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  1. #1
    Diamonite's Avatar
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    Diamonite Bulk Plan - Tips?

    i want to start a bulking diet. i'm a light guy. new at all this shit. but i'm trying. stats just below this....i'm a perfectionist or have like ocd with it or something. so i can't even properly seperate meal groups for the day. that's all i need help with. like in a sense. oats and shake meal 1. chicken and fruit meal 2. along those lines.

    5'8
    19 years old
    138lbs
    15% bf (using a not so accurate web-based tool)
    3200kcals to bulk
    9am-12pm is when i'm up
    so in 15 hours i have to fit 3200cals of pro/carb and pro/fat balanced meals right?
    6 meals throught the day?

    10am - oats and shake?

    12am

    2pm

    5pm

    8pm

    10pm

    could someone take those times and help me put some food groups in them?
    Last edited by Diamonite; 11-12-2007 at 11:35 PM. Reason: AGE

  2. #2
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    Age?

  3. #3
    Diamonite's Avatar
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    I'm 19.

  4. #4
    bayou_strongbod's Avatar
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    12-3 slices whole grain bread 8 ounces of meat,fish,or cheese

    2- 16 ounces whole milk 2 tbs. peanut butter

    5-protein shake with oats and peanut butter

    8-whole grain bread with 8 ounces of meat,fish,or cheese

    10-1cup cottage cheese with fruit

  5. #5
    Diamonite's Avatar
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    dope. thanks for the response. i don't get the 16 ounces whole milk shit? or all the peanut butter. could you explain?

  6. #6
    AandF6969's Avatar
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    According to this site, you need 2600 calories every day to maintain your current weight. You should be eating 500-1000 more than that to gain muscle at an efficient rate.

    http://www.bmi-calculator.net/bmr-calculator/

    I don't know where you got the number 2300 from... thats not even at your maintenance level.

  7. #7
    Diamonite's Avatar
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    http://bodybuilding.com/fun/wotw55.htm while looking for a workout routine.

    my bad if it calculated wrong. okay so let's call it 3200kcals....cheerz




    edit: i used your bmi link. 1990-2000cals to maintain and probably 2600cals to bulk. little to no exercise until i start this gym routine. fyi.
    Last edited by Diamonite; 11-12-2007 at 11:39 PM.

  8. #8
    Diamonite's Avatar
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    okay well i decided to take the sample diet from the unofficial bulking thread. and i am trying to build a reasonable diet scheme using that. i'll post it here once i mix it up a bit and make the the calculations using fitday. cheerz.

  9. #9
    Diamonite's Avatar
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    well this is just what i have thrown together so far for today. thanks to leanmeout and rambo for the bulking sticky above.


    Bulking Diet

    Meal 1: Pro/Carb

    1 Scoop of Whey Protein, 1 cup Oatmeal

    Protein / Carbs / Fat



    Meal 2: Pro/Fat

    Lean Ground Beef, 4 Eggs Whole Scrambled, Green Veggies

    Protein / Carbs / Fat



    Meal 3: Pro/Carb

    Chicken Breast, 1 cup Brown Rice

    Protein/ Carbs / Fat



    Meal 4: Pro/Fat

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

    Protein / Carbs / Fat



    Workout


    Meal 5: PWO Nutrition

    2 Scoops Whey Protein, 80g of Dextrose

    Protein / Carbs / Fat




    Meal 6: PPWO

    Boneless Skinless Chicken Breast, cup Brown Rice (measured uncooked)

    Protein / Carbs / Fat



    Meal 7: Pro/Fat

    Lean Protein of your Choice, 2 Tbsp Natural Peanut Butter

    Protein / Carbs / Fat



    Meal 8: Before Bed

    3 Scoops of Whey Protein, 1.5 Tbsp Flax Seed Oil, Fruit

    Protein / Carbs / Fat


    That turns into approximately grams protein, grams Carbs, and grams of fat. This is roughly calories


    basically their sample diet with a few modifications. will finish soon.

