My dirrty bulk, while on cycle, input welcome and wanted!

[BBronco]

Stats:
Age = 24
Height = 6ft3
weight = 220
trainging exp = 4 years
Cycle exp = first test e cycle
BF = 8.7%
BMR = 3010

Okey dokey, ive always been a bit of an Ectomorph growing up, used to get called 'bean pole' when i was 17 (at 6ft4 and 160), didnt bother me as i was as strong as my mates in the 200's. but after high school i started gyming pritty religiously and have managed to pack on a fair bit of muscle naturally, i used creatine, glutamine, whey protien and alpha gpc for most of my training.

i am now starting my first cycle and thought i should get my diet sorted, now im not to worried about fat gain, (i know i know lean mass is better) but to be honest at 8.7%bf i dont really care , i just want mass! i play allot of winter sport and every pre-season i burn off about 10-15 pounds just getting in shape for trials. i then continue to loose weight throughout the season due to injuries and general wear and tear, so you can see excess fat is not a major concern for me.

also i am not an asthetic lifter, im all about functional strength, couldnt really give a stuff what i looked like, as long as i am the strongest guy around.

now that ive got some backround out of the way heres my diet:

Brekfast
250ml Skim milk = 9g pro 13g carb 2g fat
40g whey protein = 38g pro
Quick Oats 90g = 10.8g pro 49.5g carb 7.2g fat
Total = 57.8g pro 62.g carb 9.3g fat

Meal 1
5 egg whites = 15g pro 0 g carb 0g fat
3 whole eggs = 18g pro 3g carb 15g fat
3 pieces whole grain bread = 6.2g pro 47g carb 3.9g fat
Total =39.2g pro 50g carb 18.9g fat

Meal 2
180g chicken breast boiled = 58.5g pro 0g carb 4.6g fat
200g Sweet potatoe = 2.6g pro 33.8g carb 0g fat
Total = 61.1g pro 33.8g carb 4.6g fat

Meal 3
1 milk dietary suppliment 250ml = 13g pro 33.3g carb 5.3g fat
150g cottage cheese = 18.9g pro 3.6g carb 1g fat
2 pieces whole grain bread = 4.1g pro 31g carb 2.6g fat
Total = 49g pro 67.9g carb 8.9g fat

Meal 4
180g chicken breast boiled = 58.5g pro 0g carb 4.6g fat
200g Sweet potatoe = 2.6g pro 33.8g carb 0g fat
Total = 61.1g pro 33.8g carb 4.6g fat

PWO
250ml Skim milk = 9g pro 13g carb 2g fat
40g whey protein = 38g pro
Quick Oats 90g = 10.8g pro 49.5g carb 7.2g fat
Total = 57.8g pro 62.g carb 9.3g fat

Meal 5
Quick Oats 90g = 10.8g pro 49.5g carb 7.2g fat
1 can tuna in olive oil = 34.8g pro 0g carb 14g fat
Total = 45.6g pro 49.5g carb 21.2g fat

TOTAL
Protien = 371.6g = 1486.4 calories
Carb = 358.8g = 1435 calories
Fat = 81g = 729 calories
Total calories = 3650

This is 640 calories over my bmr per day.

Any comments or criticisims welcome :-)

P.s the order of my meals is not sorted out, does it matter what order i put them in? is there a better way?

[bigslick7878]

Stats:
Age = 24
Height = 6ft3
weight = 220
trainging exp = 4 years
Cycle exp = first test e cycle
BF = 8.7%
BMR = 3010

Okey dokey, ive always been a bit of an Ectomorph growing up, used to get called 'bean pole' when i was 17 (at 6ft4 and 160), didnt bother me as i was as strong as my mates in the 200's. but after high school i started gyming pritty religiously and have managed to pack on a fair bit of muscle naturally, i used creatine, glutamine, whey protien and alpha gpc for most of my training.

i am now starting my first cycle and thought i should get my diet sorted, now im not to worried about fat gain, (i know i know lean mass is better) but to be honest at 8.7%bf i dont really care , i just want mass! i play allot of winter sport and every pre-season i burn off about 10-15 pounds just getting in shape for trials. i then continue to loose weight throughout the season due to injuries and general wear and tear, so you can see excess fat is not a major concern for me.

also i am not an asthetic lifter, im all about functional strength, couldnt really give a stuff what i looked like, as long as i am the strongest guy around.

now that ive got some backround out of the way heres my diet:

Brekfast
250ml Skim milk = 9g pro 13g carb 2g fat
40g whey protein = 38g pro
Quick Oats 90g = 10.8g pro 49.5g carb 7.2g fat
Total = 57.8g pro 62.g carb 9.3g fat

Meal 1
5 egg whites = 15g pro 0 g carb 0g fat
3 whole eggs = 18g pro 3g carb 15g fat
3 pieces whole grain bread = 6.2g pro 47g carb 3.9g fat
Total =39.2g pro 50g carb 18.9g fat

