Need somebody to sort a diet for me to bulk up

[gettingthere]

20years old.5foot 10ish inches. 11st 6lbs. training around 18months.

Ive been told steroids im not ready for and them people are probably right.

My problem is im in college and find it hard to buy the right food all the time and to cook it. I really want my arms to get alot bigger, their coming on ok but but i want them to really stick out along with everything else of course.

Has anyone got a good bulking diet for me? i take trac before training and sizeon during and syntha 6 protein also. I would appreciate any help

[seriousmass]

lol... go to the diet section man.

there are tons of sample diets there. one of them will taylor to your needs.

I'm also in university as well. It's tough to eat right, but realistically it can be done. Just eat smart. If you have to eat at the Cafe then remember: HIGH protein, lots of fruit, 600+ carbs each day..

Take the casein (syntha-6) at night time. Even one in the morning. I like to wake up at around 6:00am and have a Snytha-shake.

[seriousmass]

and what does "11st 6lbs"... mean...

[gettingthere]

about 155pounds i think

[mx3]

go to the diet section they have some very informative stickies on bulking and cutting.

[moregunsthanroses]

Should be 160lbs given that 1 stone is 14lbs.

Yea the diet section should give you alot of good info.

Not sure on you BF% but you probaly want to put on at least another 10-15lbs before doing a cycle.

[sizerp]

20years old.5foot 10ish inches. 11st 6lbs. training around 18months.

Ive been told steroids im not ready for and them people are probably right.

My problem is im in college and find it hard to buy the right food all the time and to cook it. I really want my arms to get alot bigger, their coming on ok but but i want them to really stick out along with everything else of course.

Has anyone got a good bulking diet for me? i take trac before training and sizeon during and syntha 6 protein also. I would appreciate any help

So you're 5'10" 160lbs. What's your BF%? I am guessing fairly low if you have trouble gaining weight. Need to factor this in to get a better idea of your metabolism.

[gettingthere]

Id say y BF is about 14%

[sizerp]

Id say y BF is about 14%

Assuming you workout 3-5x/week you're BMR is around 2k cal.

I'd increase your intake by 1k cal, totaling 3k cal.

Go for a 30/45/25 pro/carb/fat ratio perhaps.

225g pro, 335g carb, 85g fat roughly.

Meal 1 -
2 whole eggs
6 oz egg whites
1C oats
33g pro, 45g carb, 10g fat

Meal 2 -
4oz chicken breast
1.5 medium red potatoes
Spinach Salad + Olive Oil
30g pro, 40g carb, 15g fat

Workout 1 hour later from meal 2

PWO Meal 3 - 15 mins post-workout
1.5 scoops whey protein
simple carb (sugar, waxy maize, dextrose)
37g pro, 70g carb

Meal 4 -
1Can Albacore (Tuna Fish)
1C Brown Rice
Spinach + Fish Oil Caps (Olive Oil) (EFA - essential fatty acid)
37g pro, 45g carb, 10-15g fat

Meal 5 -
4oz chicken breast
1.5 medium red potatoes
spinach salad + EFA
30g pro, 40g carb, 10-15g fat

Meal 6 -
4oz lean steak
1 Large sweet potato (200g)
31g pro, 40g carb. 5-10g fat

Meal 7 -
4oz lean steak
1.5 medium red potatoes
2tbs natural peanut butter
31g pro, 40g carb, 15-20g fat

totals:
230g pro, 320g carb, 85g fat

Use this as a guideline, and try to keep meal macros fairly consistent throughout the day. I am not sure on your workout schedule, but I'd do a split something like this:

Mon - Chest/Tri
Tues - Arms (bis, forearms) + 10-15 mins cardio PWO
Wed - Legs + abs
Thurs - Shoulders
Fri - Back + 10-15 mins cardio PWO
Sat - rest
Sun - rest

Find a few good exercises for each body part and perform them heavy for a few sets each with good form. Keep cardio to a minimum while bulking, and remember to take a good amount of Essential Fatty Acids throughout the day. Make sure not to ingest them immediately PWO though. You can also do what I've heard Smoke and other suggest, mix 2 scoops whey, 1teaspoon olive oil and water, leave it by your bed and when you wake up to use the bathroom, down it and go back to bed.

