Thread: BULK diet - to much cals?
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02-25-2010, 01:08 AM #1Junior Member
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BULK diet - to much cals?
i have been on massive cut for like a year i lost 40kg
will continue to cut till may but am planning my bulk diet now.
i have been eating about 1700-2000 calories atm
how is this bulk plan for a 6-1 175lbs guy
how do i ease into this diet?
or should i just jump into it and roll?
how much cardio should i do on a bulk?
#meal 1
2 cups skim milk 19.2g P / 28.9g C / 198 cals
1 cup oats 13g P / 54.3g C / 5.1g F / 311 cals
2 tablespoons natural peanut butter 8g P / 6.3g C / 16.1g F / 188 cals
3boiled eggs 6.3 P / 0.6 C / 5.3g F / 77 Cals
46.5g Protein / 90g Carbs / 5.3g Fat / 775 Cals
#meal 2
1 can 6.5oz tuna 40.8g P / 0 C / 1.3g F / 186 Cals
2 slices swiss cheese (1oz slices) 15.3g P / 3.1g C / 15.8 F / 215 cals
Salad (lettuce, onions, carrot, radish)
Olive oil
1cup broccoli 2.5g P / 5.8 C / 0.3 F / 30 cals
58.6g Protein / 8.9g Carbs / 4.7g Fat / 431 Cals
#meal 3
300g chicken breast 88.7g P / 0 C / 23.1 F / 586 cals
1 cup brown rice 14.7 P / 142.9 C / 5.4g F / 684 cals
20 leafs Spinach 5.7g P / 7.3g C / 0.8g F / 46 cals
Mushrooms
109.1 Protein / 150.2 Carbs / 29.6 F / 1316 cals
#meal 4
250g Turkey Breast 54.7g P / 0g C / 17.6g F / 392 cals
Fish oil tabs (2?)
WOOORK OUT[/b]
#meal 5
2 scoops WHEY 48 / 8 / 3 / 260 cals
50g dextrose (nfi macros?)
#meal 6
6.5oz 1 can tuna 40.8g P / 0 C / 1.3g F / 186 Cals
1 table spoon Mayo 0.2 / 0.5 / 10.8 F / 99 cals
Celery with 2 table spoons natural peanut butter 8g P / 6.3g C / 16.1g F / 188 cals
49g Protein / 6.8g Carb / 28.2g Fat / 473 cals
#meal 7
1 scoop protein 24 / 4 / 1.5 / 120 cals
250g cottage cheese 31 / 6.8 / 2.6 / 180 cals
1tablespoons flax seed oil 0 / 0 / 13.6 / 120 cals
55g Protein / 10.8 / 17.7 / 420 cals
TOTALS 374.1g Protein / 270.6g Carbs / 123g Fat / 3719 calsLast edited by metski; 02-25-2010 at 01:13 AM.
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02-25-2010, 01:21 AM #2
I would say bumo your carbs up some for bulking IMO
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02-25-2010, 01:27 AM #3Junior Member
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how much carbs should i intake for 175lbs person?
i will add in more veggies/ rice / sweet patato and maybe wheat bread with the tuna
sweet patato is extra 40g Carbs ill pop it in with the brown rice chicken meal (: (err how do you cook sweet patato? lol)
2 slices brown bread is 40g Carbs ill add that into the morning meal meal (what can i spread on top of it? more peanut butter?
looking at this makes me hungryLast edited by metski; 02-25-2010 at 01:42 AM.
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02-25-2010, 05:07 AM #4Junior Member
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bump ^^
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02-25-2010, 05:50 AM #5Junior Member
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#meal 7
1 scoop protein 24 / 4 / 1.5 / 120 cals
250g cottage cheese 31 / 6.8 / 2.6 / 180 cals
1tablespoons flax seed oil 0 / 0 / 13.6 / 120 cals
how can i make this more yummy?
can i add 1 scoop icecream?
macro would be
4.1 / 22.4 / 4 / 141 cals doesnt seem horrible yeah ?
