Current Bulking Diet - first attempt

[Rambo824]

Current Stats:
155lbs morning weigh in
6 feet
12% BF
Harris Benedict Formula = 2481.875

Goals: Gain Weight, BF can be fixed later on


started as of today


meal 1: 4 whole eggs, american cheese, bacon on 2 pieces of 12 grain bread
Multi-vitamin

meal 2: 8 oz chicken w/ rice (will be adding broccoli here)

meal 3: pre-workout - 2 scoops Whey

meal 4: post workout - 2 scoops whey and a plain bagel/cream cheese

meal 5: steak w/ rice or pasta and green veggies

meal 6: 1 can tuna w/mayo also with rice

meal 7: 8 oz chicken and one scoop of ON Nitro Core 24 protein shake w/ milk


gallon of water a day minimum. is my diet sufficient to bulk up?
thinking of adding a weight gain shake (Nlarge2)

not sure of macros, i will find them online.

[Rambo824]

looking forward to your guidance, it is much needed.

[Phate]

Current Stats:
155lbs morning weigh in
6 feet
12% BF
Harris Benedict Formula = 2481.875

Goals: Gain Weight, BF can be fixed later on


started as of today


meal 1: 4 whole eggs, american cheese, bacon on 2 pieces of 12 grain bread
Multi-vitamin
8egg whites and 3egg yolkss, cut the cheese and bacon, add 2cups of oatmeal
meal 2: 8 oz chicken w/ rice (will be adding broccoli here)
10oz of chicken and 2cups of rice
meal 3: pre-workout - 2 scoops Whey
add some carbs here, sweet potatos would be good
meal 4: post workout - 2 scoops whey and a plain bagel/cream cheese
cut the bagel and cream cheese, add some red potatos
meal 5: steak w/ rice or pasta and green veggies

meal 6: 1 can tuna w/mayo also with rice
2-3cans of tuna
meal 7: 8 oz chicken and one scoop of ON Nitro Core 24 protein shake w/ milk


gallon of water a day minimum. is my diet sufficient to bulk up?
thinking of adding a weight gain shake (Nlarge2)

not sure of macros, i will find them online.

calculate the macros on this and post it and i'll critique it again, i don't know the brands of stuff you have but the above changes should be about right

[oneshot]

gonna have to agree with most of phate's feedback. other good choices of carbs would be quinoa, beans, whole wheat pasta, whole wheat bread, and lots of fruits. add in some good fats from nuts, olive oil, fish oils, and avocados and such. i think 3 cans of tuna might be a little excessive for one sitting

[bigt10]

here use this site.

http://www.nal.usda.gov/fnic/foodcomp/search/

Now go post up the calories, protein, fat, and carbs for each meal then add the totals that can give us a better idea of what needs to be done.

[bigt10]

Current Stats:
155lbs morning weigh in
6 feet
12% BF
Harris Benedict Formula = 2481.875

Your very skinny for height 6 feet and 155 pounds.

Food is your problem but dont eat to much, unless your metabolism is unreal your gonna get to fat if you go nuts on the calories.

How old are you btw?

[Rambo824]

im 22 and going to take care of the cals and breakdowns right now.

[Rambo824]

meal 1: 4 whole eggs, 2 slices american cheese, on 2 pieces of 12 grain bread
Multi-vitamin
cals: 640 pro: 40 carbs: 40 fat: 31

meal 2: 9.6 oz chicken w/ 1 cup cooked rice (will be adding broccoli here)
cals: 430 pro: 62 carbs: 38 fat: 3

meal 3: pre-workout - 2 scoops Whey
cals: 240 pro: 48 carbs: 6 fat: 2

meal 4: post workout - 2 scoops whey and a plain bagel/cream cheese
cals: 240 pro: 48 carbs: 6 fat: 2

meal 5: steak w/ rice or pasta and green veggies
no idea here?

meal 6: 1 can tuna w/mayo also with rice
cals: 140 pro: 26 carbs: 0 fat: 4

meal 7: 9.6 oz chicken
cals: 640 pro: 40 carbs: 0 fat: 3

meal 8: (mid-night snack) one scoop of ON Nitro Core 24 protein shake w/ milk
cals: 200 pro: 24 carbs: 14 fat: 5

totals:
cals- 2530 + steak meal
pro- 288 + steak
carbs- 139 including steak
fat- 50 + steak

the steak meal should boost up the pro/fat & calories

[Rambo824]

cant wait for ur help phate and others.

[BIG TEXAN]

meal 1: 8 egg whites, 2 yolks, 1 cup of oats, orange

meal 2: 8 oz chicken, 1 cup rice, 1 cup broccoli

meal 3: pre-workout - 1 can tuna, bagel or apple

meal 4: post workout - 2 scoops whey, 80g simple carbs (dextrose, maxy waize)

meal 5: steak w/ large yam

meal 6: 1 can tuna (no mayo), small salad, 1 cup brown rice or yam

meal 7: 8oz chicken or 2 cups ff cc, or 8 egg whites....asparagus or salad or leafy green veggie


Just off the top of my head..this would be a good starting point...

[Rambo824]

hey big tex, what would be the break down here? and is ur diet posted better formulated than the one i made?

[AdamGH]

dont worry about drinking a set amount of water per day. As long as your pee is clear to light yellow, you are fine.

[Rambo824]

thats a funny avatar you got there adam.

[Norwich Muscles]

Make sure you build up your calories slowly.

[BIG TEXAN]

I'll have to go over it again to get the breakdowns....but trust me...you will put on weight with this diet....