....

i don't weigh consistantly, i do it every week or two weeks. water, and foods you eat will make your weight fluctuate a lot. on days i have a meet or play soccer with teh girl all day. i will lose 4 lbs. after a night of eating and drinking water. i gain 6. and teh next day it will even back out. so its hard to judge on a daily basis.

[novastepp]

Why are you trying to get people to eat junk food? Seriously, what's your deal? People do what works for them. You being 6'2" and 165lbs, you do whatever the hell you feel like. Hit up DQ's, KFC, Taco Bell, Krispy Kream, and whatever else calls to you. But I see little point in trying to give nutritional advice to Nova, who's been in the nutrition game for quite some time, while you seem to have just started reading Muscle and Fitness a month ago and now wanna go pro.

I suggest you search for advice, rather than give it.

1buffsob

[Columbus]

nah,,,,you guys are right...I apologize...wasnt trying to get people to eat junk, I just started to incorporate them so I guess it's kinda that new toy thing analogy. Whatever you do, if it works, dont change! I just havent cheated in years and now the weekends are something I truly cant wait for! Again, sorry.

[steve0]

i don't weigh consistantly, i do it every week or two weeks. water, and foods you eat will make your weight fluctuate a lot. on days i have a meet or play soccer with teh girl all day. i will lose 4 lbs. after a night of eating and drinking water. i gain 6. and teh next day it will even back out. so its hard to judge on a daily basis.

how does the girl feel about you lugging around a cooler full of chicken and sweet taters ? just curious as to how peoples girl friends react to exstensive dieting, since we arent takeing them out to eat and all that kinda thing

[Superballer]

i don't weigh consistantly, i do it every week or two weeks. water, and foods you eat will make your weight fluctuate a lot. on days i have a meet or play soccer with teh girl all day. i will lose 4 lbs. after a night of eating and drinking water. i gain 6. and teh next day it will even back out. so its hard to judge on a daily basis.

Damn, I forgot to add that I'm also weighing myself every two weeks. Any more frequently results in head games for myself. I also make sure to weigh myself consistently after a training day so that I got a PWO and PPWO (my two biggest meals) the day before weighing.

No worries, then. What are you shooting for to gain in lbs every week or two weeks?

I only ask because we are similar in size and both just finished a cut where we got pretty low in BF. We also have very similar philosophies as far as cheating/junk food goes.

However, you are eating much, much more for your LEAN bulk than my own. So I'm trying to get it figured out where I'm steadily gaining but not putting on fat as I want to stay under 10% throughout the bulk.

So I'm borderline trying to figure out what is too little and what is too much food. I just remember last September, I did a bulker with 4000 + CLEAN calories and got pretty fat (~15%), so I'm trying to be conservative this time, but now feel like I'm not really gaining.

[1buffsob]

how does the girl feel about you lugging around a cooler full of chicken and sweet taters ? just curious as to how peoples girl friends react to exstensive dieting, since we arent takeing them out to eat and all that kinda thing

Can't speak for Nova, but I've found it usually goes in 3 stages if the girl isn't a "fitness" type. First stage being intimidation. Most girls are typically insecure as it is, and when a guy really cares about his appearance, it shocks them. Especially if the guy's as dedicated as Nova. Second stage is acceptance. The girl learns to accept that you have certain eating habits, and will be supportive in MOST cases. Third stage is what I like to call.... the "Breaker". The girl gets fed up of you always obssessing about your appearance, and becomes tired of the constant training and constant routine. This stage can come either 1 month or 10 years after stage two, but will come eventually. The only way to prevent it, is to get her dedicated to fitness as well. Although, this is easier said than done.

Hey Nova, I whored your thread up. BWAHAHAHA.