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02-25-2010, 06:29 AM #6Junior Member
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i changed it a bit but i think this is to much calories for me what do i cut back on?
#meal 1
2 cups skim milk 19.2g P / 28.9g C / 0.5F / 198 cals
1 cup oats 13g P / 54.3g C / 5.1g F / 311 cals
1 tablespoons natural peanut butter 4g P / 3.1g C / 8.1g F / 94 cals
2 slices brown bread 4.7 / 39 / 1.3 / 176 cals
40.9g Protein / 125.3g Carbs / 15g Fat / 779 Cals
#meal 2
1 can 6.5oz tuna 40.8g P / 0 C / 1.3g F / 186 Cals
2 slices swiss cheese (1oz slices) 15.3g P / 3.1g C / 15.8 F / 215 cals
Salad (lettuce, onions, carrot, radish)
Olive oil
1cup broccoli 2.5g P / 5.8 C / 0.3 F / 30 cals
58.6g Protein / 8.9g Carbs / 4.7g Fat / 431 Cals
#meal 3
250 chicken breast 73.9g P / 0 C / 19.3F / 488 cals
1 cup brown rice 14.7 P / 142.9 C / 5.4g F / 684 cals
20 leafs Spinach 5.7g P / 7.3g C / 0.8g F / 46 cals
Sweet patato 4 / 40.9 / 6.7 / 234 cals
Mushrooms
98.3 Protein / 191.1 Carbs / 32.2 F / 1452 cals
#meal 4
200g Turkey Breast 43.8g P / 0g C / 14g F / 314 cals
Fish oil tabs (2?) is this a must? seems like i have enough fat already
WOOORK OUT
#meal 5
2 scoops WHEY 48 / 8 / 3 / 240 cals
50g dextrose (nfi macros?
#meal 6
6.5oz 1 can tuna 40.8g P / 0 C / 1.3g F / 186 Cals
1 table spoon Mayo 0.2 / 0.5 / 10.8 F / 99 cals
49g Protein / 6.8g Carb / 28.2g Fat / 473 cals
#meal 7
2 scoop protein 48 / 8 / 3 / 240 cals
1.5tablespoons flax seed oil 0 / 0 / 13.6 / 120 cals
24g Protein / 8 / 15.1 / 240 cals
TOTALS 386.6 Protein / 353.9g Carbs / 112.2g Fat / 3929 cals
38 / 36 / 25
macro is bit better i upped the carbs and reduced the fat
but the cals are still to high what you guys think?
this is like double the cals im eating atm
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02-25-2010, 07:51 AM #7
hey metski, if u been eating 2000 cals for a year---thats probably around ur tdee now---the body will adapt
u need to add cals back in slowly if u dont wanna add back fat
i would go 2500 to start and add back 100-200 cals every 10th day or so
ur weight loss slowed right? how long have u been at current weight?
btw, great job on the weightloss---feels good right?Last edited by mg1228; 02-25-2010 at 07:53 AM.
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02-25-2010, 07:56 AM #8
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02-25-2010, 08:06 AM #9
yea imo it will take almost twice as long to add 20lb of lbm as it did to lose that 80lbs
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02-25-2010, 09:15 AM #10Junior Member
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i want to bulk cause i have a soft tummy
like if stand up pop my chest out and flex i look good
but when i sit down its like flabby stomach =/
so if i bulk im hoping the muscle will make the skin tighter and fill me up more.
also my lifts have been at same weight for agggees
i want to continue shedding this tummy till may then ill bulk so i want to get this diet dooooowwwwn perfect
spent so long working on it tonight lol
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02-25-2010, 03:48 PM #11
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02-25-2010, 11:13 PM #12Junior Member
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this is my routine. have not changed it for a long time =/
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps
Day 4
4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
but i dont have rest days :S im at gym 7 days a week on days i feel like i cant lift i just do cardio.
i found a new routine im really keen to try
http://www.muscleandstrength.com/wor...g-workout.html
this seemed good for me
but yeah this tummy is killing my confidence like with a shirt on i look like im very fit. girl asked me yesterday to see my abs.
i can feel them but theres alot of flab.
since i started clen i think the tummy has gotten softer like my belly melted or something but im sure theres fat.
