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  1. #1
    MadridRon's Avatar
    MadridRon is offline New Member
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    -Need some expert advice- HELP

    I need help with a diet plan or maybe some kind of idea of the foods i should be looking to take in if im trying to bulk up.

    Goals:
    Bulk up in size with Ripped muscle.


    Stats:
    Age:20.
    Weight:215
    Height:6'1 ft.
    BF%: 11%-13%
    TDEE: 3404


    I Don't really have an idea of how many calories, protiens, or carbs i should be taking in OR the type of food i should be looking at inesting. I have a crazy quick metabolism tho. If thats any help.

    I do work out 2 times a day. morning and night w/ sunday being a relax day.

    My goal weight is to be a heavy 230 pound guy. No fat, but straight pound for pound muscle.

    Just getting into the whole diet scene so anythign will help. THANKS!



  2. #2
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    I got ya bud. Pick some of the foods below. also I would go with a 40%protein/40%carb/20%fat ratio for starters. Pick the foods and add the totals to make a diet of your own. Do not use any shakes...
    your diet should be presented similarly.

    Foods For Thought
    PRO CARBS FAT CALS
    MEAL #1
    10 EGGS (8 WHITES 2YOKES) 60 0 16 384
    1.5 CUP OATMEAL 0 75 5 345

    MEAL#2 PWO
    PROTEIN SHAKE 60 0 2 240
    40 GRAMS DEXTROSE 0 40 0 160

    MEAL #3
    10 oz CHICKEN 60 0 5 285
    1 CUP OATMEAL 0 52 5 253

    MEAL #4
    3 salmon burgers 66 6 27 510
    4 oz pasta 0 54 2 234

    MEAL #5
    10 oz chicken 60 0 5 285
    1 cup rice 0 56 4 260
    ALMONDS 6 5 14 164

    MEAL #6
    2 turkeyburgers 70 4 10 400

    382 292 95 3520

    another
    • 400g Protein / 400g Carbs / 150g Fats
    • 4000+ Calories Daily / 8 = 500-600 Calories per Meal
    • 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

    Supplements
    • Jack3d
    • Whey Protein
    • 100% Casein
    • Dextrose

    Meal One: Protein/Carb
    • 8 Egg Whites (1 Cup)
    • 1 Scoop Casein Protein
    • 1 1/4 Cup Oatmeal
    • 1 Scoop Jack3d
    60g Protein / 75g Carbs / 9g Fat / 615 Calories

    WORKOUT 1.5 Hours

    Meal Two: PWO (15-30 minutes after GYM)
    • 2 Scoops Whey Protein
    • 80g-100g Dextrose
    • 1 Bagel with Cream Cheese
    58g Protein / 68g Carbs / 8g Fat / 646 Calories

    Meal Three: PPWO (1.5-2 hours after PWO)
    • Chicken Breast (4oz)
    • 1/2 Cup Brown Rice
    • 1/4 Cup Black Beans
    • 1 Plain Bagel
    56g Protein / 72g Carbs / 12g Fat / 665 Calories

    Meal Four: Protein / Fat
    • Lean Ground Beef (5oz)
    • Swiss Cheese (2oz)
    • 1 Medium Potato
    • Small Portion Green Veggies
    45g Protein / 46g Carbs / 35g Fat / 584 Calories

    Meal Five: Protein / Carbs
    • Chicken Breast (4oz)
    • 1/2 Cup Brown Rice
    • 1/4 Cup Black Beans
    • 1 Plain Bagel
    56g Protein / 72g Carbs / 12g Fat / 665 Calories


    Meal Six: Protein / Fat
    • 2 Cans of Tuna
    • 2 Tbsp Mayonnaise
    • (1/2 Cup Oatmeal with less than Cup Milk)
    • Veggies
    31g Protein / 33g Carbs / 26g Fat / 490 Calories

    Meal Seven: Protein / Fat
    • Lean Ground Beef (7oz)
    • 2 Tbsp Peanut Butter with Celery
    46g Protein / 10g Carbs / 46g Fat / 600 Calories

    Meal Eight: Before Bed
    • 3 Scoops of Casein Protein
    • 1.5 Tbsp Flax Seed Oil
    72g Protein / 21g Carbs / 3g Fat / 390g Calories

    Another
    Lean Bulk Diet
    Morning Shake 6:00AM
    1 scoop 100% whey protein
    1 cup soy milk
    P31g. C9g. F6g.

    Breakfast 6:30AM
    2 scrambled eggs
    1 cup eggs white
    1tbsp olive oil
    1/2cup of sweet potato fries
    1 multivitamin
    1 cup water
    P40g. C42g. F24g.

