New bulking Diet

[perfectbeast2001]

Breakfast – 6 egg whites (cals 96, Pro 21) Oats 100g (cals 387, Carbs 65, Pro 15, Fat 5) Honey 1 Tbsp (Cals 64, Carbs 17) Fruit Portion (cals 160, Carb 40)
Totals - Cals 707, Carbs 122, Pro 36, Fat 5

Pre WO – 40g carb (cals 170, Carbs 40) 1 scoop whey (cals 112, Carbs 2, Pro 23, fat 1)
Totals – Cals 282, Carbs 42, Pro 23, Fat 1

PWO – 80g Carbs (cals 170, Carbs 80) 1.5 scoops whey (Cals 168, Carbs 4, Pro 35, Fat 2)
Totals – Cals 508, Carbs 84, Pro 35, Fat 2

PPWO - 6 egg whites (cals 96, Pro 21) Oats 100g (cals 387, Carbs 65, Pro 15, Fat 5) Honey 1 Tbsp (Cals 64, Carbs 17) Fruit Portion (cals 80, Carb 20)
Totals – Cals 627, Carbs 102, Pro 36, Fat 5

Meal 5 – Lean meat 120g (cals 197, Pro 37, Fat 4) 50g Brown Rice or 100g sweet potatoe (cals 110, Carbs 25, Pro 1) 1 serving nuts (Cals 104, Carbs 3, Pro 3, Fat 9) 100g Fibrous Veg (cals 34, Carb 10)
Totals – Cals 445, Carbs 38, Pro 41, Fat 13

Meal 6 – Lean Meat 120g (Cals 197, Pro 37, Fat 4) Olives 130g (cals 130, Carbs 7, Fat 14) 100g Fibrous veg (cals 34, Carbs 10) 2 x fish oil caps (Cals 18, Fat 2)
Totals – Cals 379, Carbs 17, Pro 37, Fat 20

Meal 7 - Lean Meat 120g (Cals 197, Pro 37, Fat 4) 1 serving Nuts 18g (cals 129, Fat 14) 100g Fibrous veg (cals 34, Carbs 10) 2 x fish oil caps (Cals 18, Fat 2)
Totals – Cals 378, Carbs 10, Pro 37, Fat 20

Before Bed meal – 140g Steak (cals 228, Pro 35, Fat 9) Flax Oil 1 Dsp (cals 83, Fat 9) 2 x fish oil caps (cals 18, Fat 2) Leafy veg.
Totals – Cals 329, Pro 35, Fat 20

All lean meat is cooked in Coconut oil giving an extra 83 cals and 9g of fat per day.

Lean meat = Turkey or chicken, could be subbed for Venison 100g, Lobster 200g or Crab 200g)
Steak can be subbed for Lamb 100g .

Grand Totals – Cals 3738. Carbs 415, Pro 280, Fat 95

Non WO days drop honey, half of fruit from breakfast and both pre and post WO shakes this will drop 998 cals.

Well i have put this together after some long hard reading and deliberating! It is based loosely on the principles of Berrardi and from the book "nutrient Timing". After reading some compelling stuff about pre and post WO supplementation I have included both of these. I have also tried to keep the starchy carbs around the WO time tapering slowly off towards the end of the day to higher fat with pro meals. The meals start big and get smaller during the course of the day too. The most important part of this diet for me is the fact I am looking at using as many whole food sources for my nutritional needs as possible. Lots of different veg and fruits + obtaining my fats from nutts ect.
well give me your opinions and ideas!
Oh and the lack of dairy is because i am allergic to dairy. I would have liked to add lactose free cottage cheese but we cant seem to get it in UK .

[naturalsux]

Why dont you eat the yolks?

[perfectbeast2001]

because i dont want any fat mixed with the carbs before and after workout.

[JohnboyF]

beast diet looks solid.. i was thinking do u think you need the added fats in the last meal?

[naturalsux]

because i dont want any fat mixed with the carbs before and after workout.

cause it slows the digestion down?

[xlxBigSexyxlx]

IMO, I would, instead of meals 1-8, I would have 8 cytogainers. And on 2 of them, throw in some flaxoil.




lol, looks good. I might have to copy it.

[perfectbeast2001]

cause it slows the digestion down?

Because I will be spiking my insulin levels with carbs which I believe (as well as many others, though some do not) leads to an increased capacity for fat storage. Therefore i avoid fats during the time around WO when simple carbs are used.

[perfectbeast2001]

beast diet looks solid.. i was thinking do u think you need the added fats in the last meal?

