Natural Bulk diet, any comments

[Jon the Rooster]

I'm 39, 5'5" @ 154.5 with 16% BF ( I'm going to Dr just to make sure )
I Have got the quality of foods down for some time but just recently started to eat more since I wasn't seeing any gains.
I eat around 3500 a day & eat every 3 hrs or less.
Basic menu for the day
6 am serving oatmeal + 2 scoops of whey
9 1 cup egg beaters, 4oz lean pork loin, salsa & 2 tortillas
12 6oz steak or chicken , 1 serving broccoli/brussel sprouts 6oz sweet potato diet Dr pepper caffine free
3 6oz chicken or 2 cans tuna w/h mustard + 1 cup brown rice
5 pre workpout shake
6 Workout
Post WO shake
8 4oz chicken 1/2 cup egg beaters 1 serving broccoli/brussel sprouts
9:30 1 cup cottage cheese, 1 Tbs Natural Peanut butter 1 scoop whey in water ( before bed meal)
On non workout days I sub shakes for a solid meal
I plan to use this diet for 3 months then make a change to cutting diet to drop as much BF as possible before Jan.
My goal is to have 10% BF not weighing less than 160
Any comments to add or things you would change?
Thanks!!

[_CrossroadS_]

I'm 39, 5'5" @ 154.5 with 16% BF ( I'm going to Dr just to make sure )
I Have got the quality of foods down for some time but just recently started to eat more since I wasn't seeing any gains.
I eat around 3500 a day & eat every 3 hrs or less.
Basic menu for the day
6 am serving oatmeal + 2 scoops of whey Maybe try real protein here, not powder
9 1 cup egg beaters, 4oz lean pork loin, salsa & 2 tortillas Whole Wheat Tortillas?
12 6oz steak or chicken , 1 serving broccoli/brussel sprouts 6oz sweet potato diet Dr pepper caffine free
3 6oz chicken or 2 cans tuna w/h mustard + 1 cup brown rice (this is 120g carbs in one sitting, unless the cup is after it is cooked. you should measure it dry, 1/4 cup dry is 30g
5 pre workpout shake what is in this shake?
6 Workout
Post WO shakewhat is in this shake?
8 4oz chicken 1/2 cup egg beaters 1 serving broccoli/brussel sprouts
9:30 1 cup cottage cheese, 1 Tbs Natural Peanut butter 1 scoop whey in water ( before bed meal)
On non workout days I sub shakes for a solid meal
I plan to use this diet for 3 months then make a change to cutting diet to drop as much BF as possible before Jan.
My goal is to have 10% BF not weighing less than 160
Any comments to add or things you would change?
Thanks!!

No where near 3500 calories if I were to guess, as some of these you didn't put amounts, but used the word "serving". Post exact numbers for everything. I bolded a couple things above to get you started, but I'm sure the experts here will chime in and get you straightened out.

[eatrainrest]

whatsup bro

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[Jon the Rooster]

I should have added these allready!
Since I eat by grams & not calories for the most part.
I've been using the KatchMcArdle formula (BMR based on lean body mass)
BMR =370 + (21.6 X leanmass in kg, in my case 59 = 1644
Plus activity factor 1.6 X 1644 = 2623 to maintain
add another 500 to try & gain some weight @ 3130.
LBM = 129.78
BF 24.72
I go in for blood test tomorrow to check my insulin sensativity, among other things to find out carb to fat ratio

Here's a breakdown of grams of macros for the day
6 = 57/p 30/c 3/f
9 = 49/p 39/c 10/f
12 = 57/p 56/c 7/f
3 = 59/p 40/c 5/f
8 = 51/p 8.6/c 5/f
9:30 50/p 19/c 19/f
Totals are 323/protein 192/carbs 49/fats
+ both shakes 70/protein 213/carbs 19/fats
393/ protein 405/carbs 68/fats



6 am serving oatmeal + 2 scoops of whey Maybe try real protein here, not powder I'll try some eggs & meat
9 1 cup egg beaters, 4oz lean pork loin, salsa & 2 tortillas Whole Wheat Tortillas? yes they are wheat.
12 6oz steak or chicken , 1 serving broccoli/brussel sprouts 6oz sweet potato diet Dr pepper caffine free
3 6oz chicken or 2 cans tuna w/h mustard + 1 cup brown rice (this is 120g carbs in one sitting, unless the cup is after it is cooked. you should measure it dry, 1/4 cup dry is 30g I cook alot at one time,, easier to measure out , so It's 1 cup cooked
5 pre workpout shake what is in this shake? Champion nutrition heavyweight gainer 900
35 protein
101 carbs
9.5 fats
in water
Post WO shakewhat is in this shake?
I have the same shake PWO but with micronized creatine & Twin labs amino fuel
15 p
11 carbs
so my PWO shake totals are
50 protein
112 carbs
9.5 fats
6 Workout
http://forums.steroid.com/showthread.php?t=209429
work out #3
Yes ,,I'm a sucker & have bought alot of crap suppliments,,, so I'm up for the right kind of protein recomendations.
I drink at least a gall of water a day Use l-glutamine & multi vitamin before bed.


O my god I type Slooooowwww!!!