    Snack 8:30AM
    1/4 cup oatmeal
    1/2 cup cottage cheese
    1tbsp sugar free jelly
    2tbsp penut butter
    Water
    P26g. C60g. F20g.

    Lunch 12:00PM
    8 oz turkey, chicken, beef or fish
    1 cup sweet potato or wild rice
    1/2 cup broccoli , spinach , carrots etc
    1g vitamin C
    Water
    P60g. C55g. F12g.

    Snack 3:30PM
    2 slices whole grain bread
    2oz tuna
    1 Tbsp light mayo
    1oz almonds
    1Vitamin B complex
    Water
    P29g. C45g. F21g.

    Preworkout 5:00AM
    1 scoop of whey protein
    1 cup soy milk
    P31g. C9g. F6g.

    During Workout 6:30AM
    1 serving Scivitation Xtend
    3.5g leucine
    1.7g isoleucine
    1.7g valine
    2.5g glutamine
    1.0g citruline malate
    2.0g beta alanine
    2 cups water

    Postworkout 7:00PM
    2 scoop ON whey protein
    1 cup soy milk
    1 banana
    2 tbsp condensed milk
    P60g. C50g. F9g.

    Diner 8:00PM
    Same as lunch
    1g *****-3 EFA
    P60g. C50. F12.

    10:00PM
    1 serving of ZMA
    Water

    Late Snack11:00PM
    1 scoop ON casein protein
    2tbsp Penut Butter
    Water
    P32g. C8g. F17g.


    Protein 369g=1476cal=38%
    Carbs 328g=1312cal=33%
    Fats 127g=1143cal=29%
    Total Calories 3931


    More
    7:45 250 ml of egg whites
    2 small tortillas, mushrooms, fat free cheese & salsa
    1 English muffin with no sugar added jam & peanut butter
    15 gm of whey protein
    25 gm of oatmeal

    10:15 1 1/2 can of tuna
    15 ml of flax seed oil

    12:45 8 eggs & green onion & light mayo (makes an egg salad)
    3 pieces of whole-wheat bread w/ ham
    1 banana
    15 gm of whey protein
    1 yogurt

    3:15 1 1/2 can of tuna
    15 ml of flax seed oil

    5:15 120 gm of steak
    20 gm of whey protein
    Mustard
    50 gm of carrots
    5 ml of flax seed oil

    1 HOUR TRAINING START 6:00PM to 7:00PM

    7:15 60 gm of whey
    5 rice cakes (caramel flavored)
    1 apple
    2.5 ml of flaxseed oil

    9:30 125 gm of cottage cheese
    15 gm of whey protein
    1 no sugar added fat free yogurt

    TOTAL CARBS: 300 GM – 1200 calories
    TOTAL PROTEIN 320 GM – 1280 calories
    APPROX TOTAL FAT: 63 GM – 567 calories
    TOTAL CALORIES: 3047 calories per day

    More

    Meal 1:
    1 whole eggs
    4 egg whites
    1 scoop whey
    1C oats
    11g fish oil
    44/54/17

    Meal 2:
    6.7 oz chicken breast
    1/4C quinoa
    1/2C black beans
    1-3C veggies
    1/2oz almonds
    6g fish oil
    42/55/18

    Meal 3:
    6.7 oz chicken breast
    1/4C quinoa
    1/2C black beans
    1-3C veggies
    1/2oz almonds
    6g fish oil
    42/55/18

    Meal 4:
    1C tuna
    1tbs mayo
    1/4C quinoa
    1/2C black beans
    1-3C veggies
    5g fish oil
    40/55/20

    Meal 5:
    6.7oz lean ground beef
    1/4C quinoa
    1/2C black beans
    1-3C veggies
    5g fish oil
    40/55/17

    Meal 6:
    6.7oz lean ground beef
    1/4C quinoa
    1/2C black beans
    1-3C veggies
    5g fish oil
    40/55/17

    Actual totals:
    248g pro. (~30%)/ 329g carb. (~40%)/ 107g fat (~30%)
    992 cal/ 1316 cal/ 963 cal
    3271kcal.

    Another

    Breakfast:
    3 whole Eggs
    3 egg whites
    80g porridge oats (cooked)
    150g blueberries
    1cup tea

    Late morning snack
    2scoops whey protein
    500ml skim milk
    1 medium banana
    30g Brazil nuts (six)

    Lunch
    225g lean minced
    2 slices grain bread
    285 raw spinach
    1bspo salad dressing

    Midday snack
    85g herring or kippers
    12 whole-wheat crackers

    Pre-workout
    2scoops whey protein
    60ml juice
    60 g wheat germ any other suggestions?

