first bulking diet, please critique

**shread** · 09-25-2009, 05:28 PM

hey everyone, first time i have writen a diet..

body wieght 73.5 kg (copletely empty of food)
body fat 5-7% (just believe it, im not here to argue about this)
hieght 5'10

i want to bulk from november this year until start of october next year.

i have a good base, and even when eating take away food everyday for over 3 months (eating them all the time) my bf% was around 12%.

im not worried about gaining a little fat, but i dont want to be eating more just for the sake of it, but i dont want to sacrafice any muscle gains for trying to stay lean.

here goes.
MEAL # MEAL TYPE
1 - 8am 4 Egg whites, 2 egg yolks
2 soy linseed bread slices
3 High bran wheet bix
1 gram fish oil
1 Multi vitamin tablet

P=49g, C=60.6g, Fat=19.3g, Fibre=16.6g Cal=612.1

2 - 10am 30 grams Ice whey protien
90 grams Tuna in springwater
100 grams Cooked rice
200 grams Vegie mix
3 grams Fish oil

P=52.4g, C=27.3g, Fat=3.4g, Fibre=5.5g Cal=349.4

3 - 12pm 250 g Low fat cottage cheese
2 grams Fish oil

P=28.5g, C=10.5g, Fat=8.3g, Fibre=0g Cal=230.7

4 - 125 g Low fat cottage cheese
2:30pm 60 g Premium chicken breast
4 linseed bread slices
3 grams Fish oil
Salad mix

P=45.1g, C=58.5g, Fat=16.5g, Fibre=11.2g Cal=562.9

WO - 3:20pm-4:30pm

5 - 127.5 grams mass protien
4:30pm 3 grams Fish oil
200 grams Vegie mix

P=45g, C=56.6g, Fat=13.5g, Fibre=5.5g Cal=527.9

6 - 250 grams Lean steak
6:30pm 250 grams Sweet potatoe
2 grams Fish oil
200 grams Vegie mix

P=53.5g, C=44.9g, Fat=10.5g, Fibre=11.8g Cal=488.1

7 - 50 grams Rolled oats
8:30pm 200 grams Vegie mix
1 Multi vitamin tablet
1 gram fish oil

P=6.3g, C=33g, Fat=5.8g, Fibre=5.5g Cal=209.4

8 - 30 grams Ice whey protien
9:30pm 3 grams Fish oil

P=27.2g, C=0.3g, Fat=3.1g, Fibre=0g Cal=137.9

totals P=307g, C=291.7g, Fat=80.4g, Fibre=56.1g Cal=3118.4

3118 calories is a bit more over my tdee than i'de like, do i need meal 7?

can i just cut that meal out? i wanted my carbs around 300g so i could swap soy linseed bread with wholemeal bread to reduce the fat... what do you guys think?

thanx

**shread** · 09-25-2009, 05:30 PM

sorry the times are set out badly, was hard to convert from excel onto here

**Twist** · 09-25-2009, 08:18 PM

Originally Posted by shread

hey everyone, first time i have writen a diet..

body wieght 73.5 kg (copletely empty of food)
body fat 5-7% (just believe it, im not here to argue about this)
hieght 5'10

i want to bulk from november this year until start of october next year.

i have a good base, and even when eating take away food everyday for over 3 months (eating them all the time) my bf% was around 12%.

im not worried about gaining a little fat, but i dont want to be eating more just for the sake of it, but i dont want to sacrafice any muscle gains for trying to stay lean.

here goes.
MEAL # MEAL TYPE
1 - 8am 4 Egg whites, 2 egg yolks
2 soy linseed bread slices
3 High bran wheet bix
1 gram fish oil
1 Multi vitamin tablet
***OK, would put some slower digesting foods in there also. Your next meal is two hours away and if I just ate this I would be starving in 40 minutes. But it look like one of your better meals.
P=49g, C=60.6g, Fat=19.3g, Fibre=16.6g Cal=612.1

