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  1. #1
    MKD's Avatar
    MKD
    MKD is offline Associate Member
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    Bulk DIET winter time

    Starting with my first cycle test 500 w for 10 w, need good diet should i eat
    more protein or carb?

    my stats 34y 190h 90kg my goal in 10w to go over 100kg if more better LoL..

    500gr chicken breast a day is ok ?

    How much water to drink ed ?
    Last edited by MKD; 11-23-2008 at 02:18 PM.

  2. #2
    Rugger02's Avatar
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    Quote Originally Posted by MKD View Post
    Starting with my first cycle test 500 w for 10 w, need good diet should i eat
    more protein or carb?

    my stats 34y 190h 90kg my goal in 10w to go over 100kg if more better LoL..

    500gr chicken breast a day is ok ?

    How much water to drink ed ?
    I noticed nobody was responding to your post so I'll give you a kick in the right direction.

    I drink about a gallon up to maybe a gallon and a half of water a day.

    Here's an example of my diet: I'm 6'3" 255 lbs @ 12% BF this is more for meal composition and some examples for good food choices than something that you should actually be following to the letter.

    Upon waking:
    Cardio (empty stomach except for a cup of coffee)

    Meal 1: (about 10am)
    4 egg whites (including 1whole egg)
    1 cup oats
    Fish/flax oil (2 capsules)

    Meal 2: (about 1pm)
    1 can of Albacore in water
    Green veggies (steamed)
    Sweet potato

    Meal 3: (at work 5:30pm break)
    1 cup cooked brown rice with 4 oz chicken breast and broccoli mixed in

    Meal 4: (at work 8:15pm break)
    Repeat meal 3, add flax/fish oil

    Work out at 11:30pm (after work)

    Meal 5: (12:30 -1:00am)
    PWO Shake

    Meal 6: (3:30am)
    Repeat meal 2 except remove sweet potato. Add some sunflower seeds or almonds and FF cottage cheese before bed.

    Obviously this diet changes some as I get bored or sick of certain foods but the nutritional aspect of it remains the same.

    Here are some good choices for your intakes of carbs, protein and fat.

    Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel or whole wheat bread (sparingly)

    Protein - About 1 - 1.5 times your lean body weight per day in grams of protein.Sources -
    Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can).

    Fats - Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks.

    Take this info here and put together a diet that works for you and then post it up for further critiquing.

    For me it would help to have your stats in inches and pounds (Damn Americans I know...)

    Best of luck

  3. #3
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
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    Quote Originally Posted by MKD View Post
    Starting with my first cycle test 500 w for 10 w, need good diet should i eat
    more protein or carb?

    my stats 34y 190h 90kg my goal in 10w to go over 100kg if more better LoL..

    500gr chicken breast a day is ok ?

    How much water to drink ed ?
    if you want to really bulk then here's an easy way to create a diet

    start off with 4000cal and a macronutrient ratio of 40/40/20(pro/carb/fat)

    when you plug the numbers in that equals 400g protein 400g carbs and 90g of fat

    there is a good basis for your diet, personally i would up the carbs by 100g per day and up the fat by 20g, then just divide those numbers by the amount of meals you have and there's a rough sketch of your diet

    btw, this is for a VERY HEAVY BULK

  4. #4
    fit4ever180's Avatar
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    Both Rugger and Phate have given excellent info on how to get started!

    Read this sticky as well: http://forums.steroid.com/showthread.php?t=113010

    Oh and Rugger 1 inch=2.54 cm so he's 74 inches (6'2'') and 1 kg=2.24 lbs., so he weighs 201 lbs. just FYI

  5. #5
    Rugger02's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    Both Rugger and Phate have given excellent info on how to get started!

    Read this sticky as well: http://forums.steroid.com/showthread.php?t=113010

    Oh and Rugger 1 inch=2.54 cm so he's 74 inches (6'2'') and 1 kg=2.24 lbs., so he weighs 201 lbs. just FYI
    LOL Thank you!

    I see that all the time and just dont respond to people.
    I'll have to write this down somewhere...

  6. #6
    fit4ever180's Avatar
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    Quote Originally Posted by Rugger02 View Post
    LOL Thank you!

    I see that all the time and just dont respond to people.
    I'll have to write this down somewhere...

    My pleasure... Oh one more for you too is stones... 1 stone=14 lbs., since that one seems to come up from time to time...

  7. #7
    Rugger02's Avatar
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    LOL yes it does.

    I always think, "Well are they big stones or little ones?"

  8. #8
    fit4ever180's Avatar
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    Quote Originally Posted by Rugger02 View Post
    LOL yes it does.

    I always think, "Well are they big stones or little ones?"
    Ha Ha Ha... If they were atlas stones, that would be something to see! I'd demand pics!

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