    During workout 2cups tea

    Post-workout
    2scoops whey protein
    1litre gatorade

    Dinner
    225g Salmon I'm not a fan but maybe u can come up with some better.
    200g Brown rice (cooked)
    100g chopped broccoli
    285g raw spinach - 1tbsp salad dressing oil and vinegar

    Nighttime Snack
    225g low-fat cottage chesse
    30g walnuts
    ------------------------
    Total
    4,382 calories
    379g protein
    388g carbs
    158g Fat


    More foods

    Meal 1 - 8:00 AM: 2 whole eggs, 8 egg whites, 1/2 cup raw oats cooked in water, splenda/cinnamon, 1 cup mixed straw/raspberries.
    - 46/42/13/512

    Meal 2 - 10:00 AM: 6 oz. Grilled chicken sandwich on Ezekiel bread with 1/2 cup wilted spinach and roasted tomatoes in EVOO.
    - 58/30/20/510

    Meal 3 - 12:30 PM - Pre-workout: 6 oz. sliced, grilled flank steak with 1 whole, roasted sweet potato.
    -48/30/14/460

    WORKOUT

    Meal 4 - 3:30 PM: PWO shake w/ 2 tbspn. Natty PB. On non-cardio days, I add 1/2 cup raw oats to the cocktail.
    -68/10/19/460
    -73/38/21/610 w/ oats

    Meal 5 - 4:30 PM: 6 oz. Grilled Salmon with 2 cups mixed green beans.
    -49/18/15/495

    Meal 6 - 7:00 PM: 6 oz. Grilled Chicken or 2 Tilapia fillets with 2 cups mixed green beans and 1 oz. sliced almonds.
    -59/15/22/600

    Meal 7 - 9:30 PM: 6 oz. sliced, grilled Flank Steak with 2 cups wilted spinach or kale.
    -52/12/14/479

    Meal 8 - 12:00 AM or whenever my head hits the pillow: 2 scoops casein powder in water w/ 2 tbspn. Natty PB.
    -56/11/19/408

    Totals: 436 Pro/178 carb/138 fat/3924 cals

  3. #3
    MadridRon's Avatar
    MadridRon is offline New Member
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    YOU ARE A LIFE SAVER.

    thanks a lot for the help. now 1 question... if i began eating right say tomorrow... how long would it take for my body to start breaking down the protein and getting rid of the wiaste thats alrddy in my body.

    generally speaking, how long would it take before my bodys breaking down the right nutrients and then getting rid of the wiaste alrddy put in... say today? or is that dependable on what im eating and all of that??

  4. #4
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    Your body is constantly getting rid of waste and breaking down what you put into it... I don't understand your question, define "waste"...

  5. #5
    MadridRon's Avatar
    MadridRon is offline New Member
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    well i heavtn realy been eating too healthy lately. not watching my protien intake and taking in a lot more fatty foods then i would ever dreama about. is there a certain time phrame where my body will have gotten rid of these fatty foods? i guess thats my first question.

    and two.

    do protiens and carbs and fats and all these things break down in ur body immediatly, or is that something that also takes time.


    example: if i took in 400gms of protien today ( 2 grams per pound of body weight give or take some ) would my body break down and ingest all of the protein today or does it happen over time? and if so, how longs it take?

  6. #6
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    Quote Originally Posted by MadridRon View Post
    well i heavtn realy been eating too healthy lately. not watching my protien intake and taking in a lot more fatty foods then i would ever dreama about. is there a certain time phrame where my body will have gotten rid of these fatty foods? i guess thats my first question.
    This question I cannot answer. I have no idea what your health is at the moment and the only people who could tell you this exactly are doctors and they would need to run tests. I say just eat healthy and you will be fine
    and two.

    do protiens and carbs and fats and all these things break down in ur body immediatly, or is that something that also takes time.
    OH MAN, this question requires a very long answer that I am not willing to give right now. but see below for the summary

    example: if i took in 400gms of protien today ( 2 grams per pound of body weight give or take some ) would my body break down and ingest all of the protein today or does it happen over time? and if so, how longs it take?
    Your body digests fats, carbs, and protein at different rates. Further it digests different foods in each of these categories at different rates. The faster the food digests and is used up, the different reaction your body has. For carbs you want slow digesting, low glycemic carbs (GI) - link provided later. For protein you want different speeds at different times. Example: fast digesting protein in the morning and pwo (eggs/fish/whey) and slow at night (steak or lean red meat). Also just because you eat 100grams doesn't mean you utilize 100 grams. Out of the proteins eggs is the highest (getting upward of 95% of the protein) then fish (70%) then chicken then steak etc. Also your body might not allocate nutrients as well as other peoples' bodies do. you need to find what works for you. Stay away from shakes because they do not work for anybody.

    and that is as short as I could make that answer...

    LOW GI CARBS (pick the low ones, the higher the worse they are)
    http://www.the-gi-diet.org/lowgifoods/

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