My bulking diet:

**alpmaster** · 04-09-2009, 08:51 AM

Critique anything you'd like, although I consider myself quite knowledgeable in bodybuilding dieting.

My stats/info:

Age: 21
Height: 5'7''
Weight: 180lbs
BF: 11% (just finished a cutting cycle -_-)
Training/Bodybuilding for last ~4 years, A/S in Exercise Science, and in school again for an A/S in Sports Nutrition
I work at LA Fitness and Manage a juice bar, have access to all foods.
I am naturally a mesomorph/slight endomorph, put on muslce weight easily with a little fat

Will be doing 500mg Test E/Week during this cycle (first time)

I eat every 2 hours on the dot, although I have a busy schedule, I am always around food and bring it everywhere I go. Typical day would go something like this for bulking, with day to day variances being carb/protein sources

C/P/F

6:30 - 1c Oats, 6-8 eggwhites, 1 yolk, .5L water, multivitamin, 1g Fish Oil

52g, 45g, 10g

8:30 - 1c Oats, 1 med Banana, 8oz chicken breast, 1g Fish Oil, .5L water

70g, 45g, 5g

10:30 - Turkey ( lots o' turkey :] ) sandwich on 2 slices whole wheat bread, 1/2 C lowfat greek yogurt, 1g Fish Oil, .5L water

55g, ~40g, 2g

12:30 - 8oz chicken breast, 1 med apple, 1/2c oats, 1g Fish Oil, .5L water

40g, 45g, 3g

2:15 - (Pr/W) - Whole wheat bagel, 1 med banana, 1g Fish Oil, .5L water

70g, 10g, 3g

3:00 - W/O

3:40 - (Po/W) - 2 Scoops Whey, 1 med banana, Gatorade, 5g BCAA

55g, 50g, 1g

5:30 - 6-8 eggwhites, 1 or 2 pieces of whole wheat toast, 1g Fish Oil, .5L water

40g, 45g, 2g

7:30 - Whatever mom makes for dinner (sue me

), but it's always either lean beef (london broil), or fish, along with loads of veggies and lots of salad, 1g Fish Oil, .5L water

~15g, ~60g, ~15g

10:00 (bedtime) - 1/2c cottage cheese, tbsp natural peanut butter, 1c skim milk, multivitamin, 5g glutamine, 1g Fish Oil, multivitamin

20g, 35g, 10g

TOTAL MACROS:

Carb ~ 415 g
Protein ~ 375 g
Fat ~ 50 g
CALORIES ~ 3,610 kcal

(Carbs dip to about 350 g on non training days)

This was roughly what I used on my last bulking cycle and made great gains. Again, variences to carbs would be yams, sweet potatoes, etc. I eat a lot of fish and lean meat, so they meat sources are always switching up too.

I will adjust macros to influence calorie intake depending on weight gained during cycle. I weigh myself every monday morning, butt ass naked.

Please tweak anyway you'd like, I am very open minded to any suggestions.

- Dan

**Polska** · 04-09-2009, 09:01 AM

Goals? BMR? activity level? Hard to really critique your diet without the proper macronutrient breakdown. You need to know all the quantities of the foods you eat.

Originally Posted by alpmaster

10:30 - Turkey ( lots o' turkey :] ) sandwich on 2 slices whole wheat bread, 1/2 C lowfat greek yogurt, 1g Fish Oil, .5L water

7:30 - Whatever mom makes for dinner (sue me

), but it's always either lean beef (london broil), or fish, along with loads of veggies and lots of salad, 1g Fish Oil, .5L water

Impossible to determine proper macronutrient breakdown and calorie count from this. Get yourself a food scale, start preparing all your meals yourself, and get it right down if you want to get the most out of your first cycle. A few hundred calories either way can make or break your diet.

***FireGuy*** · 04-09-2009, 09:05 AM

The food choices look good other than I would be adding fibrous veggies in throughout the day as well. Would need Macro totals to give any indepth critique.

**alpmaster** · 04-09-2009, 09:08 AM

Haha, you picked two portions that I don't actually weigh (I do with all my other ones). Turkey sandwhich is either about about an inch of turkey cold cuts, or 8oz of actual turkey breast. Same with dinner, if it's beef it'll be about 8oz -10oz, if it's fish it'll be around 8oz.

I should have a macro breakdown soon.

**eatrainrest** · 04-09-2009, 10:24 AM

macros, whats your BMR, and you have alot of simple sugars throughout the day imo

**jamyjamjr** · 04-09-2009, 02:11 PM

Originally Posted by eatrainrest

macros, whats your BMR, and you have alot of simple sugars throughout the day imo

figure out your macros and your tdce.. if you dont have the forumla, ask...

**jamyjamjr** · 04-09-2009, 02:13 PM

Originally Posted by alpmaster

Critique anything you'd like, although I consider myself quite knowledgeable in bodybuilding dieting.

