bulking diet help please.

[Mazzive_T]

Hi all. Its Mazzive_T here again. Im 6ft, 194lbs with 16% bf, according to the calculators.

My training, diet, supps, cycles (although ive not run since july) can be found on the members results section, heres the link though, if you wish to read.

T's year long Bodybuilding Log.

Basically this is the modified diet that i started last week. Please critique if you wish. The old diet id been on since january-ish is in my log.

calories carbs protein fat
8am - meal one
125g Oats 416 48.8 36 8.4
6 Egg Whites in a 100g Whey Protein Shake 469 3.6 102 5.2

Totals for meal one 885 52.4 138 13.6

back to bed for two hours

10am - meal two
100g Pasta 362 77 12 0.7
140g Chicken Breast 231 0 43 5

totals for meal two 593 77 55 5.7

11am - Go to supermarket buy 2 steaks and a cooked chicken

12pm - meal three
Chicken Sandwich on wholemeal with salad and lite mayo 1256 176 76 33
100g Pasta 362 77 12 0.7
50g Whey Protein Shake 186.5 1.8 39 2.6

totals for meal three 1804.5 254.8 127 36.3

3pm -meal four
1 Medium Steak 147.5 0 26.15 4.65
125g Rice 200 38 4 3.5
50g Whey Protein Shake 186.5 1.8 39 2.6

totals for meal four 534 39.8 69.15 10.75

6:30pm - meal five
1 Large Jacket Potato 138 30.1 3.7 0.4
140g Chicken Breast 231 0 43 5
1 medium tin of beans 105 18.8 6.8 0.3

totals for meal five 474 48.9 53.5 5.7

7:30pm - Train

8:30pm - PWO
PWO Shake, 100g Whey, 40g Dextrose 523 43.6 78 5.2

9pm - meal six - PWO meal
1 Medium Steak 147.5 0 26.15 4.65
100g Pasta 362 77 12 0.7
50g Whey Protein Shake 186.5 1.8 39 2.6

totals for meal six 696 78.8 77.15 7.95

10:45pm - meal seven
125g Rice 200 38 4 3.5
1 Tin of Tuna 73 0 17 4
50g Whey Protein Shake 186.5 1.8 39 2.6

totals for meal seven 459.5 39.8 60 10.1

11:30pm - meal eight - before bed
140g Turkey Breast 165 0 36.6 1.5
6 Egg Whites in a 60g Time Release Protein Shake with Glutamine 297 2.6 67.3 2.1

totals for meal eight 462 2.6 103.9 3.6

Totals 6431 637.7 761.7 98.9

Thankyou for your time.

T.

[novastepp]

what are you doing with that diet? your cals are way too high. are you currently cycling? that diet needs serious downsizing man.

[taiboxa]

omit all shakes imo. its too readily absorbed not really beneficial in any area except immediatly post workout and even then i wouldnt take more than 30-40g... hell i have bout 240lbs of lbm and when i do pwo shakes i dont go over 40g... its just absorbed far to fast to take any more then that.

way more veggies... these lil fiberloaded phytonutrient morsals are a godsend for digestion/health. try to get serving of spinich/asparagus/(other green) per day

also i' would try to keep all meals the same ~600cals meals every 2-3hrs. when u start fluctuating ur calories i.e. 1000cals one meal than 460 in the next your body goes WTF?! and starts inducing fat stores to prep for hard times... but if u can keep them even ur body knows what to expect and how to use it.

[Mazzive_T]

o.k. il readjust now and repost, thanks for the input guys.

[Mazzive_T]

novastepp no im not currently cycling. Ive pencilled in my cycle to start 20th april.

[Mazzive_T]

rite guys ive done some working out please tell me if this is right.

1g carbs = 4 cals
1g protein = 4 cals
1g fat = 9 cals

4659 cals needed to put on weight. (as its +500 isnt it?) I have a Bmi of 26-27 (so therefore 4159 cals just to maintain weight alone)

in diet suggested by milos sarcev on the videos in the sticky here he says

50% carbs, 40% protein, 10% fats.

currently 189-194 16% bf

in summer was 224 15% bf

Therefore Diet must consist of

2080 cals from carbs (520g) (50%)
1664 cals from pro (414g) (40%)
915 cals from fats (102g) (10%)

total – 4659 cals.

and also make sure 2g protein per lb of bodyweight. This diet is 2gprotein per lb of bodyweight until i reach 207lbs, which will have to start adding more. I know i can easily weight more then 207, im 194 now and i was 224 in summer.

