bulking diet help

[cocoleveo7686]

here is my diet i am currently 205 trying to clean bulk. I went from 2000 calories with 100 carbs, 250 protien and the rest fats to 3200 calories with 250-350 carbs, 250 protein and the rest fats in over a 2 week period and can tell i am putting on fat. Here is my diet can you guys please help


Meal 1: 2 cups milk (1%), 1 scoop whey, 1/2 cup oats
Meal 2: 2 oz peanuts, 1 fruit
Meal 3: 6-8 oz lean meat, 1 cup rice, some veggies.
Meal 4: 2 Cups milk, 2 scoops whey, 1 banana.
Meal 5: 6-8 oz lean meat, 1 cup rice or sweet potato, veggies.
Meal 6: 2 cups milk 1 scoop whey.

[jamyjamjr]

umm.. dude.. based upon what you've put up i'd say your starving yourself...




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....

[cocoleveo7686]

age:23
Weight: 205
Bodyfat: 19%
Height: 6'1"
Goals: Bulk and gain muscle while losing or minimizing fat.

BMR: 1925
TEE: 1.2 ( i go to the gym 4-5 days per week but i have a desk job)


here is my current diet. Its hard for me to consume this much since i went from eating 2000 calories right to 3200

Meal 1: 2 cups milk (1%), 1 scoop whey, 1/2 cup oats
Meal 2: 2 oz peanuts, 1 fruit
Meal 3: 6-8 oz lean meat, 1 cup rice, some veggies.
Meal 4post workout) 2 Cups milk, 2 scoops whey, 1 banana.
Meal 5: 6-8 oz lean meat, 1 cup rice or sweet potato, veggies.
Meal 6: 2 cups milk 1 scoop whey.

on fitday it comes out to around 3156 calories with 90G fat 350G carbs and 240G protein

[jamyjamjr]

give me macros for each meal...

[Klimax]

Hey with 19% bf i would say that's time for cut.

[cocoleveo7686]

Hey with 19% bf i would say that's time for cut.

its getting to be winter so i figured bulk until january and then cut for 2-3 months

[cocoleveo7686]

Calories/Protein/Fat/Carbs

Meal 1: 2 cups milk (1%), 1 scoop whey, 1/2 cup oats 500/43.5/8.7/54.3
Meal 2: 2 oz peanuts, 1 fruit 401/9.9/27.3/36.2
Meal 3: 6-8 oz lean meat, 1 cup rice, some veggies. 611/74.9/10.4/49.4
Meal 4post workout) 2 Cups milk, 2 scoops whey, 1 banana. 576/61.5/7.4/59.1
Meal 5: 6-8 oz lean meat, 1 cup rice or sweet potato, veggies. 611/74.9/10.4/49.4
Meal 6: 2 cups milk 1 scoop whey. 351/38.0/6.0/27.0

[jamyjamjr]

Calories/Protein/Fat/Carbs

Meal 1: 2 cups milk (1%), 1 scoop whey, 1/2 cup oats 500/43.5/8.7/54.3
Meal 2: 2 oz peanuts, 1 fruit 401/9.9/27.3/36.2
Meal 3: 6-8 oz lean meat, 1 cup rice, some veggies. 611/74.9/10.4/49.4
Meal 4post workout) 2 Cups milk, 2 scoops whey, 1 banana. 576/61.5/7.4/59.1
Meal 5: 6-8 oz lean meat, 1 cup rice or sweet potato, veggies. 611/74.9/10.4/49.4
Meal 6: 2 cups milk 1 scoop whey. 351/38.0/6.0/27.0

post up daily totals and your tdee (dont use 1.2 for days you workout, use 1.55)

i cant el u one ting off te back your need to get rid of the milk... or at least go skim

your lacking efa's in your diet.. we're gonna have to up those..

too many shakes.. why a scoop of whey before bed?? you'll run through that in an hour and your body will starve... do a lean beef with an efa..

my fav before bedtime meal

1/2lb london broil or roast beef
1 whole avocado..

[cocoleveo7686]

post up daily totals and your tdee (dont use 1.2 for days you workout, use 1.55)

i cant el u one ting off te back your need to get rid of the milk... or at least go skim

your lacking efa's in your diet.. we're gonna have to up those..

too many shakes.. why a scoop of whey before bed?? you'll run through that in an hour and your body will starve... do a lean beef with an efa..

my fav before bedtime meal

1/2lb london broil or roast beef
1 whole avocado..

it comes to 3100 calories with 275G carbs, 300G protein and 80G fats. I do a scoop of whey will milk before bed because milk is casein and its slow digesting. Its hard for me to eat alot of food so i use protien shakes as a source to get down more.

My tdee is 1.55 and the total amount it comes out to is 2983 (1925x1.55)

[jamyjamjr]

thats not enough protien before bed.. switch to a casein shake at least...

u can up your protien to 350 or up your fats another 25g ur choice..

[cocoleveo7686]

thats not enough protien before bed.. switch to a casein shake at least...

u can up your protien to 350 or up your fats another 25g ur choice..

ok so if i do that will that lead to better LEAN gains? How about 2 tbsp of peanut butter will that be ok to add?

[jamyjamjr]

i like evoo, almonds, fish oils, avocado..