  10. #10
    Panzerfaust's Avatar
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    Quote Originally Posted by Diamonite View Post
    well this is just what i have thrown together so far for today. thanks to leanmeout and rambo for the bulking sticky above.


    Bulking Diet

    Meal 1: Pro/Carb

    1 Scoop of Whey Protein, 1 cup Oatmeal

    Protein / Carbs / Fat



    Meal 2: Pro/Fat

    Lean Ground Beef, 4 Eggs Whole Scrambled, Green Veggies

    Protein / Carbs / Fat



    Meal 3: Pro/Carb

    Chicken Breast, 1 cup Brown Rice

    Protein/ Carbs / Fat



    Meal 4: Pro/Fat

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

    Protein / Carbs / Fat



    Workout


    Meal 5: PWO Nutrition

    2 Scoops Whey Protein, 80g of Dextrose

    Protein / Carbs / Fat




    Meal 6: PPWO

    Boneless Skinless Chicken Breast, cup Brown Rice (measured uncooked)

    Protein / Carbs / Fat



    Meal 7: Pro/Fat

    Lean Protein of your Choice, 2 Tbsp Natural Peanut Butter

    Protein / Carbs / Fat



    Meal 8: Before Bed

    3 Scoops of Whey Protein, 1.5 Tbsp Flax Seed Oil, Fruit

    Protein / Carbs / Fat


    That turns into approximately grams protein, grams Carbs, and grams of fat. This is roughly calories


    basically their sample diet with a few modifications. will finish soon.

    Ok, while that looks pretty and all, it does not mean shit. There are no totals. You need to know what is going down the hatch and the totals.

    I'm anxious to see what you come up with..you will get there.
    ***No source checks!!!***

  11. #11
    Diamonite's Avatar
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    well i finished a bit more today. forgot to mark down the calorie total for the plan as i did fitday. ****. but oh well. also could i substitute the flax seed old tablespoon for these 1000mg pills? how many would i have to take? cheerz for now.


    oh and macros (that's what they are called right?) and total are as close as i could get them today with the time i had.

    EDIT: i totaled the calories. didn't know it was that easy. just googled "fat protein carbs to calories".

    Bulking Diet

    Meal 1: Pro/Carb

    1 Scoop of Whey Protein, 1 cup Oatmeal

    32g Protein / 51g Carbs / 5g Fat



    Meal 2: Pro/Fat

    Lean Ground Beef, 4 Eggs Whole Scrambled + Green Veggies (macro without veg)

    57g Protein / 5g Carbs / 52g Fat



    Meal 3: Pro/Carb

    Chicken Breast, 1 cup Brown Rice (measured uncooked)

    55g Protein/ 46g Carbs / 8g Fat



    Meal 4: Pro/Fat

    1 Can of Tuna, 1 Tbsp Full Fat Mayonnaise + Veggies (macro without veg)

    43g Protein / 0g Carbs / 12g Fat


    *Workout


    Meal 5: PWO Nutrition

    2 Scoops Whey Protein, 80g of Dextrose

    40g Protein / 80g Carbs / 0g Fat




    Meal 6: PPWO

    Boneless Skinless Chicken Breast, cup Brown Rice (measured uncooked)

    50g Protein / 70g Carbs / 3g Fat



    Meal 7: Pro/Fat

    Lean Protein of Your Choice, 2 Tbsp Natural Peanut Butter

    50g Protein / 5g Carbs / 18g Fat



    Meal 8: Before Bed

    3 Scoops of Whey Protein, 1.5 Tbsp Flax Seed Oil + Fruit (macro without fruit)

    60g Protein / 3g Carbs / 21g Fat


    That turns into approximately 387 grams protein, 260 grams carbs, and 109 grams of fat. This is roughly 3569 calories.
    Last edited by Diamonite; 11-14-2007 at 07:05 PM. Reason: calories

  12. #12
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    Looks good except I'd add another protein/carb meal... maybe at meal 7. Also switch out the whey at meal 8 with a real meat of some sort. More protein at meal 1... maybe throw some eggs in there. Ditch the fruit at meal 8, move it to meal 7 if you make it a pro/carb meal. Overall you could drop the protein a bit and replace some of it with carbs... you shouldn't need more than 280g protein, anything else is a waste.