@mg
i also worked a bit more on my cutting diet since you said there wasnt enough cals i added an extra meal is this looking better now?
6'1 175lbs
#1
On whey protein 24gP 4gC 1.5gF - 130 Cals
1/2 cup oats 6.50P 27.1C 2.6F - 156 cals
2 boiled eggs 12.5P 1.1C 10.6F - 154 cals
43P 32.2C 28.3 14.7F - 440 cals
#2
350g low fat cottage cheese 43.4P 9.5C 3.6F 252
20 blueberries .2P 3.9C .1F - 16 cals
(will prob add in fish oil tabs)
43.6P 13.4C 3.7F - 268cals
#3 pre workout
280g chicken breast 82.7P 0C 21.6F - 547 cals
1/2 cup brown rice 2.5P 22.2C .9F - 107 cals
1 cup mixed vegetables 5.2P 23.8C .3F - 118 cals
20 leaf Spinach 5.7P 7.3C .8F - 46 cals
96.1P 53.3C 47.1F - 818 Cals
#4 post workout
On whey protein 24gP 4gC 1.5gF - 130 Cals
1 can Tuna 6.5oz 40gP 0C 1.3gF - 186 Cals
1 tablespoon low-cal Mayo 0P 2.5gC 3gF 36 Cals
64gP 6.5C - 352 Cals
Totals
1,878P 246.7P 103.0C 49.1F
i also have some flaxseed oil wit the post workout shake.
and i generally have banana in morning so thats a bit of extra cals
i know meal #1 has fats+carbs+protein and i prob should change it so its just carb/pro and then have a pro/fat meal but this is alot easier for me to be honest ><
with this diet you think i can cut this belly?
also since i been on a calorie defect for sooooooo long causing my maintenance level to drop resulting in slower fat loss.
thats why i thought id give clen a go
i suck at cooking thats why i didnt try keto :S
after this cut i want to start eating and BULK \( " )/Last edited by metski; 02-25-2010 at 11:33 PM.
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02-25-2010, 11:19 PM #13
i dont know alot about routines but the fact that u said u havnt changed it in a very long time is not good
u gotta change things up---ur body adapts very well
u may not b gettin enough rest either
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02-25-2010, 11:39 PM #14Junior Member
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02-25-2010, 11:51 PM #15
gotta rest---thats when u grow
if u dont u doin more harm than good trust me
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02-25-2010, 11:52 PM #16
if u been goin 7 days a week for a year---even if one is cardio---u need to take a whole week off
i only lift 3 days a week
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02-25-2010, 11:58 PM #17Associate Member
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Your central nervous system has to rest.
You need to give it a break. Workout 4 days a week and do mild cardio 2 off days and then 1 day do nothing but eat clean
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02-26-2010, 12:11 AM #18Junior Member
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while on a cut i didnt think i can grow soo i thought more i workout the more fat i burn
did i logic fail?
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02-26-2010, 08:35 AM #19
if u dont grow thats one thing---but u dont want to shrink, which will happen
u wont get stronger either
u can do all the low intensity cardio u want---but still take one day and do nothing
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03-19-2010, 06:47 PM #20Junior Member
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ok its been a week on this bulk diet.
and im having ALOT of trouble eating all this food its near impossible ><
i have been a bit lazy and combined a few meals like instead of meal #2 just being pro/fat i have sliced brown bread in there to help fit in all the carbs in my day.
is this ok? or will mixing all the macros together be a detriment to my goals?
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03-19-2010, 07:32 PM #21
i usually seperate into pro/fat and pro/carb---but thats somewhat easier to do when cutting--when trying to up the cals for a bulk it becomes harder--ive found this out recently
maybe one of the vets could answer this--cause id like to know aswell
i know alot of guys do it--i just dont know if its different for different people
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03-19-2010, 07:40 PM #22Junior Member
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