Critique Bulking Diet

[32liner]

going to start bulking soon just wanna know what you guys think of my diet please be brutally honest

I'm 200lbs 10-12% bf

Meal 1
200g Oats
4 egg whites
1 whole egg
1 fruit

C=113g
P=55g
F=21g
C=861KJ


Meal 2, 3, 4
400g rice
180g chicken
1 fruit
60g (3 tablespoons) whole egg mayonnaise (only meal 2)
36g (3 tablespoons) olive oil (only meal 4)

Meal 2 Meal 3 Meal 4
C=91g C=90g C=90g
P=51g P=51g P=51g
F=53g F=4g F=58g
C=1045KJ C=660KJ C=1086KJ

Meal 5
400g rice
200g beef steak
100g broccoli

C=97g
P=56g
F=25g
C=747KJ

Meal 6
65g protein shake
C=5g
P=52g
F=3g
C=260KJ

TOTAL
Carbs =486g
Protein =316g
Fats =164g
Calories =4684KJ

[32liner]

bump
anyone?
please comment

[Rugger02]

What is your age and height? And also what time do you eat these meals?
Also where does your workout and cardio (if applicable) fall into the day?

[32liner]

age 22
height 6'6
i workout between meal 1 and 2 and cardio between 3 and 4
first meal i would eat at 9:30am and then roughly every 2.5 hours

[Reed]

200g Oats
4 egg whites
1 whole egg
1 fruit

C=113g
P=55g
F=21g
C=861KJ


I right here you have your macros off... 5 eggs would not contain 55 grams of protein and you should not count incomplete sources like coming from oats etc....

[Deltasaurus]

hes counting the Protein in the oats which is fine

[Deltasaurus]

he's consuming them with complete proteins so they are no longer incomplete

[Deltasaurus]

my opinion of your diet is i think its to many cals start with less and bump up as needed

[Narkissos]

200g Oats
you should not count incomplete sources like coming from oats etc....

Of course you should.

Do you think 'incomplete' protein units past through the body without being utilized?

To the thread originator:

age 22
height 6'6

I'm 200lbs 10-12% bf

I can understand why you want to add bulk to your frame... what with you height and all.

You asked for blunt honesty... so here goes:

Your approach is going to get you hella fat in my opinion.

Unless you're using it as a shock approach, or during and overfeed/underfeed protocol... or during a calorie-cycling protocol.

I think you're trying to add weight as quickly as possible...and this diet will do just that: add indiscriminate weight.

Your kcals would support a 300+ lb (lean) individual... or, a 250+lb (lean) individual whose daily job involved heavy repetitive efforts.

For one... your fat intake per meal is ridiculous.

50+ gr of fat per meal is ridiculous.

Tossing nearly 100gr of carbs on top of that is ridiculous.

Your kcals are all over the place...

Your fiber intake is much too low in light of the shitload of calories (protein-derived in particular) that you're planning to consume.

I think, also, that you could benefit from dropping meal frequency to every 2 hours.. so you can fit in another meal slot.

End notes: Revise kcals and meal-timing... increase meal frequency, decrease overall kcal load.

-CNS

[FallenWyvern]

Nark is my hero.

[Reed]

Of course you should.

Do you think 'imcomplete' protein units past through the body without being utilized?

To the thread originator:

-CNS

For me.....

I would count incomplete sources toward my total caloric intake but not my protein intake in order to build muscle. My understanding was incomplete lack the essential aminos in order to create cells. I have not counted them toward my total intake in the past. So for me I designed my own diets in the past to focus on these complete proteins as my intake would be around 1.0-1.5 grams per lb

I understand that you can combine these incomplete proteins in order for them to make up for the lacking aminos....


I've seen people all over the place with this. Some say don't count incomplete proteins; others say just from oats, legumes but not veggies,fruits; and I think Layne Norton said he even counts vegetable sources as total protein intake. (I lurk on MD sometimes.... I see you over there as well)

[32liner]

ok thanks so i need to cut the fat/calories

do have an ultra fast metabolism and do muay thai 3 times a week and will be cycling

so would this be ok
carbs=500g
protein=250g
fat=100g
calories=3900KJ

[Narkissos]

I would count incomplete sources toward my total caloric intake but not my protein intake in order to build muscle.

Logic would dictate that if the calories count, then they must count towards building muscle as well... Protein alone does not build muscle.

That being said, all bio-available proteins ingested, as well as proteinaceous tissue cannibalized by the body, contribute to the amino acid pool.

I understand that you can combine these incomplete proteins in order for them to make up for the lacking aminos....

Even 'complete' protein sources are low in some amino acids. This is part of the reason why it is self-limiting to depend on one animal-derived source of protein as well.

That being said... All proteins count.

All contribute to the amino acid pool... and, by extension, to placing oneself in a positive nitrogen balance.

Positive nitrogen balance = Anabolic state.

I've seen people all over the place with this. Some say don't count incomplete proteins; others say just from oats, legumes but not veggies,fruits

There's a guy on UKI named Mallet.

I believe you know him as well as you post there.

He's eating fruits only for half the day, and some nuts and meat during the evening... and no food after a certain time.