    You'd have to take 10-15 flax seed oil pills at once for them to be worthwhile. You may want to pick up liquid instead.
    Last edited by AandF6969; 11-14-2007 at 07:07 PM.

  13. #13
    Diamonite's Avatar
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    alright. thanks for the response. i will rework meal 7 into a pro/carb and put the fruit there. throw eggs into meal one and fine a lean protein for 8. cheerz dude.

  14. #14
    Diamonite's Avatar
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    here is the updated once again. let me know if i made a mistake. real busy today with other things.

    EDIT: fixed totals.

    Bulking Diet

    Meal 1: Pro/Carb

    1 Scoop of Whey Protein, 1 cup Oatmeal, 2 Eggs Whole Scrambled

    46g Protein / 56g Carbs / 20g Fat



    Meal 2: Pro/Fat

    Lean Ground Beef, 4 Eggs Whole Scrambled + Green Veggies (macro without veg)

    57g Protein / 5g Carbs / 52g Fat



    Meal 3: Pro/Carb

    Chicken Breast, 1 cup Brown Rice (measured uncooked)

    55g Protein/ 46g Carbs / 8g Fat



    Meal 4: Pro/Fat

    1 Can of Tuna, 1 Tbsp Full Fat Mayonnaise + Veggies (macro without veg)

    43g Protein / 0g Carbs / 12g Fat


    *Workout


    Meal 5: PWO Nutrition

    2 Scoops Whey Protein, 80g of Dextrose

    40g Protein / 80g Carbs / 0g Fat




    Meal 6: PPWO

    Boneless Skinless Chicken Breast, cup Brown Rice (measured uncooked)

    50g Protein / 70g Carbs / 3g Fat



    Meal 7: Pro/Carb

    Lean Protein of Your Choice, Fruit

    45g Protein / 85g Carbs / 13g Fat



    Meal 8: Before Bed

    Boneless Skinless Chicken Breast (small), 1.5 Tbsp Flax Seed Oil or Flax Seed Oil Pills

    50g Protein / 1g Carbs / 7g Fat


    That turns into approximately 386 grams protein, 343 grams carbs, and 115 grams of fat. This is roughly 3951 calories.
    Last edited by Diamonite; 11-14-2007 at 07:35 PM. Reason: totals

  15. #15
    AandF6969's Avatar
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    Protein is still high as shit...

  16. #16
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    I would trim it back a little. At 138lbs, 3951 calories is going to make for a sloppy bulk. Well unless you have hyperthyroidism or a tape worm or something. I would think 3500 would be plenty.

  17. #17
    Diamonite's Avatar
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    hey. like i said, such a busy day. didn't even read the flax seed or nothing above 280 protein dealio. i'll fix that for tomorrow.

    cheerz. i thought it was crazy high anyways. rofl
    Last edited by Diamonite; 11-14-2007 at 09:21 PM.

  18. #18
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    I agree, the Protein is sky high. You can easily get your total down by removing some protein there buddy.

    Nice work so far..
    ***No source checks!!!***

  19. #19
    MSG
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    lol I'm no expert by far but I'm your weight and height, and I know if I ate anywhere near 280g+ protein I'd melt the paint off the walls with my farts, it's happened before.

    It's so easy for everyone to say eat 3000-4000 calories but it's not so easy to do when you're this weight, and you'll realise that op. I don't do much in the day so I'm right around 2300 calories with good progress, and that is even hard to put down over 5 meals a day... maybe cause most of my carbs come from brown rice lol? I plan on bumping it to 3000 over time, but you'll see it's going to be hard to just down that much food at this weight, so maybe you should work it up over time?

