Bulking Diet Feedback

[Daz H]

Hey all!,


I'm looking for some feedback on my diet, I made a post last week explaining that I'm thinking of doing a cycle, posted here http://forums.steroid.com/showthread...t-Cycle-Advice

And I'd like to get my diet right first, From looking at my BMR calculations, I need to stick an extra 1500 kcal down my neck. I think that seems a bit high, so I'm going to go with an extra 700 for a month to see how I go.



BMR = 66 + (13.7 x weight in kilos) + (5 x height cm) - (6.8x age)
1304 950 238 =2558

BMR(2558) x 1.55 = 3964 kcal + 500kcal


Protein Carbs Fat kCal

Meal 1
7 Eggs 45 0 40 546
Oats 80g 9 48 6 284
Milk Ffat 300ml 9 13 11 189

Meal 2
Tuna 135g drained 34 0 10 228
Brown Bread x3 15 50 5 345

Meal 3 PWS
Whey iso 2 scoops 40 3 4 216
Milk Ffat 300ml 9 13 11 189
Sugar 40g 0 40 0 160

Meal 4
Chicken Breast 300g 78 5 20 512
Rice 60g 5 46 1 213
Veg

Meal 5
Cottage Cheese 300g 29 14 5 210
Brown Bread x 1 5 16 2 115

Meal 6
Tuna 135g drained 34 0 10 228

Total 307 248 125 3179

[Brawn]

I'm no exspert but that dont look to have enough carbs in in to me. Bread imo is not as good a source of complex carbs as wholemean rice, Potato and oats.

[Daz H]

Hi Brawn,

Yeah I agree I need to up my diet, I'd like some suggestions on what extra food I can have.

The food list below shows good sources of complex carbohydrates
Pasta
Macaroni Spaghetti Brown rice
Potatoes
Other root vegetables Wholemeal breads
Granary bread
Brown bread
Pitta bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Wheetabix
Shredded wheat
Ryvita crispbread
Muesli
Cassava
Corn Yam
Oatcakes
Peas
Beans
Lentils

[gbrice75]

Hey all!,


I'm looking for some feedback on my diet, I made a post last week explaining that I'm thinking of doing a cycle, posted here http://forums.steroid.com/showthread...t-Cycle-Advice

And I'd like to get my diet right first, From looking at my BMR calculations, I need to stick an extra 1500 kcal down my neck. I think that seems a bit high, so I'm going to go with an extra 700 for a month to see how I go.



BMR = 66 + (13.7 x weight in kilos) + (5 x height cm) - (6.8x age)
1304 950 238 =2558

BMR(2558) x 1.55 = 3964 kcal + 500kcal


Protein Carbs Fat kCal

Meal 1
7 Eggs 45 0 40 546
Oats 80g 9 48 6 284
Milk Ffat 300ml 9 13 11 189

WAY too much fat in one sitting. Make it 2 whole eggs, 6 whites. Add 1/2 cup berries to your oats

Meal 2
Tuna 135g drained 34 0 10 228
Brown Bread x3 15 50 5 345

Ok but as Brawn mentioned, bread isn't the greatest carb choice. Sweet potato/yam, quinoa, lentils, beans, even brown rice would all do you much better. That said - this is a bulk, so i'm not going to be too picky. But we DO want to keep bodyfat gains to a minimum I assume, right? Add some green veggies

Meal 3 PWS
Whey iso 2 scoops 40 3 4 216
Milk Ffat 300ml 9 13 11 189
Sugar 40g 0 40 0 160

I assume you mean PWO. Sugar? wtf? What kind of sugar? Go with something better - at least waxy maize, vitagro, or good plain old oats. No need to spike your insulin like that

Meal 4
Chicken Breast 300g 78 5 20 512
Rice 60g 5 46 1 213
Veg

Finally a good meal! Brown rice?

Meal 5
Cottage Cheese 300g 29 14 5 210
Brown Bread x 1 5 16 2 115

Replace this meal with some lean beef and drop the bread for God sake! Start eating good carbs

Meal 6
Tuna 135g drained 34 0 10 228

Bad choice before bed. You can do the cottage cheese here instead, and add 2tbsp of natty PB or a serving of nuts

Total 307 248 125 3179

Carbs need to be brought up quite a bit, no doubt. Fat can definitely be dropped by at least 25g, so there's 225 more calories to go to carbs instead.

Not a terrible diet, but can use work IMO.

[Daz H]

Hey gbrice75,

Thanks for the detailed info m8, I'll get to the shops tomorrow and buy some brown rice and peanut butter. I thought that you needed to use simple carbs like sugar and dextrose straight after training?. Can I swap meal 5 and 6 as I'm trying to keep the X's down with not workimg atm, or does it need to be meat.

[gbrice75]

Hey gbrice75,

Thanks for the detailed info m8, I'll get to the shops tomorrow and buy some brown rice and peanut butter. I thought that you needed to use simple carbs like sugar and dextrose straight after training?. Can I swap meal 5 and 6 as I'm trying to keep the X's down with not workimg atm, or does it need to be meat.

Np bro. That simple carbs PWO is an old school fad that has died out for the most part. Not saying people don't do it, but it's not the hype. I personally like complex PWO, but even if you do simple - I wouldn't do straight sugar like dextrose. It'll hurt more then it'll help IMO. We want insulin response and activity, NOT spikes.

Definitely swap meals 5 and 6. Doesn't have to be red meat although that would be ideal (or salmon, but that's expensive too I understand).