Maybe calling it a 'bulk' diet is the wrong description. The goal is to add lean mass and keep bodyfat as minimal as possible; so bulk is possibly the wrong word, but I DO want to grow. I've been in a fat loss mode for over a year and i'm pretty tired of it. Hopefully you get the idea. I will not be running this for another month or two, but was bored this morning and figured i'd put it together, get it tweaked/refined and have it ready to roll when the time is right. I tried to keep it relatively clean, with the exception of meal 3 - you'll see what I mean.
Age: 34
Height: 5'11
Weight: 180
BF% - 13%-15% - look at my avatar and tell me
TDEE: 2500
Supplements taken - Creatine Monohydrate, Multi-vitamin, Protein Powder
Diet plan is based on 40/40/20 - bigger meals w/ carbs 1st half of the day, 2nd half is smaller meals and no carbs except fiberous veggies.
3000 Calorie Diet – Macro Breakdown - 40P/40C/20F
300g protein/1200 calories, 300g carbs/1200 calories, 65g fat/600 calories
Meal 1 4:30am
2 eggs – 12g protein, 2g carbs, 9g fat – 140 calories
1 premier protein shake – 30g protein, 2g carbs, 3g fat – 160 calories
Replace with 8 egg whites
1 cup oats – 10g protein, 48g carbs, 5g fat – 280 calories
TOTAL: 52g protein, 52g carbs, 16g fat – 580 calories
WORKOUT + 1/2 hour Cardio - HR between 130-145
Meal 2 7:30am - PWO
2 scoops whey – 48g protein, 4g carbs, 3g fat – 230 calories
16oz skim milk – 16g protein, 24g carbs – 180 calories
Regardless of bulking or cutting, I don't believe humans are meant to consume this. Use water.
1 cup oats – 10g protein, 48g carbs, 5g fat – 280 calories
Make it 1/2 cup, see why below.
TOTAL: 74g protein, 76g carbs, 8g fat – 690 calories
YOU NEED A WHOLE FOOD MEAL SOMEWHERE BETWEEN!! THIS IS A HUGE, COMMON MISTAKE. I'd simply have a 1/2 cup of oats in the shake and then a lean pro/complex carb meal 45 minutes later. That whey shake is long gone before meal 3.
Meal 3 10:30am
1 can tuna or 6oz chicken – 36g protein, 3g fat – 180 calories
3tbsp Hellman’s Mayo – 30g fat – 270 calories (I know this is bad)
I make my own. 4 egg yolks, 1 lemon's juice, puree in food processor while slowly adding EVOO. Takes 5 minutes and you have healthy mayo. Regardless, I'd choose another meal that doesn't involve this much fat. Just tin up some chicken, veggies, and a sweet potato.
2 slices Ezekeil bread – 8g protein, 24g carbs, 1g fat – 160 calories
1 cup oats – 10g protein, 48g carbs, 5g fat – 280 calories
TOTAL: 54g protein, 72g carbs, 39g fat – 890 calories
Meal 4 1:30pm
6oz chicken, beef, turkey, or fish – 36g protein, 3g fat – 165 calories
1 sweet potato/yam – 2g protein, 24g carbs – 100 calories
Your diet is starting to make less sense. Why such erratic changes in the amount of carbs per meal? Try to structure your carbs like this: 70, PWO 30, PPWO 70, 50, 40, 30, 20, no more.
TOTAL: 38g protein, 24g carbs, 3g fat – 265 calories
Meal 5 4:30pm
6oz chicken, beef, turkey, or fish – 36g protein, 3g fat – 165 calories
1 sweet potato/yam – 2g protein, 24g carbs – 100 calories
Nice
TOTAL: 38g protein, 24g carbs, 3g fat – 265 calories
Meal 6 7:30pm
6oz chicken, beef, turkey, or fish – 36g protein, 3g fat – 165 calories
1 cup broccoli, asparagus, spinach, or other fiberous veggie – 10g carbs, 50 calories
nice
TOTAL: 36g protein, 10g carbs – 215 calories
Meal 7 10:30pm
1 scoop Casein –
24g protein, 2g carbs, 1g fat – 120 calories
use the fat you're not eating via 3 tbspn. of mayo and have 15-20g of fat with this to aid in slowing digestion.
DAILY TOTALS: 316g protein, 260g carbs, 70g fat – 3025 calories I'd look to do 300, 300, 60 - that's how i critiqued it
Protein and fats are a bit higher than they should be, but carbs are lower by 40g so in the end I think it pretty much evens out. My problem right now is that I would like to add 10g fish oil caps, but can't afford the extra fat with the diet as is.
The obvious solution is to get rid of the mayo in meal 3 (30g fat, OUCH!), but I can't stand tuna with anything but real Hellman's mayo. Maybe I can drop the 2 eggs in meal 1 instead?
come on man. If it's that bad that u have to eat 39g of fat to make it edible, cut the tuna from your diet. Don't drop the eggs. Just follow the critique
2nd problem is fiberous veggies - I know I should be getting more, but truthfully I hate them! How important are they, really, in terms of gaining lean mass?
Not very. However, they are a calorie-neutral way of packing your body full of nutrients. It's all in the preperation, a 20 calorie sprinkle of sharp parmesan cheese and a dash of evoo or some reduced balsamic vinegar makes them good.
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Originally Posted by gbrice75