He's maintaining 240 lbs lean at present... on just about 100gr of animal protein per day.

He's been maintaining his amino acid pool with the aminos found in fruits and vegetables, stacked with the modicum of animal protein.

His rationale?

Well, he states that one only needs an amount of protein slightly higher that one's daily turnover rate.

...or rather, slightly more than one's amino acid pool (or a similar rationale... Don't quote me on the specifics).

We don't agree totally, but the point is he also practices counting all aminos.

and I think Layne Norton said he even counts vegetable sources as total protein intake. (I lurk on MD sometimes.... I see you over there as well)

Yea... Layne does.

I don't always agree with the things he says... but I agree with that one.

... especially during contest prep

[Reed]

^^^^ I guess I'll be counting my incomplete sources now So at the moment over 1.5 grams per lb....... I think I emailed you the diet a few days ago..... For me with the two jobs I do have to over shoot things. Doing two jobs that are physical in nature and training HIT its expensive in order to grow. I will be quitting this second job before we get together on the contest prep.... utilizing it for most part to save up till about April

I have seen Mallet and read the thread on daily intake over there where he is taking in only 100grams to maintain..... I think I would fad away with that. I'm almost 240 at the moment with whats going on........ But Nark we need to get me to 270 and start looking at the big shows next time maybe next time.....

[32liner]

Your fiber intake is much too low in light of the shitload of calories (protein-derived in particular) that you're planning to consume.


-CNS

how much more fiber do i need and what food source would i get it from

[32liner]

ok guys this is my revised diet

Meal 1
200g Oats
3 egg whites
1 whole egg
1 fruit

C=113g
P=42g
F=21g
C=809KJ

WORKOUT

Meal 2
400g rice
40g protein shake
1 fruit
18g 1 tablespoon olive oil

C=93g
P=42g
F=22g
C=738KJ

Meal 3, 4
400g rice
130g chicken
1 fruit
18g 1 tablespoon olive oil

C=90g
P=42g
F=21g
C=717KJ

Meal 5
400g rice
150g beef steak
100g broccoli
18g 1 tablespoon olive oil

C=90g
P=40g
F=26g
C=754KJ

Meal 6
50g protein shake
C=4g
P=40g
F=2g
C=194KJ

Carbs =480g
Protein =248g
Fats =112g
Calories =3920KJ

[Narkissos]

^^^^ I guess I'll be counting my incomplete sources now

You're offseason right now, so leave it as is.

When I customized your prep diet, I'll do the counting for you.

So at the moment over 1.5 grams per lb....... I think I emailed you the diet a few days ago..... For me with the two jobs I do have to over shoot things. Doing two jobs that are physical in nature and training HIT its expensive in order to grow.

Gotcha.

I will be quitting this second job before we get together on the contest prep.... utilizing it for most part to save up till about April

Good stuff.

I have seen Mallet and read the thread on daily intake over there where he is taking in only 100grams to maintain..... I think I would fad away with that.

Ditto... but as I've no contests coming up, i may try his manner of eating.

What do I have to lose? Some muscle? lol

I'm almost 240 at the moment with whats going on........ But Nark we need to get me to 270 and start looking at the big shows next time maybe next time.....

Hells yea.

Let's get tru this year first however

[Narkissos]

how much more fiber do i need and what food source would i get it from

w/ the amount of calories you plan on ingesting I'd suggest a fiber supplement.

[J-Roc]

That being said... All proteins count.

All contribute to the amino acid pool... and, by extension, to placing oneself in a positive nitrogen balance.

Positive nitrogen balance = Anabolic state.

Hey Nark - I've just joined and am in the process of creating a meal plan. You really seem to know your stuff...

Based on what you're saying here... when planning my meals, how important is it then to include a complete protein source and what percentage of the protein of each meal should a complete source take up?

Is it safe to say that one could structure meals by 'combining' incomplete protein sources only? Would those meals promote muscle growth?

[J-Roc]

^^^^^
Can someone please help clarify?

I'm confused after reading this thread. I, like Reed, always assumed that only COMPLETE protein sources were relevant.

If I need 50g of protein per meal - how much needs to come from a complete source?

he's consuming them with complete proteins so they are no longer incomplete

Where does one draw the line? If I consumed just one egg and relied on oatmeal for the rest of my 50g of protein for a meal that obviously wouldn't be sufficient.

[FallenWyvern]

Where does one draw the line? If I consumed just one egg and relied on oatmeal for the rest of my 50g of protein for a meal that obviously wouldn't be sufficient.

Huh? You eat 4+ cups of oat meal with one egg?

[fit4ever180]

Jroc, if you start your own thread, you will receive the answers you are seeking... If you specifically want to hear from Nark, I would suggest posting your questions in the thread he and Nova constantly monitor

[J-Roc]

Jroc, if you start your own thread, you will receive the answers you are seeking... If you specifically want to hear from Nark, I would suggest posting your questions in the thread he and Nova constantly monitor

Thanks for the helpful answer Fit4ever. Where might I find the thread he constantly monitors?

Huh? You eat 4+ cups of oat meal with one egg?

Are you serious? Read my post clearly and you'll see I'm not saying that at all.