Well I wanted about 20% of cals from fat so it fits the macro, but no its not an absolute nessecity.

[naturalsux]

Because I will be spiking my insulin levels with carbs which I believe (as well as many others, though some do not) leads to an increased capacity for fat storage. Therefore i avoid fats during the time around WO when simple carbs are used.

ok, but if muscle and liver glycogen levels are low from fasting during the night. wouldnt everything you take in go to muscle glycogen levels till they are full, then fat storage occurs.

[perfectbeast2001]

You are not completely glyogen depleted overnight. And it is thought to be the rise in insulin that causes predisposition to store fat. Insulin rise happens after consuming carbs (especially high GI) so therefore I avoid fats at all times when insulin levels are likely to be spiked with carbs.

[JohnboyF]

Pb,

what carb sources are you using? Oats and?

[perfectbeast2001]

complex - oats, brown rice, sweet potatoe
Pre WO Dex and Malto
PWO Waxy Maize Starch
carbs from veg and fruit and honey

[JohnboyF]

whoops ... didnt see that... damned colors lol

[spound]

Not my type of diet, but I would be interested to see how it works out for you.
A couple notes:
-I like the fact that you taper your cals toward the end of the day, I do this as well.
-I think your breakfast is a little over board with the carbs
-an almost 1000 calorie difference between training and non-training days is a little extreme IMO

[Vinlander]

Not my type of diet, but I would be interested to see how it works out for you.
A couple notes:
-I like the fact that you taper your cals toward the end of the day, I do this as well.
-I think your breakfast is a little over board with the carbs
-an almost 1000 calorie difference between training and non-training days is a little extreme IMO

It's not so much the calories that he's dropping, but the sources that're important. Fruit and whey shakes contain empty sugars, carbohydrates and protein that would not be synthesized or utilized on a non-workout day anyhow. He'd just end up excreting the excess food and wasting the intake.

[IBdmfkr]

I think 100-125g of carbs for the first meal is no problem when bulking if the carb sources are solid.

[oneshot]

I personally dont think you should be counting the protein from oats towards your daily intake.

[spound]

It's not so much the calories that he's dropping, but the sources that're important. Fruit and whey shakes contain empty sugars, carbohydrates and protein that would not be synthesized or utilized on a non-workout day anyhow. He'd just end up excreting the excess food and wasting the intake.

Not all fruit. Berries are actually pretty low GI and very beneficial, very high in anti-oxidants (they have to be in order to survive the direct sunlight due to their very thin skin). Sure, the sources are important, and if I was going to drop 100 cals from a training day to a non-training day, then I would have dropped it from the same sources (protein powder, honey, fruit...depending on which kinds), but the fact that that many cals need to be dropped shows you that there is either an over abundance of these foods on training days, OR an insufficent amount (too little) of food being taken in on non-training days. In my experience you definitely burn more cals on training days, but a 1000 calorie difference seems like quite a bit to me.

[spound]

I personally dont think you should be counting the protein from oats towards your daily intake.

Me either, sure there is protein in there, yes, but will it likely be a contributor to muscle growth? probably not....at least not to the extent of meat protein or whey.

[spound]

I think 100-125g of carbs for the first meal is no problem when bulking if the carb sources are solid.

I don't even know why I am making comments on the diet even b/c I jsut realized I don't even know your stats. Sure, 100-120g of carbs in breakfast is fine, granted it fits the size of the athlete AND the other carbs in the diet are distributed accordingly.

[IBdmfkr]

I personally dont think you should be counting the protein from oats towards your daily intake.

I always count incomplete proteins in my daily total for the simple fact that they count towards your total calorie count etc.. In most cases I'll have approx 50-75g of incomplete protein for the day which in turn adds up to over 200 calories.
Especially important when calculating a cutting diet IMO.

btw when incomplete proteins are eaten throughout the day in the right combinations they can and will be used just as efficiently as proteins from meat or whey, this is how vegans build muscle mass while avoiding any animal products.


Whatsup S.. gimme a shout sometime so we can shoot the shit, I no longer have your number.

peace

[perfectbeast2001]

how about I just dropped the shakes on non workout day.Any more comments?
I will be gradually working my way up to this diet after comp. i.e ramping carbs up slowly each week. Obviously I will monitor any fat gain and adjust accordingly. I have a large ammount of carbs in the breakfast spot as I want it to 1. stop catabolism that may have occured overnight 2. I will be working out 2 hours later so it will provide me with long lasting energy from the wholefoods 3. I do not like adding carbs later in the day.
If I was to lower carbs in breakfast then I may add low gi fruit sauce to meal 5 instead.

