first bulking diet PLEASE CRITIQUE!!

[aussie.kid]

hi new to the site,

i am 19 yrs old, weigh about 158 pounds (exactly the reason why i am posting this) bf of about 5-7% and i am 6 foot tall. I have been training for about 4-5 years but the last two years have not been consistent as i was studying for higher school certificate.

I am too young to cycle aas at the moment so i am looking to build a decent base size so i can be ready for my first aas cycle at about 22-23 yrs old(hopefully i will be 190-195 pounds naturally before i start).

I have never dieted before so ive tryed to incorportate as much info ive read on this site as i could into this diet. main thing is to put size on, im not too worried if it isnt 100% lean. Here is wat ive put together:



Meal 1

- 4 whole eggs
- 2 egg whites
- 1 slice wholemeal toast
- 1 cup oatmeal
- 1 cup milk (for the oats) *should i use water instead??
- 1 scoop whey protien (50g) in water
- a multi-vitamin supp

54g protien/ 60g carbs / 18g fat



Meal 2

- 2 tins tuna
- 30g ricotta cheese
- half cup walnuts
- half cup dates

48g protien/ 39g carbs/ 11g fat



Meal 3

- half chicken (no skin)
- cup of brown rice
- bout 1/4 cup of peas/corn/ham mix added to rice

55g protien/ 65 grams protien/ 6 grams fat



Meal 4

- mince meat
- pasta
- pasta sauce (just enough to make it not dry)

43g protien/ 59g carbs/ 12g fat



WORKOUT!!



Meal 5

have this as soon as i finish my workout

- 2 scoops whey protien *do i use milk or water??
- 60g dextrose
- 2 teaspoon micronized creatine

45g protien/ 75g carbs/ ??g fats (depeneding on milk or water)



Meal 6

- scotch fillet steak (150g)
- sweet potatoes
- boiled green beans
- garden salad with advocado and fetta (dressed with olive oil and lemon)

66g protien/ 70g carbs/ 18g fat



Meal 7

basically have this str8 before bed

- 2.5 sccops casein protien
- 1 Tbs flaxseed oil
- bannana

65g protien/ 20g carb/ 18g fat



TOTAL = 376g protien/ 368g carbs/ 86g fat

i will prob have other small nibbles inbetween plus about 2-3 cups of tea


THIS IS THE FIRST DIET I HAVE CREATED SO I KNOW IT WILL NOT BE PERFECT, CAN ANYONE SUGGEST AREAS TO IMPROVE, THINGS TO ADD/REMOVE ETC??? thanks aprreciate it alot

[crazypat123]

How much do you figure this would cost you for a month straight? Or daily / weekly?

[Klimax]

I would decrease proteins of thet diet. You're taking more than 2g protein/pound. In addition i think you should watch again macros of meal 1. But i like your diet.

[dj_pacman51]

hi new to the site,

i am 19 yrs old, weigh about 158 pounds (exactly the reason why i am posting this) bf of about 5-7% and i am 6 foot tall. I have been training for about 4-5 years but the last two years have not been consistent as i was studying for higher school certificate.

I am too young to cycle aas at the moment so i am looking to build a decent base size so i can be ready for my first aas cycle at about 22-23 yrs old(hopefully i will be 190-195 pounds naturally before i start).

I have never dieted before so ive tryed to incorportate as much info ive read on this site as i could into this diet. main thing is to put size on, im not too worried if it isnt 100% lean. Here is wat ive put together:



Meal 1

- 4 whole eggsLarge Eggs?
- 2 egg whites
- 1 slice wholemeal toast
- 1 cup oatmeal
- 1 cup milk (for the oats) *should i use water instead??Yea use water
- 1 scoop whey protien (50g) in waterDont need this.
- a multi-vitamin supp

54g protien/ 60g carbs / 8g fat



Meal 2

- 2 tins tuna
- 30g ricotta cheeseI dont think you need this but not sure
- half cup walnuts
- half cup dates

48g protien/ 39g carbs/ 11g fat



Meal 3

- half chicken (no skin)
- cup of brown rice
- bout 1/4 cup of peas/corn/ham mix added to rice

55g protien/ 65 grams protien/ 6 grams fat



Meal 4

- mince meat
- pastaMake it wheat pasta
- pasta sauce (just enough to make it not dry)A lil EVOO, dash of salt and pepper is good. Sauce has sugar in it.

43g protien/ 59g carbs/ 12g fat



WORKOUT!!



