Check out my bulking diet, currently at 240lbs

**juiceball44** · 07-09-2009, 09:06 PM

6'4" 240lbs
approx 12% body fat

The meats I eat are chicken breast, fish, lean ground beef, lean steak, lean pork. I try to eat a different meat with each meal and a few of the meals I have some veggies with but they have very little calories so I didn't bother to list them

Meal 1 - 8am
2 scoops whey, 4 whole eggs, 2 small 100% whole wheat bagels
74g protein
70g carbs
20g fat

Meal 2 - 11am
lean meat, 2 slices 100% whole wheat bread, 1 serving naturally more peanut butter
50g protein
28g carbs
11g fat

Meal 3 - 2pm
lean meat or 2 scoops whey, 2 servings naturally more peanut butter
50g protein
16g carbs
22g fat

Meal 4 - 5pm
Lean meat, 2 small 100% whole wheat bagel
50g protein
70g carbs

Meal 6 During Workout - 7pm
Gatorade, BCAA's
15g protein
30g carbs

Meal 7 After workout - 8:30pm
BCAA's, 2 scoops whey, 100g simple carbs (varies usually pancakes w/syrup, 3 small cinnamon raisin bagels or 3 pop tarts)
60g protein
100g carbs

Meal 8 - 9:30pm
lean meat, 200g cooked 100% whole wheat spaghetti w/small amount of sauce
50g protein
60g carbs

Meal 9 - bedtime
2 scoops whey, 2 servings naturally more peanut butter
50g protein
16g carbs
22g fat

Daily Total
399g Protein (only protein from meats/whey)
390g Carbs
75g Fat (not including the little fat from each lean meat)

From the above numbers I get approx 3756 calories, adding in the small protein in the peanut butter and carb sources plus the small amount of fat in the lean meats should be over 4000 calories

My choice of simple carbs after my workout helps me to not cheat ever on this diet. If I simply added some dextrose/maltodextrin to my protein shake I would get cravings for junk food and end up pigging out

Please let me know what you guys think of this

***FireGuy*** · 07-09-2009, 09:09 PM

Looks pretty good to me. There are always little things to improve upon but the basics look solid. If you are already 240 and 12% you may need even more calories than this to put on significant weight. Ride it out for a month or so and adjust from there.

**jamyjamjr** · 07-09-2009, 09:15 PM

yea except for too many shakes it looks good, but let's get specific.. do some math for me ..

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

**juiceball44** · 07-09-2009, 09:25 PM

Thanks, I got 4212 calories (on my feet all day plus 4-5 workout a week)

i work 9-6 and I'm always running late in the morning so a shake for breakfast and sometimes one at work if I don't bring enough food. When I don't work I try to limit the shake to post workout only

**eatrainrest** · 07-09-2009, 09:47 PM

id limit the shakes and go lean beef before bed.... i think your getting to many carbs even tho its PWO 100g is alot. id also go some yams in there to sub for some of the whole wheat stuff. no fibrous veggies? id incorporate 4-6 cups broccoli.

**juiceball44** · 07-09-2009, 10:00 PM

from the beginning of my post...

The meats I eat are chicken breast, fish, lean ground beef, lean steak, lean pork. I try to eat a different meat with each meal and a few of the meals I have some veggies with but they have very little calories so I didn't bother to list them

sometimes I have eggs or lean meat before bed but I am on a limited food budget so it is financially smart to have a shake. i need to pick up some yams i miss eating those with cinnamon and splenda. I also sometimes sub in some brown rice with black beans for my carbs.

The #1 thing that helped me the most with getting my diet right was buying a food scale and using fitday.com to make sure portions are on point

**Tjohn6231** · 07-09-2009, 10:11 PM

That looks good, man. Im still putting together a high pro diet that I can afford, and digest. Taking some tips from your post, Thanks

**eatrainrest** · 07-09-2009, 10:13 PM

the usage of whey before bed would not be beneficial especially because its a fast acting protein... what i do is buy top round london broil when its on sale in bulk and freeze it.

**juiceball44** · 07-09-2009, 10:24 PM

no problem man, i try to spend around $75 a week on food

here is the prices of a few things i picked up from walmart on my last trip

3lbs. chicken breast - $6.48
5 dozen eggs - $4.82
6 pack lender 100% whole wheat bagel - $1.37 (35g carbs, 5g fiber each)
100% whole wheat angel hair - $1.22
Naturally more peanut butter - $2.82 (****ing awesome 2 tbsp is 11g fat, 8g carb, 4g fiber, 2g sugar, 10g protein) eating some right now out of the jar
2lbs. tilapia $6.98

i usually get the 5lb. box of whiting its cheap, i think like $10-$12

**juiceball44** · 07-09-2009, 10:28 PM

Originally Posted by eatrainrest

the usage of whey before bed would not be beneficial especially because its a fast acting protein... what i do is buy top round london broil when its on sale in bulk and freeze it.

ok so red meat seems to be the best choice before bed, thats good because i just had a 1/2lb of 93% lean ground beef

**eatrainrest** · 07-09-2009, 10:35 PM

yea id even try and go leaner and trim the fat off and grill that sucker on the foreman.. but sounds liek you got the right idea.. i find savings on chicken breast and beef and buy in bulk you may find that to save you big bucks in the long run. GL

**Deltasaurus** · 07-09-2009, 10:48 PM

can we get a pic of a 240lbs 12% that would be awesome, and i want after pics of the monster you become, i wana c u at 260lbs 9%

**juiceball44** · 07-09-2009, 11:12 PM

first 2 are pretty recent but not exactly sure what my weight was, last 2 were after a cut

**Deltasaurus** · 07-09-2009, 11:16 PM

nice ur lean as needed. just slap 20lbs of LBM and ull be a big boy

**THE_DOME** · 07-10-2009, 08:21 PM

juiceball do you still have abs right now? you have any cycles under your belt? Nice to see another tall guy trying to bulk. What are your lifts like?

**CrazyHorse13** · 07-11-2009, 09:52 AM

Where did you get the 370 from

Originally Posted by jamyjamjr

yea except for too many shakes it looks good, but let's get specific.. do some math for me ..

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

**jamyjamjr** · 07-11-2009, 11:22 AM

Originally Posted by CrazyHorse13

Where did you get the 370 from

i didn't get it from anywhere, it's a part of the formula...

**juiceball44** · 07-11-2009, 03:20 PM

Originally Posted by THE_DOME

juiceball do you still have abs right now? you have any cycles under your belt? Nice to see another tall guy trying to bulk. What are your lifts like?

abs are still there but i'm feeling a little bloated, weighed 246 at the gym yesterday which was cool but i think i am gaining to fast and need to start doing some cardio or cut the carbs slightly

dont really max that often but bench is in the mid 300's, squat mid 400's, deadlift low 500's

**THE_DOME** · 07-11-2009, 07:43 PM

nice work
what kind of cycles have you taken

**The Deuce** · 07-11-2009, 08:50 PM

I can't wait to be 240 again... this stuck at 225 sucks !! GOOD WORK THOUGH MAN !!

Diet looks alright.... but I am not a diet guru so I will not offer any advice other than to listen to the DUDES that know their shizzit and you should be good to go !!

I will say you might wanna hit the 4500-4700 cal mark... JMO...

Speaking of this I need to start working on my BULKING DIET too....

I feel a NEW THREAD coming on real soon... lol....