My current bulking cycle

**manwitplans** · 04-12-2009, 10:22 AM

A little misprint in the topic, as it was to say "My bulking diet", oh well.. haha

Well tell me what you think:

Meal 1: 3dl skimmed milk, 30g whey, 85g bread and one box tuna
Meal 2: 3 whole eggs, 100g bread
Meal 3: 3 whole eggs, 100g bread
* I will also zip on a slow release protein during meal 2 and 3 (gemma isolat, cheap powder, so what the hell, can't hurt

)
Meal 4: Pasta 200 gram, 200gram ground beef.
* Whey before training (20g)
* Whey after training, with simple carbs (50g whey, 100g carbs)
Meal 5: 100g bread, one box tuna, 3dl skimmed milk
Meal 6: 3 whole eggs, casein shake (30g).

* This is on training days, the non-training days I eat less pasta, and don't have the "afterworkout shake". So the kcals and carbs are kinda rotated
* Bulking diet
* About: 350g protein, 550g carbs, 150ish fat, give or take
* Cals are 5000 on training days, 4000 on non training days. Carbs are 550 on training days, 350 on non trainingdays
* Morning weight: 220pounds, on the day... 225-230 ish
* Goals, put on more musclemass, not afraid to gain a little fat
* I know its high in fat, and in eggs, but it seems to be working good, and eggs are healthy. To all the ney-sayers about eggs, shutty
* What you think?

**jamyjamjr** · 04-12-2009, 01:35 PM

i need macros..

i also need your tdce

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

**manwitplans** · 04-13-2009, 06:50 AM

Originally Posted by jamyjamjr

i need macros..

i also need your tdce

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

Sry about the macros after each food, I use a program to do the dirty work for me so I just have the overall macros, pro-carb-fat (wriitten in red in the last post).

And I got 3430kcal on that calculator thing.
72.4 inches, training 4 days per week (the thing says moderate, but I train very intensly so I don't know if that would change things a bit?)
220 pounds.

Bottom line I got 3430kcal, and thats for maintainance right? So I guess 4500 on non training days and 5000 on training days will be a bit to much?

I am going to aim for 4200-4300 on training days, and 3700-3800 on nontraining days, what ya think?

**jamyjamjr** · 04-13-2009, 01:09 PM

i would go 3500 on non training days and bump to 3900 on training days..

what's your pro/carb/fat split gonna look like?? 40 40 20? 40 35 25?

**manwitplans** · 04-14-2009, 08:41 AM

Originally Posted by jamyjamjr

i would go 3500 on non training days and bump to 3900 on training days..

what's your pro/carb/fat split gonna look like?? 40 40 20? 40 35 25?

Alright, I have been doing somewhere around 3500-3700 (in between) on non training days and 4100 on training days, seem to work, waist not up, weight is.

Yep 40-40-20, a little higher on carb on training days.

And I will keep my diet the same for 2 weeks, and then see if I need to bump the calories a tad.

**jamyjamjr** · 04-14-2009, 09:31 AM

Originally Posted by VanTheMan

Alright, I have been doing somewhere around 3500-3700 (in between) on non training days and 4100 on training days, seem to work, waist not up, weight is.

Yep 40-40-20, a little higher on carb on training days.

And I will keep my diet the same for 2 weeks, and then see if I need to bump the calories a tad.

keep me posted man.. i always wanna know how it goes