My Bulking Diet

[liftw8t]

My apologies
Stats:
5'10" 7%bf
183lbs
22yrs
Goal: Bulk i'm straight ecto really I stay lean and I found when competing my body responds to junk, so I try to emulate a powerlifter type diet. But pure offseason bulk just want to put on as much muscle mass as possible don't want to get fat which I dont think is possible, I know I will get water retention but like I said its offseason so really I just want quality muscle and wont let bf% go over 10.

Meal 1: (6:30-7:00)
-Egg White (carton), 1 cup of oatmeal or Shake

Meal 2: (9:00-10:00) (Pre Workout)
-Bagel with cream cheese, 4 slices of bacon

(Usually Post Workout)Meal3: (12:00-1:30)
-Shake and BCAA s
right after training then about 30-1hour later meal
-Flank Steak or Roast Beef, 2 red potatoes or cornbread
*Usually I start snacking the rest of the day like chips and carmel popcorn between meals, pretty much junk but i dont want to OD on fats i do it for the carbs pretty much.

Snack 1: (2:00 ish)
Rice Cakes with PB or Chips

Meal 4: (3:30-4:00)
Chicken of some sort usually parmagean, garlic bread or rice

Snack 2: (5:00ish)
Can Of Tuna or Tu and rice cakes

Meal 5: (7:00ish)
Chicken Breast or Some type of Beef with rice and corn
*Probably carbing up after meal with cookies
Meal 6: (9:00ish)
Shake with banana and PB
*Sometimes if I'm hungry in middle of night wake up and take BCAA and PB sandwich or shake

I'm pure ecto and I can get away with eating junk like yesterday after training I was hungry so i carbed up all day but fat was out of control IMO but is as followed:
Calories:4426 Protein: 327 Carbs: 545 Fats:122 roughly what it was, I mean I have 7%-8% bf so i'm not sure if I should worry about how much fat I should get.

[Klimax]

Stats?

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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

http://forums.steroid.com/showthread.php?t=323516

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....

[liftw8t]

Stats:
5'10" 7%bf
183lbs
22yrs
Goal: Bulk i'm straight ecto really I stay lean and I found when competing my body responds to junk, so I try to emulate a powerlifter type diet. But pure offseason bulk just want to put on as much muscle mass as possible don't want to get fat which I dont think is possible, I know I will get water retention but like I said its offseason so really I just want quality muscle and wont let bf% go over 10.

BMR:1946
TDEE: 3016

[Klimax]

Each meal should have a raseonable amount of fat, carbo and pro. You can decrease carbo on later hours of day, but it's nonsense have carbo/pro and far/pro meals.
I haven't seen the stats yet. Follow the advice on the sticky. Noone can say if a diet is good for your goal if we don't know how you are.

[Klimax]

Sorry you put your stas above, but we need also tdee.

[liftw8t]

bump

[Klimax]

Sorry i'm sleeping less these days. I really didn't see your post. I would start with a 3500 kcal diet. If after a week your weigth hasn't changed add 500 kcal and so..Eat junk food only once a week. It's a waste of calories.

[liftw8t]

Okay thats what I'm aiming for anywhere from 32-36k i try to take no less than 3000 a day saying I have a hectic day and miss a meal but yeah the day I threw in junk I already had 37k so i took in like another 500 in junk. Thank Klimax...protein and carbs look okay?

[jamyjamjr]

watch the videos at the bottom of my sticky