2 - 10am 30 grams Ice whey protien
90 grams Tuna in springwater
100 grams Cooked rice
200 grams Vegie mix
3 grams Fish oil
****ditch the shake and recalculate.
P=52.4g, C=27.3g, Fat=3.4g, Fibre=5.5g Cal=349.4

3 - 12pm 250 g Low fat cottage cheese
2 grams Fish oil
***I do not like dairy as a whole meal. maybe a midnight snack... personal preference, and there is much ongoing debate about dairy.
P=28.5g, C=10.5g, Fat=8.3g, Fibre=0g Cal=230.7

4 - 125 g Low fat cottage cheese
2:30pm 60 g Premium chicken breast
4 linseed bread slices
3 grams Fish oil
Salad mix
***I don't like the cottage cheese
P=45.1g, C=58.5g, Fat=16.5g, Fibre=11.2g Cal=562.9

WO - 3:20pm-4:30pm

5 - 127.5 grams mass protien
4:30pm 3 grams Fish oil
200 grams Vegie mix
***only time I think a shake would be acceptable, as long as it is quickly followed by a meal
P=45g, C=56.6g, Fat=13.5g, Fibre=5.5g Cal=527.9

6 - 250 grams Lean steak
6:30pm 250 grams Sweet potatoe
2 grams Fish oil
200 grams Vegie mix
*** I would move this meal to your last meal of the night. make this meal closer to your workout and make it a quicker digesting protein like chicken
P=53.5g, C=44.9g, Fat=10.5g, Fibre=11.8g Cal=488.1

7 - 50 grams Rolled oats
8:30pm 200 grams Vegie mix
1 Multi vitamin tablet
1 gram fish oil

P=6.3g, C=33g, Fat=5.8g, Fibre=5.5g Cal=209.4
****why no protein?

8 - 30 grams Ice whey protien
9:30pm 3 grams Fish oil

P=27.2g, C=0.3g, Fat=3.1g, Fibre=0g Cal=137.9
***ditch the whey and replace with food, at the least should be casein. try lean beef and sweet potato

totals P=307g, C=291.7g, Fat=80.4g, Fibre=56.1g Cal=3118.4

3118 calories is a bit more over my tdee than i'de like, do i need meal 7?

can i just cut that meal out? i wanted my carbs around 300g so i could swap soy linseed bread with wholemeal bread to reduce the fat... what do you guys think?

thanx

Look for the *** marks.
If you cut stuff out make it your protein shakes.

**shread** · 09-25-2009, 11:40 PM

thanx bro,
the reason i havent put protien in meal 7 is because im not sure weather or not i want to keep that meal in the diet or not... thats the only reason.

and if meal 7 isnt there meal 6 is the last meal, should i swap meal 6 and 7?

and the reason for the shakes is that off the internet i can get 20kg of wpi, 93-95%pure for $440. (insanely cheap)

maybe instead of the cottage cheese in meal 3, i could have chicken breast instead, but i love my lunchtime sandwhich and its only 125 grams of cottage cheese.

with meal one would oats be slower releasing than wheet bix? would that be a better choice?

those changes be good enough?

**shread** · 09-25-2009, 11:41 PM

thanx again twist

**jamyjamjr** · 09-25-2009, 11:46 PM

Originally Posted by shread

hey everyone, first time i have writen a diet..

body wieght 73.5 kg (copletely empty of food)
body fat 5-7% (just believe it, im not here to argue about this)
hieght 5'10

i want to bulk from november this year until start of october next year.

i have a good base, and even when eating take away food everyday for over 3 months (eating them all the time) my bf% was around 12%.

im not worried about gaining a little fat, but i dont want to be eating more just for the sake of it, but i dont want to sacrafice any muscle gains for trying to stay lean.

here goes.
MEAL # MEAL TYPE
1 - 8am 4 Egg whites, 2 egg yolks
2 soy linseed bread slices
3 High bran wheet bix
1 gram fish oil
1 Multi vitamin tablet