1buffsob

[novastepp]

how does the girl feel about you lugging around a cooler full of chicken and sweet taters ? just curious as to how peoples girl friends react to exstensive dieting, since we arent takeing them out to eat and all that kinda thing

she doesn't mind it at all. thiks its cute and funny. she plays soccer for the university here and i run track. (by the way, coach hates that i lift all the time, but this is my last season of eligibility so i don't give a ****). so she is all gassed up into nutrition as well. we read nutritional info together, and she is into it. not herself in bodybuilding, but she klnows what i have to do and respects it. i will take her out an di have brought my own turkey breast to a restaurant and ordered a salad and thrown it on. get a baked potato with it and you're good.

[novastepp]

Damn, I forgot to add that I'm also weighing myself every two weeks. Any more frequently results in head games for myself. I also make sure to weigh myself consistently after a training day so that I got a PWO and PPWO (my two biggest meals) the day before weighing.

No worries, then. What are you shooting for to gain in lbs every week or two weeks?

I only ask because we are similar in size and both just finished a cut where we got pretty low in BF. We also have very similar philosophies as far as cheating/junk food goes.

However, you are eating much, much more for your LEAN bulk than my own. So I'm trying to get it figured out where I'm steadily gaining but not putting on fat as I want to stay under 10% throughout the bulk.

So I'm borderline trying to figure out what is too little and what is too much food. I just remember last September, I did a bulker with 4000 + CLEAN calories and got pretty fat (~15%), so I'm trying to be conservative this time, but now feel like I'm not really gaining.

i go by a mirror not a scale. if i think i am putting on fat i will cut carbs a tad. my cardio should take care of it though, really. i'm not worried about it much. if i see taht i am, i will just drop carbs and total cals a little bit.

[novastepp]

Can't speak for Nova, but I've found it usually goes in 3 stages if the girl isn't a "fitness" type. First stage being intimidation. Most girls are typically insecure as it is, and when a guy really cares about his appearance, it shocks them. Especially if the guy's as dedicated as Nova. Second stage is acceptance. The girl learns to accept that you have certain eating habits, and will be supportive in MOST cases. Third stage is what I like to call.... the "Breaker". The girl gets fed up of you always obssessing about your appearance, and becomes tired of the constant training and constant routine. This stage can come either 1 month or 10 years after stage two, but will come eventually. The only way to prevent it, is to get her dedicated to fitness as well. Although, this is easier said than done.

Hey Nova, I whored your thread up. BWAHAHAHA.

1buffsob

i think he's right on. if tehy aren't into fitness, they ask a ton fo questions because they can't fathom what you're doing. and then they say ok, and its cool. until they are so overhwlemed taht they try and break you. i have girls who are friends who are in stage 2 (who yes, were in stage 1) but since we are not intimate they don't get annoyed, but some do make comments to me sometimes..letting me know they are pissed because they know... THEY CAN NEVER STEPP UP TO THE CHALLENGE I UNDERTAKE EVRYDAY.

[novastepp]

Hey Nova, I whored your thread up. BWAHAHAHA.

1buffsob

and **** off with that ownage son.

[Superballer]

i go by a mirror not a scale. if i think i am putting on fat i will cut carbs a tad. my cardio should take care of it though, really. i'm not worried about it much. if i see taht i am, i will just drop carbs and total cals a little bit.

Good man. Thanks. Guess I'll take some pics tomorrow to compare.... Just looking in the mirror I will think I'm gaining fat regardless of whether or not it is true. The pics really help keep it semi-unbiased. I guess I could take some measurements too, just been lazy I suppose.

Thanks bro.

[novastepp]

yes, measurements are a good idea. i do that too, forgot to include that.

[Columbus]

I dont want to clog up your thread bro, but all looks good. If you have s ec. pm me, I want to bounce some diet questions off you!

[novastepp]

I dont want to clog up your thread bro, but all looks good. If you have s ec. pm me, I want to bounce some diet questions off you!

anyone can hit me up anytime.

[Columbus]

thnx....would you take a look at my diet and give me your .02....cant really take credit for it.....trainers approach and he appears to know his shit....just so many cals...eve have to eat so much your back starts to ache?