my bulking diet

[boxer1]

hi all, been using this diet for 2 weeks now and have put on 4 lbs, although this may be from the dbol i'm on, i've based my diet on the bulking sticky and other threads that i've read. I used the harris bendict formula which put me @ 3200 maintenance cal so i've added 500 cal to this to total 3700cal, at the moment i'm 187lb and i am hoping to get to 200lb after my cycle, stats are
27, 5' 11", 187lb, any advice or suggestions would be appreciated, cheers

meal 1) 8 egg whites + 2 yolks
2 scoop whey + 1 cup oats

meal 2) chicken breast, olive oil

meal 3) chicken sandwich
(Wholemeal bread)

pre w/o) 2 scoop whey


WORKOUT


pwo) 2 scoop whey + 1 cup oats

ppwo) chicken breast, olive oil

meal 7) lean rump steak, veggies


meal 8) 3 scoop whey + skimmed milk


cal pro carb fat
meal 1 822 93 58 16
meal 2 333 54 0 10
meal 3 533 64 33 12
pre w/o 225 46 5 3

WORKOUT

p/w/o 520 56 58 8
p/p/w/o 333 54 0 10
meal 7 320 50 0 12
meal 8 407 82 10 4

TOTALS 3493 499 164 75

[boxer1]

sorry about the layout, had it all looking neat when i drafted it, all the spaces dissappered when i posted

[boxer1]

bump for opinions

[zodiac666]

hi all, been using this diet for 2 weeks now and have put on 4 lbs, although this may be from the dbol i'm on, i've based my diet on the bulking sticky and other threads that i've read. I used the harris bendict formula which put me @ 3200 maintenance cal so i've added 500 cal to this to total 3700cal, at the moment i'm 187lb and i am hoping to get to 200lb after my cycle, stats are
27, 5' 11", 187lb, any advice or suggestions would be appreciated, cheers

meal 1) 8 egg whites + 2 yolks cal carb pro fat
2 scoop whey + 1 cup oats 630 115 123 16

meal 2) chicken breast, olive oil 333 54 10

meal 3) chicken sandwich
(Wholemeal bread) 533 33 64 7

pre w/o) 2 scoop whey 225 5 46 3


WORKOUT


pwo) 2 scoop whey + 1 cup oats 520 56 58 8

ppwo) chicken breast, olive oil 333 54 10

meal 7) lean rump steak, veggies
handful nuts 719 10 50 36

meal 8) 3 scoop whey + skimmed milk 407 10 82 4

TOTALS 3700 219 541 94

you are adding your calories up wrong or something, in the first meal is that really supposed to be`120g of protein? 1g of protein or carbohydrates has 4 calories while 1g of fat has 9calories.

[boxer1]

sorry made a few mistakes, diet has been edited.

[zodiac666]

hi all, been using this diet for 2 weeks now and have put on 4 lbs, although this may be from the dbol i'm on, i've based my diet on the bulking sticky and other threads that i've read. I used the harris bendict formula which put me @ 3200 maintenance cal so i've added 500 cal to this to total 3700cal, at the moment i'm 187lb and i am hoping to get to 200lb after my cycle, stats are
27, 5' 11", 187lb, any advice or suggestions would be appreciated, cheers

meal 1) 8 egg whites + 2 yolks
2 scoop whey + 1 cup oats

meal 2) chicken breast, olive oil

meal 3) chicken sandwich
(Wholemeal bread)

pre w/o) 2 scoop whey not sure how close to your workout this is but it is good to get some slow digesting complex carbs an hour or so before your workout and some fast carbs (dextrose) right before your workout.


WORKOUT


pwo) 2 scoop whey + 1 cup oats i like to get fast digesting carbs PWO, they will drive glycogen into your muscles faster and make you release more insulin which can only be benificial when your muscles have just been torn down.

ppwo) chicken breast, olive oil i would make this a protein/carb/low fat meal to keep your body producing insulin for the next few hours.

meal 7) lean rump steak, veggies


meal 8) 3 scoop whey + skimmed milk


cal pro carb fat
meal 1 822 93 58 16
meal 2 333 54 0 10
meal 3 533 64 33 12
pre w/o 225 46 5 3

WORKOUT

p/w/o 520 56 58 8
p/p/w/o 333 54 0 10
meal 7 320 50 0 12
meal 8 407 82 10 4

TOTALS 3493 499 164 75

looks pretty good, just dont get lazy and stick with it every single day.

[JohnboyF]

500 grams of protein?????


WOW... your have 9 scoops of whey in your diet... Bump your carbs and lower the protein..

[boxer1]

hi all, been using this diet for 2 weeks now and have put on 4 lbs, although this may be from the dbol i'm on, i've based my diet on the bulking sticky and other threads that i've read. I used the harris bendict formula which put me @ 3200 maintenance cal so i've added 500 cal to this to total 3700cal, at the moment i'm 187lb and i am hoping to get to 200lb after my cycle, stats are
27, 5' 11", 187lb, any advice or suggestions would be appreciated, cheers

meal 1) 8 egg whites + 2 yolks
2 scoop whey + 1 cup oats dropped to 1 scoop whey

meal 2) chicken breast, olive oil

meal 3) chicken sandwich
(Wholemeal bread)

pre w/o) 2 scoop whey added 80g dextrose


WORKOUT


pwo) 2 scoop whey + 1 cup oats

ppwo) chicken breast, olive oil added half cup rice

meal 7) lean rump steak, veggies


meal 8) 3 scoop whey + skimmed milk dropped to 2 scoop whey


cal pro carb fat
meal 1 822 93 58 16
meal 2 333 54 0 10
meal 3 533 64 33 12
pre w/o 225 46 5 3

WORKOUT

p/w/o 520 56 58 8
p/p/w/o 333 54 0 10
meal 7 320 50 0 12
meal 8 407 82 10 4

TOTALS 3493 499 164 75

new macros

m1 710 70 33 14.5
m2 333 54 0 10
m3 533 64 33 12
p/w/o 545 46 85 3

WORKOUT

p/w/o 520 56 58 8
pp/w/o 483 57 35 11
m7 320 50 0 12
m8 295 59 7.5 2.5

TOTALS 3739 456 251.5 73


thanks for the advice fellas, made a few changes as highlighted above, dropped the protein and upped the carbs

[IBdmfkr]

Agreed, almost 1000 calories are from whey.. not that great.

I had 430g protein yesterday and only 30g of it was from a shake because I woke up to piss at 4am.

[boxer1]

to be honest the main reason for the whey is to get the oats down, i've dropped 3 scoops out and added some carbs as advised by faiz (see highlights above). If this is still too much what should i change?. Meal 8??

[Columbus]

if you have a hard time with oats, switch to brown rice, ww pasta, yams...etc.

Also, if you take a big batch and toss them on a cookie sheet, use that spray butterand coat them with splenda and cnnamon....they come out crunchy and are a damn good treat...just toss em in a baggoe, grab a chicken breats and you are goneee......microwave dry works too, just noit as well.

[boxer1]

cheers columbus, i'll try that, anything else i should change from the revised diet, just want to make sure i get this right.

[IBdmfkr]

Quit drinking your oats then and cook them, otherwise choose a different carb source.