P=49g, C=60.6g, Fat=19.3g, Fibre=16.6g Cal=612.1

2 - 10am 30 grams Ice whey protien
90 grams Tuna in springwater
100 grams Cooked rice
200 grams Vegie mix
3 grams Fish oil

P=52.4g, C=27.3g, Fat=3.4g, Fibre=5.5g Cal=349.4

3 - 12pm 250 g Low fat cottage cheese
2 grams Fish oil

P=28.5g, C=10.5g, Fat=8.3g, Fibre=0g Cal=230.7

4 - 125 g Low fat cottage cheese
2:30pm 60 g Premium chicken breast
4 linseed bread slices
3 grams Fish oil
Salad mix

P=45.1g, C=58.5g, Fat=16.5g, Fibre=11.2g Cal=562.9

WO - 3:20pm-4:30pm

5 - 127.5 grams mass protien
4:30pm 3 grams Fish oil
200 grams Vegie mix

P=45g, C=56.6g, Fat=13.5g, Fibre=5.5g Cal=527.9

6 - 250 grams Lean steak
6:30pm 250 grams Sweet potatoe
2 grams Fish oil
200 grams Vegie mix

P=53.5g, C=44.9g, Fat=10.5g, Fibre=11.8g Cal=488.1

7 - 50 grams Rolled oats
8:30pm 200 grams Vegie mix
1 Multi vitamin tablet
1 gram fish oil

P=6.3g, C=33g, Fat=5.8g, Fibre=5.5g Cal=209.4

8 - 30 grams Ice whey protien
9:30pm 3 grams Fish oil

P=27.2g, C=0.3g, Fat=3.1g, Fibre=0g Cal=137.9

totals P=307g, C=291.7g, Fat=80.4g, Fibre=56.1g Cal=3118.4

3118 calories is a bit more over my tdee than i'de like, do i need meal 7?

can i just cut that meal out? i wanted my carbs around 300g so i could swap soy linseed bread with wholemeal bread to reduce the fat... what do you guys think?

thanx

soooooo whats your tdee??

**Twist** · 09-26-2009, 12:33 AM

Originally Posted by shread

thanx bro,
the reason i havent put protien in meal 7 is because im not sure weather or not i want to keep that meal in the diet or not... thats the only reason.

and if meal 7 isnt there meal 6 is the last meal, should i swap meal 6 and 7?

and the reason for the shakes is that off the internet i can get 20kg of wpi, 93-95%pure for $440. (insanely cheap)

maybe instead of the cottage cheese in meal 3, i could have chicken breast instead, but i love my lunchtime sandwhich and its only 125 grams of cottage cheese.

with meal one would oats be slower releasing than wheet bix? would that be a better choice?

those changes be good enough?

I would keep all the meals the same just make the adjustments like I said in the stars above. Shakes are shit, I know they are cheap. You get what you pay for. Don't use them unless you HAVE to.
I know you love your cottage cheese, and its not that bad, but you know what I love? Banana cream pie... we all gotta make sacrifices. I don't think the body responds well to dairy and there is debate about the whole thing but I would certainly not make it a whole meal.

IDk what wheat bix is... but rolled oats are good.

**Twist** · 09-26-2009, 12:34 AM

Originally Posted by jamyjamjr

soooooo whats your tdee??

Yeah what is your tdee? cuz on a bulk you are supposed to be eating over your tdee.

**shread** · 09-26-2009, 03:36 AM

approx 2750-2800,

3118 to much over?
i was aiming for 3000

**jamyjamjr** · 09-26-2009, 11:33 AM

no.. your current intake is fine..

