Upstate's Bulking Diet

**UpstateTank** · 08-27-2006, 02:35 PM

Well guys I think its about time I begin to bulk...My cutting diet was an overwhelming success thanks to all you bros...from my start time in February of 238lbs I hit a current low of 188 which is a loss of 50lbs all the while basically maintaining if not improving my strength. Again i cannot thank everyone enough for the success you've brought me. In case you were interested heres my cutting thread with pics included: Fist time cutting...criticize here!
Current stats are: 6'2" 188lbs...20yrs old
I would like to lean bulk up to 210
Anyhow heres the "first draft" of the bulking diet:
Meal #1:
10 egg whites...170cal...0carb...40pro...0fat
2 whole eggs.....180cal..2carb...12pro...14fat
1 cup oatmeal...280cal......52carb...10pro...5fat
1 banana...........105cal......27carb.....1pro....1f at
1 cup milk.........90cal........13carb......8pro....0fat
Meal 1 Totals:825cal....94carb....71pro....20fat

PWO:
2 Scoops ON Whey...240cal...6carb...48pro...3fat
1/2cup Dex(2:1 carb/pro ratio)...360cal...96carb...0pro...0fat
PWO Totals: 600cal...102carb...48pro...3fat

Meal #2:
8oz boneless/skinless chicken breast....320cal...0carb...64pro...5fat
1 Cup Brown Rice......................................210cal.. .38carb...5pro...4.5fat
Meal #2 Totals:530cal...38carb...69pro...9.5fat

Meal #3:
8oz lean ground turkey...320cal...2carb...48pro...14fat
10 flax seed caplets.........100cal...0carb....0pro....10fat
2 Cups Spinach...............80cal....12carb....12pro...0 fat
Meal #3 Totals:500cal...14carb...60pro...24fat

Meal #4:
8oz boneless/skinless chicken breast.....320cal....0carb...64pro...5fat
1Cup yams.............................................. ........157cal...37carb...2pro...0fat
Meal #4 Totals:477cal...37carb...66pro...5fat

Meal #5:
Tuna Sandwich (2 slices whole wheat bread, 1 can 6oz chunk light tuna, 1 tsp mayo)
................................375cal...23carb... .45pro...11fat
2 Cups Spinach...80cal...12carb.......12pro....0fat
Meal #5 Totals:455cal....35carb...57pro...11fat

Meal #6:
6oz lean ground sirlion....530cal...0carb...56pro...32fat
8oz pasta...........................290cal...64carb... 11pro...2fat
Meal #6 Totals:820 cal...64carb...67pro...34fat

TOTALS:4157cals...386carb...438pro...106fat

My feelings as of now is the fat may be a bit high but let me know what you guys think...as always this is completely open to criticism b/c how the hell else am i supposed to learn

**copenhagen** · 08-27-2006, 04:36 PM

my first impression was the amount of protein. looks to be 2.5g per pound of bodyweight, you can afford to bring this down to 2g or maybe even 1.5g. the fat imo is a little high, but im not real big on fats in my diet. i usually run my carbs at 2.5-3g per pound of bodyweight and exclude added fats. the diet looks solid as far as food choices, but you can afford to cut some of the protein and fats down a little.

**IBdmfkr** · 08-27-2006, 04:42 PM

Not bad actually, I'd scrap the carbs in meal 6 for a Green Veggie and possibly integrate cardio in there as well.. You're not holding very much LBM so the amount of calories you have listed aren't needed to do a successful lean bulk.. Gaining too much weight too quickly isn't beneficial nor will it be lean tissue.

**audis4** · 08-27-2006, 04:44 PM

I'd replace the dex with 1 cup oats if not more. Eat lots of broccoli too. The fat being too high would be dependent on whether or not your extremely carb sensitive.
Start at the macros you have written down, add or delete carbs whether your are gaining, staying the same, or losing weight.

**svarturer** · 08-27-2006, 04:55 PM

1234

**audis4** · 08-27-2006, 05:02 PM

Originally Posted by svartur

audis i want to see your pic

lol, why?

**UpstateTank** · 08-27-2006, 05:20 PM

Thanks for the feedback guys! I cannot wait to start this damn diet after "cutting" for the last 6 months!

**tinyguy2** · 08-27-2006, 06:01 PM

its so great to bulk after cutting. when i cut i felt depressed all the time. now since i started bulking i have felt great.

**UpstateTank** · 08-27-2006, 07:31 PM

Originally Posted by tinyguy2

its so great to bulk after cutting. when i cut i felt depressed all the time. now since i started bulking i have felt great.

haha i dunno if id describe it as being depressed, but maybe oppressed from eating to get big...its gonna be fun though

**UpstateTank** · 08-27-2006, 07:33 PM

Originally Posted by audis4

I'd replace the dex with 1 cup oats if not more. Eat lots of broccoli too. The fat being too high would be dependent on whether or not your extremely carb sensitive.
Start at the macros you have written down, add or delete carbs whether your are gaining, staying the same, or losing weight.

why would you reccomend oats over dex...from what i gathered (granted i could be wrong) dex spikes your insulin thus allowing your body to better absorb the whey protein...i dunno how i would incorporate oats into a pwo shake...and in my meal after my workout i gots the brown rice in there

**audis4** · 08-27-2006, 08:03 PM

Originally Posted by UpstateTank

why would you reccomend oats over dex...from what i gathered (granted i could be wrong) dex spikes your insulin thus allowing your body to better absorb the whey protein...i dunno how i would incorporate oats into a pwo shake...and in my meal after my workout i gots the brown rice in there

I personally feel as thought 1 cup of oats work in the same manner as dex. I have experimented with both. The sugar gave me a high but dropped me like a bad habit and made me tired about an hour after my insulin was spiked.