Meal 5

have this as soon as i finish my workout

- 2 scoops whey protien *do i use milk or water??
- 60g dextrose
- 2 teaspoon micronized creatine

45g protien/ 75g carbs/ ??g fats (depeneding on milk or water)



Meal 6

- scotch fillet steak (150g)
- sweet potatoes
- boiled green beans
- garden salad with advocado and fetta (dressed with olive oil and lemon)

66g protien/ 70g carbs/ 18g fat



Meal 7

basically have this str8 before bed

- 2.5 sccops casein protien
- 1 Tbs flaxseed oil
- bannana

65g protien/ 20g carb/ 18g fat



TOTAL = 376g protien/ 368g carbs/ 76g fat

i will prob have other small nibbles inbetween plus about 2-3 cups of tea


THIS IS THE FIRST DIET I HAVE CREATED SO I KNOW IT WILL NOT BE PERFECT, CAN ANYONE SUGGEST AREAS TO IMPROVE, THINGS TO ADD/REMOVE ETC??? thanks aprreciate it alot

Looks good dude. Like climax said just down the protein intake some.

[mg1228]

might wanna figure your tdee first--seems ur a bout a 1000 cals over--that seems like alot of food but if your not worried about some fat along with lbm then hey, looks good--at least the food choices

[mg1228]

prob dont need that banana bfor bed

[aussie.kid]

might wanna figure your tdee first--seems ur a bout a 1000 cals over--that seems like alot of food but if your not worried about some fat along with lbm then hey, looks good--at least the food choices

i think my tdee is like 2750 cals give or take. but even if i eat say 1000 cals over my tdee but the food is clean, shouldnt the weight i gain be clean?? anyways as i said my main goal is mass at the moment so not really worried about increasing bodyfat. i have a high metabolism so hopefully this should minimise bodyfat gains anyway.

[aussie.kid]

I would decrease proteins of thet diet. You're taking more than 2g protein/pound. In addition i think you should watch again macros of meal 1. But i like your diet.

so you rekon drop my protien to 310 grams a day??

[mg1228]

no, just cause its clean doesnt mean u can eat as much as u want--if ur body isnt use to it itll store the extra as fat--but hey try it for 2-3 weeks and see what happens--the experts say increase cals slowly and start around 4-500 over and go from there---good luck

[Klimax]

i think my tdee is like 2750 cals give or take. but even if i eat say 1000 cals over my tdee but the food is clean, shouldnt the weight i gain be clean?? anyways as i said my main goal is mass at the moment so not really worried about increasing bodyfat. i have a high metabolism so hopefully this should minimise bodyfat gains anyway.

Start eating 500 kals over your tdee and se how your weigh changes.

[FireGuy]

As Klimax pointed out you need to refigure the macros in meal #1. There is a lot more than 8 grams of fat in what you have listed.

[aussie.kid]

As Klimax pointed out you need to refigure the macros in meal #1. There is a lot more than 8 grams of fat in what you have listed.

have adjusted macros, not sure what i did there.

so it seems diet is decent (just gota drop some protien and cals), just need to know how to prepare all the food??
i havent dieted before so if anyone has any technques they use?

is it a good idea to prepare the next days food the night before and package each meal in a separate container?

[Klimax]

have adjusted macros, not sure what i did there.

so it seems diet is decent (just gota drop some protien and cals), just need to know how to prepare all the food??
i havent dieted before so if anyone has any technques they use?

is it a good idea to prepare the next days food the night before and package each meal in a separate container? Of course it is

This is very common.

[stevey_6t9]

good diet, u shud gain easily off this. maybe chuck in sum fishoil in the morning and sum vit c. goodwork

[aussie.kid]

alrite, thanks for the help. ill get started

[mg1228]

put 6-7 chicken breasts in a crock pot,salt pepper and 1cup water for about 5 hours--very good for sandwiches--put the rest in ziplocs and in fridge--u can eat it all week---i'm eatin one now

[mg1228]

u can also do this with turkey breast and london broil--dont matter how long u cook it, wont get dry--cooked a turkey breast for thanksgiving for 16 hours, didnt matter, very juicy--good luck

[aussie.kid]

put 6-7 chicken breasts in a crock pot,salt pepper and 1cup water for about 5 hours--very good for sandwiches--put the rest in ziplocs and in fridge--u can eat it all week---i'm eatin one now

thats a good idea, at least that way i dont have to cook the chicken each day, just once for the whole week

thanks for the tip mate

[mg1228]

its easier not to stray from your diet if u got the right food ready to go--always try to take 1 day to cook for the week that way u dont have an excuse---works for me anyway---also like to boil a couple dozen eggs and keep in the fridge--quick and easy

[aussie.kid]

its easier not to stray from your diet if u got the right food ready to go--always try to take 1 day to cook for the week that way u dont have an excuse---works for me anyway---also like to boil a couple dozen eggs and keep in the fridge--quick and easy

so even things like steak and rice can be prepared a week in advanced??

would you store in the fridge or freezer?

[mg1228]

steaks are prob good for 3-4 days in the fridge otherwise freeze em--not sure on the rice,dont eat much of it---i eat alot of sweet potatos---u can skin and boil the sweet potatos then mash em like mashed potatos---add splenda when u mash them--then put them in tupperware in the fridge---thats the best carb u can eat and its ready in 20 sec in the microwave or u can eat em cold--kinda tastes like pie filling--yum