    I'm currently at 200g Protein, 266g Carbs, 43g Fat = 2251 Calories (not counting junk stuff)
    That doesn't seem like much to most people but at my weight and my activity level it's working good and I'm upping it a little at a time.

    I'm telling you though, if you just start off putting up a bunch of protein you'll fart every 3 minutes lol, and it's not your normal fart, it's the kind where no one wants to be around you or in the same location. If it was me I'd start around 200g and work my way up as needed.

    *Edit - Also I never ate much before I started working out and I don't do much since I sit behind a computer all day, so 2300 calories is working good for me but I'm bumping it up to 2700 this coming week. Just don't start off trying to put down 3000+ calories if your body isn't used to it cause I tried and it's not good. Don't go all out based off of what some calculator says. It all depends on what you do during the day. You have to figure in the calories you burn with your normal activities then add around 500... then go from there.
    Last edited by MSG; 11-17-2007 at 02:46 AM.

  20. #20
    Diamonite's Avatar
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    lol thanks muriloninja. update is coming after weekend.

    the more i try to create something like that though. the better it will be. maybe just use it as guidlines. everyone is different for sure though.

  21. #21
    Diamonite's Avatar
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    alright. here is the frustrating update. i have the protein in check. but now the overall calories is thrown off. also the balance may not work? another thing i realized was that i wanted to include my protein and creatine pre workout and post workout.

    with cytogainer containing 3gs of creatine per helping and actual creatine being 5g per serving. do i really need to take both?

    here is the plan.

    Bulking Diet

    Meal 1: Pro/Carb

    1 Scoop of Whey Protein, 1 cup Oatmeal, 2 Eggs Whole Scrambled

    50g Protein / 59g Carbs / 35g Fat



    Meal 2: Pro/Fat

    Lean Ground Beef + Green Veggies (macro without veg)

    30g Protein / 0g Carbs / 23g Fat



    Meal 3: Pro/Fat

    1 Can of Tuna, 1 Tbsp Full Fat Mayonnaise + Veggies (macro without veg)

    43g Protein / 0g Carbs / 12g Fat


    *Workout


    Meal 4: PWO Nutrition

    2 Scoops Whey Protein, 80g of Dextrose

    40g Protein / 70g Carbs / 0g Fat




    Meal 5: PPWO

    Chicken Breast (small), cup Brown Rice (measured uncooked)

    40g Protein / 70g Carbs / 3g Fat




    Meal 6: Pro/Carb

    Lean Protein of Your Choice, Fruit

    35g Protein / 60g Carbs / 13g Fat



    Meal 7: Before Bed

    Chicken Breast (small), 1.5 Tbsp Flax Seed Oil

    40g Protein / 1g Carbs / 7g Fat


    That turns into approximately 278 grams protein, 260 grams carbs, and 93 grams of fat. This is roughly 2989 calories.

  22. #22
    Ajc330's Avatar
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    cytogainer is a great producti have made some good gains using that supplement for my pwo shake.. creatine, in my opinion, is not needed because yourbody already makes it's own creatine supply

  23. #23
    Diamonite's Avatar
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    thanks for the response. i know the body already creates a supply of creatine. and alright maybe i will stick with just the cytogainer pre and post. thanks.

  24. #24
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    keep us posted as tol how your doing...
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  25. #25
    Diamonite's Avatar
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    for sure! thanks for the title change. i'll update soon.

  26. #26
    Diamonite's Avatar
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    alright. mini update here. i haven't fully applied the plan yet. but a few changes i've made in my eating habits.


    drink water only and quite a bit
    take vitamin c ed (already did really)
    eat tuna, brown rice, chicken breasts, eggs, veggies, whole wheat bagels and alot of shit like that
    i'm eating a little more each day and adding more meals to build up...was feeling like i was going to burst the first day or two
    learning to cook myself (i was always the "useless in the kitchen" child growing up)
    i feel pretty decent so far and i'm excited to see how far i can take all this


    cheerz.

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