Meal 2
180g chicken breast boiled = 58.5g pro 0g carb 4.6g fat
200g Sweet potatoe = 2.6g pro 33.8g carb 0g fat
Total = 61.1g pro 33.8g carb 4.6g fat

Meal 3
1 milk dietary suppliment 250ml = 13g pro 33.3g carb 5.3g fat
150g cottage cheese = 18.9g pro 3.6g carb 1g fat
2 pieces whole grain bread = 4.1g pro 31g carb 2.6g fat
Total = 49g pro 67.9g carb 8.9g fat

Meal 4
180g chicken breast boiled = 58.5g pro 0g carb 4.6g fat
200g Sweet potatoe = 2.6g pro 33.8g carb 0g fat
Total = 61.1g pro 33.8g carb 4.6g fat

PWO
250ml Skim milk = 9g pro 13g carb 2g fat
40g whey protein = 38g pro
Quick Oats 90g = 10.8g pro 49.5g carb 7.2g fat
Total = 57.8g pro 62.g carb 9.3g fat

Meal 5
Quick Oats 90g = 10.8g pro 49.5g carb 7.2g fat
1 can tuna in olive oil = 34.8g pro 0g carb 14g fat
Total = 45.6g pro 49.5g carb 21.2g fat

TOTAL
Protien = 371.6g = 1486.4 calories
Carb = 358.8g = 1435 calories
Fat = 81g = 729 calories
Total calories = 3650

This is 640 calories over my bmr per day.

Any comments or criticisims welcome :-)

P.s the order of my meals is not sorted out, does it matter what order i put them in? is there a better way?

Looks good except for the fact you have no greens in there at all, could add them to meals 2 and 4. Overall pretty good and not really "dirty" IMO.

[kelevra]

be careful on the milk consumption as it has 11g sugar per cup

[BBronco]

Looks good except for the fact you have no greens in there at all, could add them to meals 2 and 4. Overall pretty good and not really "dirty" IMO.

i knew i forgot something!... duh. ill add them to meal 2 and 4, how much to add tho? anyone?

i thought this was quite high as far as fat goes? if its not could i get away with adding more fat? and if so how would be the best way to do this?

/r kelevra, i know but i love milk so much! and im only drinking 3 cups a day on this plan! down from the 6 cups i was drinking...

[dominick2417]

You have to watch that milk like the other guy said. After my diet a few years ago I drank about five cups of milk a day and put about 20 pounds on in around two weeks. At the time I did not care that I was getting fat, and so I got fat. I will not make that mistake again.

I eat about a pound of broccolli and about 1/4 pound of spinach a day. That should do you good. I also eat a tablespoon of Metamucil everyday.

Eat some EFAs too. Like Hemp oil, fish oil, etc.

Oh, and meal three sucks balls. Eat some ground meat or steak. You have to eat a lot of food to get bigger, especially for a hardgainer. And milk is a shitty source of carbs.

[baseline_9]

My theory to bulking while on cycle;

Keep it clean

Eat as much as you possibly can

If u keep it clean its hard to overeat massivly anway

[baseline_9]

My theory to bulking while on cycle;

Keep it clean

Eat as much as you possibly can

If u keep it clean its hard to overeat massivly anway

[Dukkit]

Lets see if I can add my 2cc's without sounding like a dick.... Dont "watch the milk" Thats ridiculous. I drink a half gallon of milk a day. Usually chocolate milk at that. I still have abs. As long as the rest of your diet is solid, i.e. not ton of sugars and high GI carbs then a few sugars from milk wont do shit.

Afterall guys... he stated hes "not worried about fat gain"
Same way Im not, because BBronco and I are the same stats.

Now here are some of my points....

Thats not alot of calories, if you are trying to get strong. You need to eat for strength. More carbs. More healthy fats. More protein. I eat almost 2000 calories more then that. And Im the same height and weight as you BBronco

Def add in more beef, or steak. The fats in beef help support Testosterone levels . Beef is full of creatine and slow absorbing proteins. Its a gold mine when your trying to get bigger/stronger.

Also as stated above... add in some greens. 2 meals a day is good.
Make sure you try and get the greens in your preworkout meal. Preferrably spinach. Spinach is full of chemicals that are natural nitric oxide boosters. Helps that blood flow, carrying all your hormones and nutrients to your muscles.

FRUIT!!! Have some fruit bro! Apples or berries or grapefruit are the best. Low GI. And full of antioxidents to help you from all that harsh training. I eat half an apple with 3 of my meals.

Fruit and beef for your preworkout meal. Along with another carb source of course

Add in some Nuts (peanuts etc) and Fishoil for healthy fats.

Get at it bro.

Focus on your basic lifts since you just want strength.

[gbrice75]

Excellent advice from Dukkit. As for the great milk debate - I think we've all come to the realization that it's individualistic. If you can tolerate milk, have at it. Some can, some can't.

