bulk diet

**mg1228** · 11-24-2009, 06:03 PM

stats--5'10 156lb 7-8%bf tdee is a little over 2800cals, resistance train right now 6 days a week no cardio-my diet is as follows.
meal 1 9am 2scoops whey banana 1/2 c oats with water 500cals 53p 56c 5.5
workout 9:30-10:45
pwo meal 10:50 iso mass extreme gainer 650 cals 65p 80c 7f
meal 3 12:00 8 oz lean protein 2 slice whole wheat 1 slice fat free cheese lettuce 1/2 tsp light mayo 2cups lentil soup 720 cals 58p 66c 10f
meal 4 3:30-4 1 sc casein 1apple 200cals 24p 29c 1f
meal 5 6:00 same as meal 3 but veg soup 575 cals 53p 56c 10f
meal 6 9:30-10 same as meal 5 but no soup 350 cals 40p 25c 4f
meal 7 12-12:30am 1sc casein 2tbsp pb or 1tsp flax 250-300 cals depending on which fat source 24-32p 3c 14-16f

totals 3245 cals 323p 312c 50ishf (may have a few errors but i keep a log and it comes to about 3100-3200 cals a day)

this is about 3100-3200 cals at about 40-40-20 split. been doing this 3 weeks and have gained 3.5lbs, which i hope is mostly muscle as i cant tell ive gained much fat. I assume my bf % is 7-8 my electronic calipers say 5% but i know that aint right, i know im under 10 as i cut on a diet by nark for 5-6 mo. anyhow let me know what u think--was cutting bfor this at around 2200-2400 so the 3100-3200 cals seems like a big jump but like i said 3 weeks 3.5lbs thoght it would b more although i'll take it, although i was only training weights 3 days a week bfor starting this diet maybe thats why the slow gain. any thoughts and criticism appreciated

**elpropiotorvic** · 11-24-2009, 06:06 PM

Huh?

**redz** · 11-24-2009, 06:10 PM

That diet probably wont even keep you alive.

**mg1228** · 11-24-2009, 06:37 PM

accidentally submited it without finishing--edited now

***FireGuy*** · 11-24-2009, 07:37 PM

If you would list macros for each meal it would be easier to critique. Also, it's not uncommon to get some good lean gains early in the diet (especially after cutting) as it's often a sign of glycogen stores filling up and adding some water weight as well. The 3.5lbs you gained in 3 weeks may very be mostly an increase in LBM. After this initial phase 2-3 lbs a month is optimum as anything more than this is probably fat weight. Hell, if you can gain 1lb of muscle a month for a year you will have had an incredible 12 months. This is of course assuming you have been training for a few years and already acquired the "easy muscle" that adds up quickly when we first start training.

**mg1228** · 11-24-2009, 08:02 PM

been training for about three years but just learned how to diet somewhat in feb. my goals are to be 170-175 at same bf % , i know thats alot of muscle, might take forever. Anyway, i'll post up macros for each meal----thanks

**mg1228** · 11-24-2009, 08:28 PM

edited with macros for each meal

**Klimax** · 11-25-2009, 11:28 AM

Imo there are too many proteins. You're taking more than 2g pro/pound. I would prefer a 50 30 20 split to bulk, but that's my personal opinion. Do what works for you.

**mg1228** · 11-25-2009, 12:48 PM

right--not sure what that is yet---but at 50 30 20 split i would b taking more protein am i wrong

**mg1228** · 11-25-2009, 08:07 PM

whats up nark, TOP any thoughts?

**Narkissos** · 11-25-2009, 11:15 PM

Originally Posted by mg1228

as i cut on a diet by nark for 5-6 mo.

As you've been cutting for as long as you have... I wouldn't just bump the kcals. I'd increase them increments.

Right now I think you're eating way too much for your LBM... and you're training too much at this point. Training volume too should be increased in increments.

Seems like you've just jumped head first into the deep end of things.

That being said... I don't dislike your diet.

I just think it'd be better suited towards someone who is much heavier.

Personally, I think you should stick to it though ...at least until you see negative changes in composition.

Remember that bodybuilding is about constantly assessing where you are... and comparing it to where you want to be.

**Klimax** · 11-26-2009, 05:29 AM

Originally Posted by mg1228

right--not sure what that is yet---but at 50 30 20 split i would b taking more protein am i wrong

50 carbs 30 pro 20 fats

**mg1228** · 11-26-2009, 08:08 AM

i thought that too nark, but this morning i weighed 154.2 and changed nothing--idk im training this way for only a 6 week period--3 bodyparts a day but only 2 exercises..ie monday--chest,shoulders,back--2 exercises each 4 sets----tues-bis tris legs--2exercices each 3 sets for arms 4 for legs---wed is back to chest shoulders back but diff rep ranges---and then thurs arms and legs again diff rep ranges and rest periods---so basically im hitting all muscle groups 3 times a week at diff reps but still only 24 sets for big muscles and 18 for arms---then i'll try to change it up again----do you think thats over training? thanks for looking

**Narkissos** · 11-26-2009, 09:15 AM

Originally Posted by mg1228

i thought that too nark, but this morning i weighed 154.2 and changed nothing--idk im training this way for only a 6 week period--3 bodyparts a day but only 2 exercises..ie monday--chest,shoulders,back--2 exercises each 4 sets----tues-bis tris legs--2exercices each 3 sets for arms 4 for legs---wed is back to chest shoulders back but diff rep ranges---and then thurs arms and legs again diff rep ranges and rest periods---so basically im hitting all muscle groups 3 times a week at diff reps but still only 24 sets for big muscles and 18 for arms---then i'll try to change it up again----do you think thats over training? thanks for looking

Most likely.