Diet for me...?

**OTerror** · 10-27-2006, 02:04 PM

I'm 6'3 188 lbs about 14% body fat looking to bulk to 215lbs

I'm trying to clean bulk and not put on way to much fat

help!

I see some sample bulks here but will they apply to me as well?

**audis4** · 10-27-2006, 02:10 PM

post a pic and we can give advice from there.

**OTerror** · 10-27-2006, 02:11 PM

1 sec.

**chuck89gt5.0** · 10-27-2006, 02:16 PM

at 6'3 and 188lbs and 14%bf you dont have alot of muscle, also 14% is kinda a high bf percentage to start a bulk. It can be done if you keep the diet extremely clean, I would even add in a bit of cardio here and there.

As far as a bulk diet, I would follow the cutting sticky but add in more carbs and up the calories a little bit every week.

**OTerror** · 10-27-2006, 02:17 PM

Here are some webcam pics but you get the idea..?

**OTerror** · 10-27-2006, 02:18 PM

Originally Posted by chuck89gt5.0

at 6'3 and 188lbs and 14%bf you dont have alot of muscle, also 14% is kinda a high bf percentage to start a bulk. It can be done if you keep the diet extremely clean, I would even add in a bit of cardio here and there.

As far as a bulk diet, I would follow the cutting sticky but add in more carbs and up the calories a little bit every week.

I added some pics, 14% is an estimate from that website not with calipers..but it could be close maybe?

**JohnboyF** · 10-27-2006, 02:26 PM

I wouldn't do a "bulk" per say

more of LBM diet add muscle and burn fat/ or keep fat gain to a minimum..

your BMR is roughly 2080 say uworkout lightly 1-3 times a weeks

it comes out to 2800 ish... to maintain your weight..

I would up the cals slowly over this amount. with good cardio and diet. just to get you started.

**OTerror** · 10-27-2006, 02:50 PM

Originally Posted by FaizakaFez

I wouldn't do a "bulk" per say

more of LBM diet add muscle and burn fat/ or keep fat gain to a minimum..

your BMR is roughly 2080 say uworkout lightly 1-3 times a weeks

it comes out to 2800 ish... to maintain your weight..

I would up the cals slowly over this amount. with good cardio and diet. just to get you started.

Thanks I have never tried a set diet before so Im still pretty lost. I should start eting 3200 calories or so to gain weight, correct?

**1buffsob** · 10-27-2006, 03:19 PM

Definately lean bulk. I would say to carb cycle but being a beginner, just go moderate. Around 200-250g a day.

Also, keep hitting that am cardio. Being an "Iron Virgin" so to speak, this is one of the few times you can lose bf and gain good muscle at the same time.

**OTerror** · 10-27-2006, 03:23 PM

Originally Posted by 1buffsob

Definately lean bulk. I would say to carb cycle but being a beginner, just go moderate. Around 200-250g a day.

Also, keep hitting that am cardio. Being an "Iron Virgin" so to speak, this is one of the few times you can lose bf and gain good muscle at the same time.

Do you have a sample diet laid out that would more or less work for me? because I really cant put one together myself yet. Thanks

**novastepp** · 10-27-2006, 03:28 PM

bro, if you eat, what i ate, you will gain some seriously unwanted fat. cardio every single morning, done correctly. and training 4-5 days a week, and eating well will do you freaking wonders.

**1buffsob** · 10-27-2006, 03:32 PM

Originally Posted by OTerror

Do you have a sample diet laid out that would more or less work for me? because I really cant put one together myself yet. Thanks

All my diets are case specific for myself, my friends, and my training partners. Sorry bud, you'll have to design one yourself.

And yeah, you eat like Nova, and you'll be a huge fat ass. LOL

**novastepp** · 10-27-2006, 03:34 PM

Originally Posted by 1buffsob

All my diets are case specific for myself, my friends, and my training partners. Sorry bud, you'll have to design one yourself.

And yeah, you eat like Nova, and you'll be a huge fat ass. LOL

he's serious. tubby.

**1buffsob** · 10-27-2006, 03:35 PM

Originally Posted by novastepp

bro, if you eat, what i ate, you will gain some seriously unwanted fat. cardio every single morning, done correctly. and training 4-5 days a week, and eating well will do you freaking wonders.

No joke. That's really all it takes for the weekend warrior.

**1buffsob** · 10-27-2006, 03:36 PM

Originally Posted by novastepp

he's serious. tubby.

I envy your fatness.

**OTerror** · 10-27-2006, 03:41 PM

If I have to design one myself then whats the point of this forum again?

**OTerror** · 10-27-2006, 03:42 PM

Originally Posted by novastepp

bro, if you eat, what i ate, you will gain some seriously unwanted fat. cardio every single morning, done correctly. and training 4-5 days a week, and eating well will do you freaking wonders.

How much cardio are we talking about? 20 mins/day?

**1buffsob** · 10-27-2006, 04:00 PM

Originally Posted by OTerror

If I have to design one myself then whats the point of this forum again?

We provide the neccesary means with research, examples, studies, etc. It's your job to design one and we'll help you critique it.

If you want someone to design one for you, hire a nutritionist.

**OTerror** · 10-27-2006, 04:09 PM

Originally Posted by 1buffsob

We provide the neccesary means with research, examples, studies, etc. It's your job to design one and we'll help you critique it.

If you want someone to design one for you, hire a nutritionist.

examples work great, thanks for all your help we need more guys like you around here.

**novastepp** · 10-27-2006, 04:36 PM

Originally Posted by OTerror

How much cardio are we talking about? 20 mins/day?

45 minutes every morning. do a search of this forum man. there is tons of info about routines, dietary approaches and techniques. take it all in man. but there isn't anything wrong with asking questions. keep a positive attitude and youll be fine.

**audis4** · 10-27-2006, 07:59 PM

Originally Posted by 1buffsob

All my diets are case specific for myself, my friends, and my training partners. Sorry bud, you'll have to design one yourself.

And yeah, you eat like Nova, and you'll be a huge fat ass. LOL

and audi......

**OTerror** · 10-28-2006, 11:47 AM

quick question,

I was looking at one of the stickes here (UNoffical "How to Bulk" thread and sample diet...)

and the first meal said..

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat

Do you make a shake with 1 scoop of whey protein or do you mix it with the oatmeal?