So broke down into 8 meals

So therefore Each meal would be:583 Cals 65g carbs, 52g pro, 12g fat.

is this all right and sounds ok for me to start planning my new diet?

[Mazzive_T]

calories carbs protein fat
8am - meal one
125g Oats 416 48.8 36 8.4
6 Egg Whites 96 0 24 0

Totals for meal one 512 48.8 60 8.4

back to bed for two hours

10am - meal two
100g Pasta 362 77 12 0.7
140g Chicken Breast 231 0 43 5
2 sticks of celery 12 1.4 0 0
totals for meal two 605 78.4 55 5.7

11am - Go to supermarket buy 2 steaks and a cooked chicken

12pm - meal three
100g Pasta 362 77 12 0.7
140g Chicken Breast 231 0 43 5
totals for meal three 593 77 55 5.7

3pm -meal four
1 Medium Steak 147.5 0 26.15 4.65
125g Rice 200 38 4 3.5
2 sticks of celery 12 1.4 0 0
50g Whey Protein Shake 186.5 1.8 39 2.6

totals for meal four 546 41.2 69.15 10.75

6:30pm - meal five
100g Pasta 362 77 12 0.7
140g Chicken Breast 231 0 43 5
totals for meal five 593 77 55 5.7

7:30pm - Train

8:30pm - PWO
PWO Shake, 50g Whey, 40g Dextrose 336.5 41.8 39 2.6

9pm - meal six - PWO meal
1 Medium Steak 147.5 0 26.15 4.65
1 Large Jacket Potato 138 30.1 3.7 0.4
50g Whey Protein Shake 186.5 1.8 39 2.6
100g Green Beans 27 5 1 0

totals for meal six 499 36.9 69.85 7.65

10:45pm - meal seven
125g Rice 200 38 4 3.5
1 Tin of Tuna 73 0 17 4
50g Whey Protein Shake 186.5 1.8 39 2.6
2 sticks of Celery 12 1.4 0 0

totals for meal seven 471.5 41.2 60 10.1

11:30pm - meal eight - before bed
140g Turkey Breast 165 0 36.6 1.5
6 Egg Whites in a 60g Time Release Protein Shake with Glutamine 297 2.6 67.3 2.1

totals for meal eight 462 2.6 103.9 3.6

Totals 4281.5 403.1 527.9 57.6




thats the best i can muster guys, ive really got my thinking cap on, got rid of most of the shakes, only a few left, and ive added some greens in too? Things dont seem to add up though?

Anyone got any more advice?

[ToonPaul]

any reason you have no cottage cheese (or dairy in general)

Also last meal how about some AN peanut butter to slow down the digestion of the protein while you sleep + some EFA's.

I would also swap the turkey breast in the last meal for the steak in meal 6, as again this is slower digesting.

Possibly a banana with breakfast and half the dextrose to 20g and add a banana there too (more natural + potassium)

This may of course be totally off but seems to fit in with what I've learnt about dieting the last few months.

[ToonPaul]

Also look at whole wheat cous cous, just as good a carb source as pasta and rice, has more protein per 100g (13.5g) and takes literally 2 mins to cook so easy to use.

[Mazzive_T]

ive tried cous cous, my bird told me about it, seems a bit gritty to me, but il look into it.

I have turkey before bed because it contrains trynotrophen which is a natural sleeping hormone, sends you to sleep.

As for the banana PWO, il swap that in too.

[Mazzive_T]

i cant stand cheese too.

[taiboxa]

i would lower carbs and up fats... Fats are CRUCIAL

[Mazzive_T]

thanks for the advice tho bro. Dietings not really my strongpoint.

[Mazzive_T]

bump for more input, need suggestions for more carbs and fat?

also more calories because if according to calculations it takes 4159 per day just to maintain my BMI, and you add 500 to gain weight (according to stickys) therefore im going to need 4659 cals per day, and at the moment im only on 4282.

Would anyone suggest increasing portion size? But then again looking at it, portion size is more then adequate per meal.

Bump for more input.

[taiboxa]

throw in some olive oil, flax, fish and nuts of any kind.

[kingerc8]

instead of throwing in some olive oil, you could try tuna in oil, not in water or even albacore or salmon. but make sure that your meeting your protein because salmon is more oily but doesnt have as much protein.