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Thread: my bulking diet

  1. #1
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    my bulking diet

    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
    Last edited by boxer1; 01-20-2007 at 05:41 PM.

  2. #2
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    sorry about the layout, had it all looking neat when i drafted it, all the spaces dissappered when i posted

  3. #3
    boxer1's Avatar
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    bump for opinions

  4. #4
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    Quote Originally Posted by 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 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.

  5. #5
    boxer1's Avatar
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    sorry made a few mistakes, diet has been edited.

  6. #6
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    Quote Originally Posted by 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 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.

  7. #7
    JohnboyF is offline Banned
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    500 grams of protein?????


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

  8. #8
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    Quote Originally Posted by 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
    Last edited by boxer1; 01-21-2007 at 06:11 AM.

  9. #9
    IBdmfkr's Avatar
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    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.

  10. #10
    boxer1's Avatar
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    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??

  11. #11
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    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.

  12. #12
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    cheers columbus, i'll try that, anything else i should change from the revised diet, just want to make sure i get this right.

  13. #13
    IBdmfkr's Avatar
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    Quit drinking your oats then and cook them, otherwise choose a different carb source.

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