Some do dex, some oats, find what you like better. I was just giving you another option. Oats make me more full too!!!

**IBdmfkr** · 08-28-2006, 12:52 AM

Prefer pasta or yams personally.. Grits/potato/oats etc are all options as well. I'd never use dex again, like audis said I also don't like the crash experienced when I used to use a higher GI carb PWO.

**Columbus** · 08-28-2006, 06:12 AM

check yur macros boss...8oz yam is prb. double

**brutesinme** · 08-28-2006, 08:53 AM

yup, and a cup of dry measure oatmeal is more like 500 cals

**audis4** · 08-28-2006, 08:59 AM

Originally Posted by brutesinme

yup, and a cup of dry measure oatmeal is more like 500 cals

Really? Mine says 300 for 1 cup. Are you using the flavored stuff?

**Columbus** · 08-28-2006, 09:52 AM

Aud you are correct....300 cals 54 carbs in a cup of dry oats....hell, I eat 4+ a day....that, gatorade, cream of rice, and yams are my sole carb sources *except the weekend, of course!! lol*

**UpstateTank** · 08-28-2006, 02:46 PM

Thanks for all the advice and options guys...I'm gonna watch how my body reacts to dex really close and possibly make changes from there

**Puffader** · 08-28-2006, 05:57 PM

Great base. Tweak it as you go. This diet might work great for you but get another fat. Shit, I've seen guys grow on subway subs. Damn freaks. Good luck brother!

**tinyguy2** · 08-28-2006, 07:31 PM

one word of advice dont be scared to gain some fat. the more you worry the more counter productive it will be. you can always cut fat.

**UpstateTank** · 08-28-2006, 09:20 PM

Originally Posted by tinyguy2

one word of advice dont be scared to gain some fat. the more you worry the more counter productive it will be. you can always cut fat.

ahmen to that...time to get HUGE

**UpstateTank** · 08-28-2006, 09:21 PM

Originally Posted by Puffader

Great base. Tweak it as you go. This diet might work great for you but get another fat. Shit, I've seen guys grow on subway subs. Damn freaks. Good luck brother!

thanks bro!

**Columbus** · 08-29-2006, 05:37 AM

I wasnt saying you carbs are too high, I was only saying your caluclations are off. You should edit them for reference, else you'll never really know where you started and where you need to be,,,good luck bro

**UpstateTank** · 08-29-2006, 01:18 PM

Originally Posted by Columbus

I wasnt saying you carbs are too high, I was only saying your caluclations are off. You should edit them for reference, else you'll never really know where you started and where you need to be,,,good luck bro

I'm gonna double check em later on tonight, got classes all day...I'll edit my initial post if needed...thanks man!

**tinyguy2** · 08-29-2006, 01:26 PM

Originally Posted by Puffader

Great base. Tweak it as you go. This diet might work great for you but get another fat. Shit, I've seen guys grow on subway subs. Damn freaks. Good luck brother!

I've grown from subway subs in the past, but it wasn't the growth i was looking for.

**UpstateTank** · 09-03-2006, 12:16 PM

Originally Posted by brutesinme

yup, and a cup of dry measure oatmeal is more like 500 cals

checked the nutrition facts on the package and my macros were correct

**UpstateTank** · 09-03-2006, 12:16 PM

Originally Posted by Columbus

check yur macros boss...8oz yam is prb. double

swapped up 8oz for 1 cup...thanks again bro!

**Darkness** · 09-04-2006, 01:17 PM

That all looks good but doing that everyday and cooking it all, will grow too old too quick.

**UpstateTank** · 09-04-2006, 05:24 PM

Originally Posted by Darkness

That all looks good but doing that everyday and cooking it all, will grow too old too quick.

suprisngly I dont mind the cooking...I actually do alll my cooking one day for the entire week that way i can just eat on the fly when I need to...The same food over and over again doesnt seem to bother me either plus I get to eat like a "king" in comparison to what I was eating for my cutting diet

**audis4** · 09-04-2006, 05:31 PM

Diet looks decent.
Ya, I love grilling especially and cooking so I know exactly what goes into my food.
I could eat chicken and egg whites for every meal.

**UpstateTank** · 09-04-2006, 07:49 PM

Originally Posted by audis4

Diet looks decent.
Ya, I love grilling especially and cooking so I know exactly what goes into my food.
I could eat chicken and egg whites for every meal.

thanks audi! I'm with ya on the eggwhites thing...i LOVE having breakfast simply because of eggs