nOva's "bulking" diet

**novastepp** · 07-08-2006, 04:38 PM

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-

**Katelette81** · 07-08-2006, 08:17 PM

Nova... good luck with the bulk man...Considering how smooth your cut went this will be a breeze I'm sure.. who doesn't love lifting and eating? haha... good luck dude

**novastepp** · 07-09-2006, 09:55 AM

Originally Posted by Katelette81

Nova... good luck with the bulk man...Considering how smooth your cut went this will be a breeze I'm sure.. who doesn't love lifting and eating? haha... good luck dude

thanks a lot katelette

yeah i hope it works as well as my cutter did too. hard work really pays off so i am looking to put just as much time and effort into my bulk as i did my cut.

**Kärnfysikern** · 07-09-2006, 10:17 AM

I see someone is a big fan of vitamin c

Only thing I would add is some psyllium seeds in a few meals to get some extra fiber because with all that meat your gonna need it

Personaly I would increase fat and drop protein down to around 400 grams.

Good luck

**novastepp** · 07-09-2006, 10:58 AM

Originally Posted by johan

I see someone is a big fan of vitamin c

Only thing I would add is some psyllium seeds in a few meals to get some extra fiber because with all that meat your gonna need it

Personaly I would increase fat and drop protein down to around 400 grams.

Good luck

i will definately add s/f metamucil to a couple more meals then. i didn't think about fiber, appreciate the critique Johan.

oh yeah, big fan of Vitamin C as well

**Tren Bull** · 07-09-2006, 11:12 AM

damn bro, thats flawless

**InsaneInTheMembrane** · 07-09-2006, 11:20 AM

Great bulker! I'll be using it for reference when I bulk ;-)

**novastepp** · 07-09-2006, 11:24 AM

Originally Posted by InsaneInTheMembrane

Great bulker! I'll be using it for reference when I bulk ;-)

thanks man. remember that in these diets guys post they use sources that work for them. i see best results when i use oats and sweet potatos, so theres no saying when i might sub a sweet potato in for my oats. and i just prefer the wholewheat pasta PPWO, i like it and it satisfies me, and agrees with my body. (no gas

)

**audis4** · 07-09-2006, 12:22 PM

Oh man, I can't wait for my bulker! When the time comes I will be referencing off of your diet.

One question, when you go from cutting to bulking how do you slowly increase the calories from lets say 2,000 on a cut to 4,000+ on a bulk? Is the trick to add a certain amount of calories a week so you put on minimal fat?

Thanks and good luck nova (can't wait to get off my cut holy crap)!!

**copenhagen** · 07-09-2006, 12:35 PM

looks good bro, good luck to you.

**novastepp** · 07-09-2006, 12:37 PM

Originally Posted by audis4

Oh man, I can't wait for my bulker! When the time comes I will be referencing off of your diet.

One question, when you go from cutting to bulking how do you slowly increase the calories from lets say 2,000 on a cut to 4,000+ on a bulk? Is the trick to add a certain amount of calories a week so you put on minimal fat?

Thanks and good luck nova (can't wait to get off my cut holy crap)!!

generally you would up them whenever you wanted to. but i would suggest to yes slowly get them up, but it can be over the matter of a fw days. just go 200 2500 3200 400 or whatever your needs will be. i'm throing in extra cals as we speak so i can be up and glycogen filled by the time i workout and begin.

good luck on finishing your cut.

**novastepp** · 07-09-2006, 12:38 PM

Originally Posted by copenhagen

looks good bro, good luck to you.

appreciate it

**shutup171** · 07-09-2006, 01:55 PM

thats alot of protein bro, should i be taking in that much when i start to bulk? ill be around 5'11" 170...

**-JaH-** · 07-09-2006, 02:01 PM

how much are you wanting to gain NOva?

**UpstateTank** · 07-09-2006, 02:38 PM

looks friggin perfect...btw congrats on all ur success w/ cutting!

**1buffsob** · 07-09-2006, 03:02 PM

Originally Posted by UpstateTank

looks friggin perfect...btw congrats on all ur success w/ cutting!

Nuff said. This get's the "1buffsob Stamp of Approval".

1buffsob

**novastepp** · 07-09-2006, 03:30 PM

Originally Posted by shutup171

thats alot of protein bro, should i be taking in that much when i start to bulk? ill be around 5'11" 170...

uhh you can bump it up with time, but i am very freakin active right now with work and i want my protein to start high and end high. but yeah i figured that would get brought up.

