New bulk diet

[dk_001]

Age: 20
Weight: 95kg
Height: 6ft 4
Bf: 13%
Goals: Gain general mass & strength, not fussy on fat gain or loss.

Meal 1 – Breakfast

1 Cup of raw oats – 10/54/6/300

175ml skimmed milk – 5/8/0.5/57

250ml Liquid egg white – 26/0/0/120

2 slices whole grain bread – 8/36/3/180


49pro / 98carb / 9.5fat / 657cal





Meal 2 – Morning Tea

40g (2scoop) WPI shake – 24/11.5/0.3/140

1 Banana – 1.1/23/0.3/100

500ml skimmed milk – 16/24/1.6/171



41pro / 58carb / 1.6fat / 411cal



Meal 3 – Lunch

185g Tuna – 40/0/5/220
1 Cup of raw oats – 10/54/6/300

175ml skimmed milk – 5/8/0.5/57

2 slices whole grain bread – 8/36/3/180



63pro / 98carb / 14.5fat / 757cal





Meal 4 – Afternoon Tea (pre workout)

185g Tuna – 40/0/5/220

2 slices whole grain bread – 8/36/3/180

1 cup chopped Pear – 0/25/0/93



48pro / 61carb / 8fat / 493cal





Meal 5 – Post workout

40g (2scoop) WPI shake – 24/11.5/0.3/140

½ cup row oats – 5/27/3/150

175ml skimmed milk – 5/8/0.5/57



34pro / 46.5carb / 3.8fat / 347cal





Meal 6 – Dinner

1 cup chopped Chicken Breast – 42

1 cup Mixed Vegetables – 2.6/12/0/59

1 slice whole grain bread – 4/18/1.5/90



50pro / 50.4carb / 14.3fat / 510.5cal



Meal 7 – Before bed meal

250g Natural low fat yoghurt – 9.5/15/5/152

250ml Liquid egg white – 26/0/0/120

1 slice whole grain bread – 4/18/1.5/90



39.5pro / 33carb / 6.5fat / 362cal





TOTALS: 324pro / 445carb / 58.1fat / 3537.5cal

The yoghurt before bed might not sit well with everyone but i really like the feeling of being full before going to sleep and yoghurt does it for me.
Might need to squeeze in some more carbs as cycle progresses but right now i'm feeling plenty of energy from the amount i am consuming.

[mg1228]

Height: 6ft 4
Weight: 95kg

Meal 1 – Breakfast
1 Cup of raw oats – 5/27/3/150cup of oats is double that
175ml skimmed milk – 5/8/0.5/57
250ml Liquid egg white – 26/0/0/120
2 slices whole grain bread – 8/36/3/180

44pro / 71carb / 6.5fat / 507cal


Meal 2 – Morning Tea
40g (2scoop) WPI shake – 24/11.5/0.3/592u cant get to 592 cals with those macros
1 Banana – 1.1/23/0.3/100
500ml skimmed milk – 16/24/1.6/171

41pro / 58carb / 1.6fat / 863cal

Meal 3 – Lunch
185g Tuna – 40/0/5/220
1 Cup of raw oats – 5/27/3/150check macros
175ml skimmed milk – 5/8/0.5/57
2 slices whole grain bread – 8/36/3/180

58pro / 71carb / 11.5fat / 607cal


Meal 4 – Afternoon Tea (pre workout)
185g Tuna – 40/0/5/220
2 slices whole grain bread – 8/36/3/180
1 cup chopped Pear – 0/25/0/93

48pro / 61carb / 8fat / 493cal


Meal 5 – Post workout
40g (2scoop) WPI shake – 24/11.5/0.3/592again--dont add up
½ cup row oats – 2.5/13.5/1.5/75
175ml skimmed milk – 5/8/0.5/57

31.5pro / 33carb / 2.3fat / 724cal


Meal 6 – Dinner
1 cup chopped Chicken Breast – 42.5/2.4/12.8/307
½ cup Brown Rice – 1/11.5/0/54.5check macros on this too--should b more than that
1 cup Mixed Vegetables – 2.6/12/0/59
1 slice whole grain bread – 4/18/1.5/90

50pro / 50.4carb / 14.3fat / 510.5cal


Meal 7 – Before bed meal
250g Natural low fat yoghurt – 9.5/15/5/152
250ml Liquid egg white – 26/0/0/120
1 slice whole grain bread – 4/18/1.5/90

39.5pro / 33carb / 6.5fat / 362cal


TOTALS: 312pro / 377carb / 50.75fat / 4066cal

The yoghurt before bed might not sit well with everyone but i really like the feeling of being full before going to sleep and yoghurt does it for me.
Might need to squeeze in some more carbs as cycle progresses but right now i'm feeling plenty of energy from the amount i am consuming.

see bold above--


need to know ur tdee---use the info below to figure it---

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

So you wanna learn how to Diet?


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

[dk_001]

I typed the Kj instead of cal. I believe 592kg = 140cal or there abouts?

I will edit diet and repost

[dk_001]

Diet edited.

Re-posted in original post

[mg1228]

all thats running together---just edit original post---would b alot easier to read

dont forget to post ur tdee and stats

[mg1228]

can read that better now---do ur tdee still

and what are ur goals---i know it says bulk diet---but do u care about adding fat along with muscle? or do u wanna keep the fat gain to a minimum?
do u do cardio? how much? how many days with weights?

[dk_001]

Goal is general mass and strength gain, fat gain or loss isnt an issue for me.
I do cardio twice a week - before leg day and on saturday evenings.

I lift 3 days a week.
Monday - Back/Bi's
Wednesday - Legs
Friday - Chest/Shoulders/Tri's

Original post is edited.

[mg1228]

im guessing ur tdee is 3000-3200 cals

id do 1 cup oats pwo

try to get ur fat totals to about 80gr via efas and lower carbs to around 400gr--that should still keep u around 3500 cals

looks ok to me as long as u dont care much about adding fat---which u may not do---if u do just up the cardio and drop some of the bread and milk for oats and sweet potatoes

[dk_001]

Excellent. Thanks for the advice

[mg1228]

no problem--good luck

[dk_001]

2 days into this diet (previous was sort of similar) and i am starting to feel crazy bloated... normal for stepping up carbs, protein and lowering fat???

consuming 2.5l to 3l of water a day.

[mg1228]

it can b normal---how much did u up the carbs---

[itsgotime]

whats a cup of oats mean? i never got that. i eat oatmeal for breakfast with skim milk. whats a cup of oats

[mg1228]

amount of oats to measure 1 cup

[itsgotime]

lol smart answer but the question was the same quaker oats just in a cup??

[mg1228]

no its 1 measured cup of oats---doenst matter what brand they are

some guys do 1/2 3/4 1cup

[dk_001]

Ive stepped up the carbs by about 157.8carbs in total over the day. So seems to be normal to feel a bit of bloat?

[mg1228]

oh yea--itll subside once ur body adjusts

[dk_001]

great, thanks man