bulking diet please comment

[malidfa]

hey there everyone (thanks to leanout for his sticky)

just loking for some feedback on my diet my stats are 30years old 6ft3 210 with about 15% bf looking to put on some good muscle. according to the harris elliot calculator my BMR is 2114. the best time for me to train is first thing in the morning straight after meal 1. if thats not a good idea i might have to re think when i train. any help would be appriciated. do i need more cals?? if i do.. what more protein more carbs?

if anyone needs any more info just let me know

pro/carb
LIFT
PWO shake (pro/ carb)
PPWO meal (pro/ carb)
meal 4 pro/ fat
meal 5 pro/ carb
meal 6 pro/ fat
meal 7 pro/fat
meal 8 pro/fat


Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 5 wheat bix

50g protein / 70g carbs / 5g fat


WORKOUT


Meal 2: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 3 :PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
100g boiled sweet potato

50g protein / 90g carbs / 3g fat



Meal 4 : Pro/Fat

1 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

30g protein / 2g carbs / 13g Fat


Meal 5: Pro/carb

2 Scoops Whey Protein

40g protein / 70g carbs /3g fat


Meal 6: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat


Meal 7: Pro/Fat

Lean Protein of your choice, 1 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 9g fat



Meal 8: Before Bed

2 Scoops of Whey Protein, 1 Tbsp. Flax Seed Oil

40g protein / 3g carbs / 20g Fat


It works out to be

355g protein =1420 cals 42%
322g carbs = 1288 cals 38%
73g fat = 657 20%
3365 total cals

[sonnygll]

You need 700 to 1000 more calories. Protein and carbs are good. You could add a little to them if you want. I'd take in more fat. Also you want casein before bed, not whey.

[malidfa]

i just think 4000 cals might be to much for me but i will play with cals and see what happens. sorry whats casein ?

anyone else

[sonnygll]

casein is a slow digesting protein which is what you want at night as apposed to whey which is fast acting.

I am just a little heavier than you with poor insulin response and I eat 4000 at a bare minimum when bulking. I eat 3000 at 40 to 60 carbs to cut. You'll be fine. Trust me, I can get fat just looking at food.

[malidfa]

cool that makes sence with the casein
lolo me to thats why i was a little worried with 4000 i put on fat easy
in which meals you reckon i should add more carbs and protein ?

[malidfa]

bump anyone else

[sonnygll]

If you have the same problem with getting fat that I do, eat your carbs earlier in the day. Spread your protein out. Then you eat more fat later, because you aren't eating the carbs then.

If you have the fat gain problem, it could be you need to adjust your ratios, which is what I have to do. I eat more like 250 carbs, 300 tops. Anywhere between 300 and 400 grams of protein, usually 350 to 375 though. Then I fill in the rest with fat. People post ratios like they are set in stone, but carbs really depend on how your body handles them. It is a very individual thing.

So try 275 carbs with 3800 calories and see how you do. That should give you decent, but not quite optimum muscle gain, but without gaining fat. You have to keep it clean though. No simple carbs other than post workout. Even then you might be better off with fruit juice, which is what I use.

[malidfa]

yeah most of my carbs will be eaten by 15:00
ok thanks i will play with my ratios and see how i go.

so should i drop the dextrose and use something else for my insulim spike

thanks for your help

[sonnygll]

Dextrose is good, IF you want to spike insulin when you replenish glycogen. I no longer spike insulin and only replace glycogen post workout. This is because of my impaired insulin function and the already higher levels and just how crazy high they would get when spiked. So it causes an unacceptable amount of fat gain for me. So I use fruit juice like V8 fusion, which replaces glycogen and only increase insulin a little bit. So weather you spike or not depends on your insulin response. Fat gain can be a good indication of this.

So it depends on how certain you are of these things and if you want your risk leaned more towards decrease in the rate of hypertrophy, or greater risk of fat gain.

[malidfa]

cool that makes sence know
im going to make afew changes and see how i go