**novastepp** · 07-09-2006, 03:31 PM

Originally Posted by UpstateTank

looks friggin perfect...btw congrats on all ur success w/ cutting!

thank you very much. i hope the bulker is friggin' perfect.

**novastepp** · 07-09-2006, 03:32 PM

Originally Posted by 1buffsob

Nuff said. This get's the "1buffsob Stamp of Approval".

1buffsob

thanks main.

**chest6** · 07-09-2006, 05:36 PM

Looks good. I started bulking yesterday. I wish I could have gotten as lean as u during my cut

**novastepp** · 07-09-2006, 05:48 PM

well you're much bigger than myself, so you have that upperhand on my by about 40lbs. which i will be rapidly approaching

**Quil** · 07-09-2006, 06:12 PM

Looks very nice Nova. I'll be following closely, as I'm about to start bulking next month.

**-JaH-** · 07-09-2006, 06:31 PM

NOVAstepp, how much do you think you will gain with that?

**svarturer** · 07-09-2006, 06:32 PM

1234

**novastepp** · 07-09-2006, 06:42 PM

Originally Posted by -JaH-

NOVAstepp, how much do you think you will gain with that?

goals are limits. my answer would be, "as much as possible"

**novastepp** · 07-09-2006, 06:43 PM

Originally Posted by Quil

Looks very nice Nova. I'll be following closely, as I'm about to start bulking next month.

i might have a log up for progress...

**novastepp** · 07-09-2006, 06:44 PM

Originally Posted by svartur

Shit i picked up some vit c powder today....... im not going to sleep !!!
Why use drugs when you can get vit c haha!

nova the diet looks very good ! this will work for you, im sure of it

thanks main, yeah i'm so antsy to start

**-JaH-** · 07-09-2006, 06:50 PM

does vitamin c really help?

**novastepp** · 07-09-2006, 06:52 PM

it does me. keeps me energized and awake. there are SO many benefits to taking it i see absolutely no reason not to. once i started it i won't stop.

**-JaH-** · 07-09-2006, 07:03 PM

do you take striaght vitamin c or sodium ascorbate?

**novastepp** · 07-09-2006, 07:57 PM

vitamin c.

**chest6** · 07-09-2006, 08:40 PM

Originally Posted by novastepp

well you're much bigger than myself, so you have that upperhand on my by about 40lbs. which i will be rapidly approaching

You look very good in your avatar I must say, much better than I do. As far as closing up the gap..Im bulkin now and its time for sum strength

I'm also an advocate of vitamin C..I love the stuff

**ShnouzedUp** · 07-09-2006, 10:57 PM

nova let me know when u start this. im gonna do the exact same thing as you.. put up your workout, hell i'll even do that too. see what happens

**-JaH-** · 07-10-2006, 02:58 AM

do you buy your vitamin C online?

**svarturer** · 07-10-2006, 03:37 AM

1234

**novastepp** · 07-10-2006, 04:10 AM

Originally Posted by svartur

You can do that ... or a health store / pharm

yeah i got free supps when i got sponsored a while back in some collegiate strength comp. i got a buttload of vitamins and stuff, but you can get a good deal online. i would buy a ton if i were buying protein or something.

**spound** · 07-10-2006, 04:49 AM

Nova...I* will be following along, I just started bulking myself!!

Already up 13 lbs in two days LOL

Time to throw on some mass bro...lets do it.

**novastepp** · 07-10-2006, 09:28 PM

Originally Posted by spound

Nova...I* will be following along, I just started bulking myself!!

Already up 13 lbs in two days LOL

Time to throw on some mass bro...lets do it.

that's right. time for some mass!

**-JaH-** · 07-23-2006, 10:25 AM

how is it coming nova?

**novastepp** · 07-24-2006, 08:26 AM

work is still a b*tch. and i have been hitting teh gym yes. i'm glycogen filled and ive got my water back. im 6%bf now around 180-185 depending on water fluctuation. i have been progressing in teh past couple of weeks. but im just getting to a point wher ei am familiar with weights i am using so i can progress in many different lifts. i have been leeping a log so that on august 14th-21st whenever work becomes flexable, i will be able to stick to teh diet entirely. for now its just eating my @ss off, training my @ss off, working my @ss off and resting my @ss off. few more weeks and its full blown insanity.