[perfectbeast2001]

I personally dont think you should be counting the protein from oats towards your daily intake.

Why?

[perfectbeast2001]

I don't even know why I am making comments on the diet even b/c I jsut realized I don't even know your stats. Sure, 100-120g of carbs in breakfast is fine, granted it fits the size of the athlete AND the other carbs in the diet are distributed accordingly.

5,9" 84 kilos (184lbs) 5% BF (competing on sunday)

[Timm1704]

not doubting your knowledge in the slightest here PB, but am curious as to why the cals are that low when its designed for bulking. have i missed something here? or am i too busy obsessing with trying to cram 5-6k of calories for my upcoming bulker?

[Vinlander]

5,9" 84 kilos (184lbs) 5% BF (competing on sunday)

Wow. We're almost exactly the same size/weight.

5'8", 180lbs, 9% BF

[spound]

I always count incomplete proteins in my daily total for the simple fact that they count towards your total calorie count etc.. In most cases I'll have approx 50-75g of incomplete protein for the day which in turn adds up to over 200 calories.
Especially important when calculating a cutting diet IMO.

btw when incomplete proteins are eaten throughout the day in the right combinations they can and will be used just as efficiently as proteins from meat or whey, this is how vegans build muscle mass while avoiding any animal products.


Whatsup S.. gimme a shout sometime so we can shoot the shit, I no longer have your number.

peace

I called you about two weeks ago, but no answer. I'll PM you my number again.

And jsut for the record, I disagree with you about the incomplete protein

Well, actually your reasoning seems to be pretty sound on it, but the way I set up my diet, I do not count the calories for incomplete proteins or any other hidden calories, it just makes for easier adjustments IMO.

[spound]

how about I just dropped the shakes on non workout day.Any more comments?
.

I htink dropping the powder would be good, but you don't wnat all that honey on the non-training days either. I was mainly just inferring that you should either increase cals on non-training days or decrease them some on training days (maybe there is too much honey and powder?) I would err on the side of lowering things on your training days though as opposed to raising your non-training day cals, simply because you are coming off of a show with very low body fat, so it would be better to start out with the cals lower and SLOWLY build up as needed so that you can stay lean. Gaining after a show is easy, you don't need a ton of cals to do it, if you over laod the cals after a show, it can cause VERY quick fat gain and can take a shit on your metabolism. Your body is very efficient at utilizing nutrients at this point (because its used to low cals).

Good luck at the show man!! Got any pics??

[perfectbeast2001]

not doubting your knowledge in the slightest here PB, but am curious as to why the cals are that low when its designed for bulking. have i missed something here? or am i too busy obsessing with trying to cram 5-6k of calories for my upcoming bulker?

I have worked out my calories needed baded on BMR, daily calorific expenditure, workout expenditure + the thermogenic effect of protein. If you want to gain a little fat then shoot for 5-6k. If you want to add lean muscle then work out your calorific needs.
Thx for the advice Spound, i am definately planning on building up to this slowly, pro will remain the same as will fats but carbs are due to be ramped up slowly ovwer the next weeks after the show to avoid unwanted fat gain.

[Prada]

What is important is if your diet works for you and are capable of deriving the desired results then that is what matters. Just adjust it accordingly.

Good luck on the competition.

[souljaman]

good post bro, might have to try this one

[oneshot]

Why?

Their incomplete proteins, thus not having all essential amino acids. I dont doubt that they can still turn into muscle mass, however i think compete proteins would be much more effective.

[oneshot]

I always count incomplete proteins in my daily total for the simple fact that they count towards your total calorie count etc.. In most cases I'll have approx 50-75g of incomplete protein for the day which in turn adds up to over 200 calories.
Especially important when calculating a cutting diet IMO.

btw when incomplete proteins are eaten throughout the day in the right combinations they can and will be used just as efficiently as proteins from meat or whey, this is how vegans build muscle mass while avoiding any animal products.

But hes not on a cutting diet and Vegans cant build muscle as effectively as us carnivores.

[IBdmfkr]

I didn't say vegan's could or couldn't build muscle as well, I was simply talking about the protein in the various foods.

Problem with being a vegan and getting adequate protein is the fact that most of your sources are dense with carbohydrates so you've got to be careful with how much you consume in order to stay lean, whereas "meat eaters" don't have to worry about mixing and matching etc..

It wouldn't be easy at all, that's why I eat meat.