Also, I'd recommend a Nitric Oxide product for a good pump in the gym. Be consistent try it for a couple weeks, and as you gain lbs, increase your carb/pro intake.

Hope this helps.

Edit: Btw - I am 5'11" and went from 150lbs - 185lbs in about 4.5 solid months of bulking. It's definitely doable if you have the dedication.

[gettingthere]

Thanks alot for that post, its really kind of u! My workout routine is pretty good and i am coming on very well in the gym so people tell me anyway. i seem to be stuck right now on the weights i am lifting, i guess food intake has a lot to do with it.

I dont really do cardio at all, yet i want abs to stick out.

Thanks again

[sizerp]

Thanks alot for that post, its really kind of u! My workout routine is pretty good and i am coming on very well in the gym so people tell me anyway. i seem to be stuck right now on the weights i am lifting, i guess food intake has a lot to do with it.

I dont really do cardio at all, yet i want abs to stick out.

Thanks again

Welcome. How long have you been consistently lifting? Usually your body will grow in spurts, and may require a small break (1-2 weeks lighter training) before hitting the weights heavy again. Also, with the new diet adjustments you may find increased intensity and energy for your training sessions. Over time your STR will increase. GL with everything and keep us updated on your progress. I have a feeling you're going to need a new diet soon for your increase in weight, lol.

Peace.

[Jfew44]

Thanks alot for that post, its really kind of u! My workout routine is pretty good and i am coming on very well in the gym so people tell me anyway. i seem to be stuck right now on the weights i am lifting, i guess food intake has a lot to do with it.

I dont really do cardio at all, yet i want abs to stick out.

Thanks again

If you want your abs to "stick out" you need to be doing some heavy ab work 1-2x/week. Keep in mind there's a difference between that and having a six-pack. Everyone has a good amount of muscle in their abs, its all about how much fat is covering it. While trying to bulk, I wouldn't worry about your six-pack and concentrate more on bulking up. Good luck though

[gettingthere]

I was consistently lifting for about a year and made good progress but then i was off from the gym for about 3months and wasnt eating good and lost some weight. i got back into it about 2months ago and have got the weight back that i lost.

Il keep everyone updated, thanks

[gettingthere]

Hi guys just wanted to let u no how iv been getting on lately!!

Iv put on a tiny bit of weight and have put on a good bit of size and my strength took a burst!

Just one or two questions, im not actualy doing my abs but is there jsut a simple exercise to do that wont take longso i dont get a belly while bulking?? And iwant my arms to get bigger and bigger, is there a really good proteein u can reccomend??

Thanks
Joe

[Gaspari1255]

20years old.5foot 10ish inches. 11st 6lbs. training around 18months.

Ive been told steroids im not ready for and them people are probably right.

My problem is im in college and find it hard to buy the right food all the time and to cook it. I really want my arms to get alot bigger, their coming on ok but but i want them to really stick out along with everything else of course.

Has anyone got a good bulking diet for me? i take trac before training and sizeon during and syntha 6 protein also. I would appreciate any help

Yeah it's a pain in the ass man. My new thing is buying an abundance of tubberware and taking tuna, grilled chicken, hard boiled eggs out of the cafeteria for later use. Instead of trying to eat like a 100g protein meal, you can split it up that way and have a solid 7 meals. Figure 5 whole food meals, a shake PWO, and and a shake before bed, gets you to 7. Try it.

[gettingthere]

Ya cus im a good trainer and have a great appetite but its preparing and getting the food thats my problem. Gonna try now over the next few weeks to eat pretty good and put some muscle on