**jamyjamjr** · 09-26-2009, 11:35 AM

Originally Posted by shread

hey everyone, first time i have writen a diet..

body wieght 73.5 kg (copletely empty of food)
body fat 5-7% (just believe it, im not here to argue about this)
hieght 5'10

i want to bulk from november this year until start of october next year.

i have a good base, and even when eating take away food everyday for over 3 months (eating them all the time) my bf% was around 12%.

im not worried about gaining a little fat, but i dont want to be eating more just for the sake of it, but i dont want to sacrafice any muscle gains for trying to stay lean.

here goes.
MEAL # MEAL TYPE
1 - 8am 4 Egg whites, 2 egg yolks
2 soy linseed bread slices what's the gi on this??
3 High bran wheet bix
1 gram fish oil
1 Multi vitamin tablet

P=49g, C=60.6g, Fat=19.3g, Fibre=16.6g Cal=612.1

2 - 10am 30 grams Ice whey protien
90 grams Tuna in springwater
100 grams Cooked rice
200 grams Vegie mix
3 grams Fish oil

P=52.4g, C=27.3g, Fat=3.4g, Fibre=5.5g Cal=349.4

3 - 12pm 250 g Low fat cottage cheese
2 grams Fish oil

P=28.5g, C=10.5g, Fat=8.3g, Fibre=0g Cal=230.7

4 - 125 g Low fat cottage cheese
2:30pm 60 g Premium chicken breast
4 linseed bread slices
3 grams Fish oil
Salad mix

P=45.1g, C=58.5g, Fat=16.5g, Fibre=11.2g Cal=562.9

WO - 3:20pm-4:30pm

5 - 127.5 grams mass protien
4:30pm 3 grams Fish oil
200 grams Vegie mix

P=45g, C=56.6g, Fat=13.5g, Fibre=5.5g Cal=527.9

6 - 250 grams Lean steak
6:30pm 250 grams Sweet potatoe
2 grams Fish oil
200 grams Vegie mix

P=53.5g, C=44.9g, Fat=10.5g, Fibre=11.8g Cal=488.1

7 - 50 grams Rolled oats
8:30pm 200 grams Vegie mix
1 Multi vitamin tablet
1 gram fish oil

P=6.3g, C=33g, Fat=5.8g, Fibre=5.5g Cal=209.4

8 - 30 grams Ice whey protien
9:30pm 3 grams Fish oil
make this a casein shake or a lean beef
P=27.2g, C=0.3g, Fat=3.1g, Fibre=0g Cal=137.9

totals P=307g, C=291.7g, Fat=80.4g, Fibre=56.1g Cal=3118.4

3118 calories is a bit more over my tdee than i'de like, do i need meal 7?

can i just cut that meal out? i wanted my carbs around 300g so i could swap soy linseed bread with wholemeal bread to reduce the fat... what do you guys think?

thanx

just a few changes..

**shread** · 09-26-2009, 04:56 PM

im going down to the supermarket today, i will have another look at the bread.

just wondering jamyjamjr, why is casein so much better? ill have a search for it on here

**jamyjamjr** · 09-26-2009, 07:55 PM

actually it's not.. lean beef is better, but casein has the same property... long lasting/digesting protien for sustained amino acid levels over night while you sleep..

whey runs through your system in 1 hour.. chicken/turkey/fish 3-4 hours, casein 7-8hrs , lean beef 18hrs..

so if you sleep 8-9 hrs a night and you have anything but the casein or lean beef your body will very likely go catabolic.. that's precious muscle baby.. hang on to it..

**Cavallino** · 09-26-2009, 08:58 PM

Originally Posted by jamyjamjr

actually it's not.. lean beef is better, but casein has the same property... long lasting/digesting protien for sustained amino acid levels over night while you sleep..

whey runs through your system in 1 hour.. chicken/turkey/fish 3-4 hours, casein 7-8hrs , lean beef 18hrs..

so if you sleep 8-9 hrs a night and you have anything but the casein or lean beef your body will very likely go catabolic.. that's precious muscle baby.. hang on to it..

HAHAHA well put, well put!