[bigslick7878]

i knew i forgot something!... duh. ill add them to meal 2 and 4, how much to add tho? anyone?

i thought this was quite high as far as fat goes? if its not could i get away with adding more fat? and if so how would be the best way to do this?

/r kelevra, i know but i love milk so much! and im only drinking 3 cups a day on this plan! down from the 6 cups i was drinking...

A serving of greens with each of those 2 meals is fine.

The fat around 80 grams is not a lot, especially for a "dirty bulk"

As stated, I would go more with a "lean bulk" approach. The 80 grams of fat is pretty spot on for that.

3 cups of milk a day is nothing to worry about, just make sure it is skim. I drank about triple that while bulking a while ago.

[baseline_9]

No need to keep it skim IMO

Semi skim or full fat is ok

Semi Skim is my preference

[baseline_9]

I was drinking 6pints a day when my dbol was stopping me from eating due to cramps

I often advise people who u know wont follow a good diet to drink 6 pints of milk a day on top of what they normaly eat

Its a good way of adding calories and if u know the person will not eat what u tell them to then it will give some results or atleast add some weight

[baseline_9]

Did i hear somone say "Squats and Milk"

[FirstTimeRage]

A serving of greens with each of those 2 meals is fine.

The fat around 80 grams is not a lot, especially for a "dirty bulk"

As stated, I would go more with a "lean bulk" approach. The 80 grams of fat is pretty spot on for that.

3 cups of milk a day is nothing to worry about, just make sure it is skim. I drank about triple that while bulking a while ago.

Agreed, keep the milk. I personally go with full fat milk 3.25% when bulking. Its not bad fat so there's no reason to cut it out.

[gbrice75]

Agreed, keep the milk. I personally go with full fat milk 3.25% when bulking. Its not bad fat so there's no reason to cut it out.

5 of the 8 grams per cup is saturated. I wouldn't call it the best fat choice...

[FirstTimeRage]

IMO saturated isnt as bad as everyone makes it out to be.

Your body needs saturated fat, I really agree with Melissa putt's reappraisal on saturated fats ( http://healthyhabits.ca/main/index.p...&id=4&Itemid=5 )

buy a copy of her new book, it has a ton of very very educated responses to the *saturated fat is bad for you* claims.


Edit: looks like the majority of his saturated fat comes from his milk intake, so i stick by my claim to keep it in there, or find other sources of saturated fats.

[FirstTimeRage]

she also trains some very high profile people...

[bigslick7878]

I would rather have milk with exactly the same macros, but no fat vs one with 8 grams of fat as serving no matter what type of program I am on. There are plenty of ways to get GOOD fats in your system, and whole milk is not one of them.

[Gaspari1255]

I agree with Dukk also. That amount of calories youre taking in would be some where near the amount I would take in for cutting...with a bf% as low as yours....eat eat eat eat eat eat...with your genetics, seems like it would be really hard for you to get fat...

[FirstTimeRage]

Of course you need other fats in your diet, but you also need saturated. saturated fat is a good fat (once again IMO) and also the opinion of other very educated and experienced people. the whole mainstream *saturated fat is bad for you* is bs. What was the obesity rate before all of that crap came about? when grandma told you to put butter on your veggies, she was right.

Now im not saying all you should eat is saturated fat, its about a balance between all fats (not man made ones)

"Saturated fats are necessary for calcium to be incorporated into our bones, so no-fat or skim milk won't work as a calcium source, unless you eat some saturated fat in your meal. Saturated fats are needed to boost immune function, and to build a healthy nervous system and digestive tract. Saturated fats are the base material out of which the body makes cholesterol, which is the precursor to such critical hormones as vitamin D, cortisol, testosterone , estrogen and progesterone, as well as bile acids which are necessary for the digestion of fats. Fats also are needed as carriers for the fat soluble vitamins (the antioxidant vitamins), like vitamin A, E, D, K, and a low fat diet can lead to deficiencies in these nutrients. Saturated fats are also needed to be able to utilize omega 3 fatty acids easily." http://www.wellnesstips.ca/saturated%20fats.htm - says it better then i can

[gbrice75]

IMO saturated isnt as bad as everyone makes it out to be.

Your body needs saturated fat, I really agree with Melissa putt's reappraisal on saturated fats ( http://healthyhabits.ca/main/index.p...&id=4&Itemid=5 )

buy a copy of her new book, it has a ton of very very educated responses to the *saturated fat is bad for you* claims.


Edit: looks like the majority of his saturated fat comes from his milk intake, so i stick by my claim to keep it in there, or find other sources of saturated fats.

Agreed it's not as bad as everyone makes it out to be, and agreed that it's needed in a diet - to some degree. I was just pointing out that it needs to be monitored, and I wouldn't purposely be eating it like I would with fish oil caps as an example. You'll get enough sat. fat with beef for instance, where there's no other choice. With milk I stick to skim, if I have it at all.

It all comes down to preference and the goal at hand.