bulking diet

[soorma37]

~MY DIET~
Protein shake upon waking (54g protein 80 g carbs)
4 whole eggs 3 egg whites (35g protein)
3 whole wheat slices of bread with full glass of Orange juice

Mid day snack
Peanut butter sandwiches

Lunch
2 large chicken breasts and pasta with either a potato or 2-3 slices of whole bread

Pre workout
2 scoops of whey with milk 36 g protein and 40 g carbs)

Post
Protein shake with a banana (54 g protein 100+ carbs 700 cal)

snack
anything

Dinner
Either Chicken breasts or some type of seafood

Before bed
2 scoops of whey with milk (36 g protein)


is this good bulking diet give me ur thoughts i wish the proffesional gurus will help with this

[soorma37]

my BMR CALULATION ARE SUCH
1904.1
Times 1.9 = 3617.79

[soorma37]

i am looking to bulk gain some weight to full up

[kaptainkeezy04]

I wouldn't call that a bulking diet. Sorry, but I am way too lazy, and there is too much good info on this board to write it all out for you. Read the sticky at the top of the section.

[soorma37]

... anyone

[soorma37]

just waiting for u diet gurus out there.....

[eatrainrest]

~MY DIET~
Protein shake upon waking (54g protein 80 g carbs)
4 whole eggs 3 egg whites (35g protein)
3 whole wheat slices of bread with full glass of Orange juice
whats the goasl-bulk? id chuck the OJ and go an apple hear with 1 cup oats 8-10 egg whites... tgoo many whole eggs. IMO you could go 8 whties 1-2 yolks.

Mid day snack
Peanut butter sandwiches
nope, go protein/complex carb if youd liek....or lettuce, turkey, EFA

Lunch
2 large chicken breasts and pasta with either a potato or 2-3 slices of whole bread
first off we need cals and macros, 2nd thats probly way to much protein in one sitting. swap carb sources with yams.
Pre workout
2 scoops of whey with milk 36 g protein and 40 g carbs)
no, this should be 1.5 hours pre workout and should consume of that meal previous
Post
Protein shake with a banana (54 g protein 100+ carbs 700 cal)
i think its too much in on esitting. go 2:1 50g carbs 25g whey and refeed 1 hour alter

snack
anything
uhmmm should be liek lean proteina nd almond/walnut oil/fish oil rotation with EVO
Dinner
Either Chicken breasts or some type of seafood
add EFA here liek EVO

Before bed
2 scoops of whey with milk (36 g protein)
no.. go casein or lean beef here with EFA liek fish oil


is this good bulking diet give me ur thoughts i wish the proffesional gurus will help with this

some comments, come abck with macros and calories for proper cirituqe... and make advised changes.

[eatrainrest]

also have you watched the vids? if not search in thes tickies above

[jamyjamjr]

hey, got you pm so here i am..

ima post my sticky for you... make sure you follow the directions on it perfectly. i know you've already done some parts, so dont mind them..

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

So you wanna learn how to Diet?

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[soorma37]

ok i will do the rest of this asap and get back to u thanks