My stats/info:

Age: 21
Height: 5'7''
Weight: 180lbs
BF: 11% (just finished a cutting cycle -_-)
Training/Bodybuilding for last ~4 years, A/S in Exercise Science, and in school again for an A/S in Sports Nutrition
I work at LA Fitness and Manage a juice bar, have access to all foods.
I am naturally a mesomorph/slight endomorph, put on muslce weight easily with a little fat

Will be doing 500mg Test E/Week during this cycle (first time)

I eat every 2 hours on the dot, although I have a busy schedule, I am always around food and bring it everywhere I go. Typical day would go something like this for bulking, with day to day variances being carb/protein sources

6:30 - 1c Oats, 6-8 eggwhites, 1 yolk, .5L water, multivitamin, 1g Fish Oil

8:30 - 1c Oats, 1 med Banana, 8oz chicken breast, 1g Fish Oil, .5L water

10:30 - Turkey ( lots o' turkey :] ) sandwich on 2 slices whole wheat bread, 1/2 C lowfat greek yogurt, 1g Fish Oil, .5L water

12:30 - 8oz chicken breast, 1 med apple, 1/2c oats, 1g Fish Oil, .5L water

2:15 - (Pr/W) - Whole wheat bagel, 1 med banana, 1g Fish Oil, .5L water

3:00 - W/O

3:40 - (Po/W) - 2 Scoops Whey, 1 med banana, Gatorade, 5g BCAA

5:30 - 6-8 eggwhites, 1 or 2 pieces of whole wheat toast, 1g Fish Oil, .5L water

7:30 - Whatever mom makes for dinner (sue me

), but it's always either lean beef (london broil), or fish, along with loads of veggies and lots of salad, 1g Fish Oil, .5L water

10:00 (bedtime) - 1/2c cottage cheese, tbsp natural peanut butter, 1c skim milk, multivitamin, 5g glutamine, 1g Fish Oil, multivitamin do a lean beef here so your body doesn't go into starvation as you sleep, cottage cheese runs through you system too quickly... omit the skim milk

This was roughly what I used on my last bulking cycle and made great gains. Again, variences to carbs would be yams, sweet potatoes, etc. I eat a lot of fish and lean meat, so they meat sources are always switching up too.

I will adjust macros to influence calorie intake depending on weight gained during cycle. I weigh myself every monday morning, butt ass naked.

Please tweak anyway you'd like, I am very open minded to any suggestions.

- Dan

all and all, not a bad diet... but we need you to get macros to finish the tweak

**mho** · 04-09-2009, 06:33 PM

Originally Posted by jamyjamjr

figure out your macros and your tdce.. if you dont have the forumla, ask...

What are macros? I keep seeing that pop up. Tried a search but it returned 2000 results...

**jamyjamjr** · 04-09-2009, 06:40 PM

Originally Posted by mho

What are macros? I keep seeing that pop up. Tried a search but it returned 2000 results...

macros are the nutritional facts of your meals (pro/carb/fat/cal) this is very important to know if you want your diet tweaked correctly

**mho** · 04-09-2009, 06:50 PM

Originally Posted by jamyjamjr

macros are the nutritional facts of your meals (pro/carb/fat/cal) this is very important to know if you want your diet tweaked correctly

That's what I thought. Thanks for clearing that up though.

**jamyjamjr** · 04-09-2009, 07:06 PM

no prob

**boris20** · 04-10-2009, 10:42 AM

I like you throw in a random meal such as what your mom makes. Good for the body.

**alpmaster** · 04-10-2009, 01:25 PM

Well I don't want anyone to think if my mom makes a caserole of lasagna I'm going to eat it. I posted that because my mother knows exactly how I eat for dinner, and she only makes chicken, turkey, lean beef, or fish for me, along with veggies and a salad. Gotta love mama.

Macros posted.

**jamyjamjr** · 04-10-2009, 04:37 PM

lets do some math....

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

**alpmaster** · 04-10-2009, 04:47 PM

I got 3159.75 kcal.

My diet posted is around 3,600 kcal.

**jamyjamjr** · 04-10-2009, 04:50 PM

if your bulking, your diet is fine... if you wanna cut, bring your cal down to 3200

**alpmaster** · 04-10-2009, 05:24 PM

No, I just finished cutting, I was at around 2800 kcal.

Thanks for the responses guys... trying to establish myself in the forum as a knowledgeable mature member.

***FireGuy*** · 04-10-2009, 05:32 PM

Originally Posted by mho

What are macros? I keep seeing that pop up. Tried a search but it returned 2000 results...

Short for Macronutrients, Proteins/Carbs/Fat are considered the three macronutrients of foods.

**Ashman46** · 04-10-2009, 07:20 PM

Diet looks pretty solid

**jamyjamjr** · 04-10-2009, 07:21 PM

Originally Posted by alpmaster

No, I just finished cutting, I was at around 2800 kcal.

Thanks for the responses guys... trying to establish myself in the forum as a knowledgeable mature member.

your on the right track bud...