Need help with Bulk Diet...

[Dizzy_D]

I had bought some roids and was going to start a cycle. I posted a thread asking for advice. Ended up changing my mind on starting the cycle and plan to put on as much mass as I can naturally before I consider gearing up. Trying to put on 20lbs.

My Stats: 27 years old
5'9"
165 lbs.
10% bodyfat

Current Diet:

Meal 1: 3 whole eggs + 3 egg whites
1/2 cup oatmeal (uncooked)

Meal 2: 40g protein shake with some sort of fruit to help digest the protein. Usually blueberries.

Meal 3: 1/2 lb. ground turkey
1 cup brown rice (cooked)
brocolli

Meal 4: 40g protein shake with fruits.

WORKOUT

Meal 5: Recovery drink : 4:1:1 ratio [carbs/protein/BCAA's] I throw in lots of pineapple, mangos, & canteloupe.

Meal 6: 10oz. Chicken Breast
Sweet Potatoes
French Beans

Meal 7: 40g Casein Protein Shake

Notes: I also eat handfuls of raisins and almonds throughout the day. I supplement with Omega-3, Creatine, & Multivitamins 3x day. I'm drinking plenty of water. I know I'm lacking on the food aspect of my diet... I feel I need to replace some of my shakes with actual food. The food that I am eating is starting to get bland so I'm thinking bout adding lean steaks and fish to my diet. I'm a hardgainer with fast metabolism and I usually plateau at about 165lbs. Right now I'm about 167-169lbs, it flucuates. I need some help.

[Gucks]

I had bought some roids and was going to start a cycle. I posted a thread asking for advice. Ended up changing my mind on starting the cycle and plan to put on as much mass as I can naturally before I consider gearing up. Trying to put on 20lbs.

My Stats: 27 years old
5'9"
165 lbs.
10% bodyfat

Current Diet:

Meal 1: 3 whole eggs + 3 egg whitesget a full cup of oatmeal in there
1/2 cup oatmeal (uncooked)

Meal 2: 40g protein shake with some sort of fruit to help digest the protein. Usually blueberries.try chicken breast instead of shake, i dont like 2 rely on shakes more then i need 2. no carbs?! pasta/rice/potatoe, some form of gd carbs! about 100g

Meal 3: 1/2 lb. ground turkeywuld be worryed about fat content if u buying turkey minced already.
1 cup brown rice (cooked)
brocolli

Meal 4: 40g protein shake with fruits.is this pre workout? dont take 2 many fruits as they have alot of sugar, again no proper carbs in there! and u rely on shakes 2 much imo

WORKOUT

Meal 5: Recovery drink : 4:1:1 ratio [carbs/protein/BCAA's] I throw in lots of pineapple, mangos, & canteloupe. 4:1:1 ratio? try 2:1:1 ratio. 4 is 2 much. 80g:40g:10g is good, and if u put fruit in make sure ur not geting 2 much sugar!

Meal 6: 10oz. Chicken Breast
Sweet Potatoes
French Beans

Meal 7: 40g Casein Protein Shakepresuming this is b4 bed, i like a little bit of carbs with this. brown bread and PB is what i use.

Notes: I also eat handfuls of raisins and almonds throughout the day. I supplement with Omega-3, Creatine, & Multivitamins 3x day. I'm drinking plenty of water. I know I'm lacking on the food aspect of my diet... I feel I need to replace some of my shakes with actual food. The food that I am eating is starting to get bland so I'm thinking bout adding lean steaks and fish to my diet. I'm a hardgainer with fast metabolism and I usually plateau at about 165lbs. Right now I'm about 167-169lbs, it flucuates. I need some help.

firstly, u have NO macros and NO times, need 2 get them in there 2 critique properly. u have the right idea about some meals but protein only meals r a complete no no! use nutrition.self.com 2 workout ur macros if u dont know them. theres loads of sites. at ur weight u shuld be aiming for about 3.5-4k cals a day though. doesnt look like enough 2 me.

[maxwkw]

I disagree. Your diet is not too bad. The ground turkey ( I'm guessing its at least 93/7) is fine. Go ahead and put in some beef , add in some fish oil.

My biggest concern is that you are eating handfuls of raisins and almonds throughout the day. Those are two very calorie dense foods. I would either stop, or start counting it in your intake.

[Gucks]

I disagree. Your diet is not too bad. The ground turkey ( I'm guessing its at least 93/7) is fine. Go ahead and put in some beef , add in some fish oil.

My biggest concern is that you are eating handfuls of raisins and almonds throughout the day. Those are two very calorie dense foods. I would either stop, or start counting it in your intake.

i didnt say it was bad i just sai dhe needs 2 give us proper macros :P and ye, the turkey is fine if its gd quality but he didnt say what is was. almonds r fine 4 bulking so long as he doesnt exceed 100g of fat a day. same goes for raisins, their full of sugar! bad calorie source imo.

[Dizzy_D]

Thanks you guys. I will get the macros and times in there once I figure them out and re-post. In the meantime I'm going to make a few changes, like replacing some of those protein shakes with some chicken & carbs instead. And I'll lay off of the almonds & raisins. As for the recovery drink, that's something I bought, it's made by Optimum Nutrition. It's a 2:1:1 ratio but my trainer asked me to throw some fruits in it to bring up the carbs.... he recommended the 4:1:1 ratio??? I wonder why???

[POPS]

Thanks you guys. I will get the macros and times in there once I figure them out and re-post. In the meantime I'm going to make a few changes, like replacing some of those protein shakes with some chicken & carbs instead. And I'll lay off of the almonds & raisins. As for the recovery drink, that's something I bought, it's made by Optimum Nutrition. It's a 2:1:1 ratio but my trainer asked me to throw some fruits in it to bring up the carbs.... he recommended the 4:1:1 ratio??? I wonder why???

re-post your diet with times and macros and we will go from there...

[maxwkw]

the 4:1:1 ratio is generally accepted to aid in performance when competing in endurance events. I'm guessing you are not competing in endurance sports.

[Gucks]

Thanks you guys. I will get the macros and times in there once I figure them out and re-post. In the meantime I'm going to make a few changes, like replacing some of those protein shakes with some chicken & carbs instead. And I'll lay off of the almonds & raisins. As for the recovery drink, that's something I bought, it's made by Optimum Nutrition. It's a 2:1:1 ratio but my trainer asked me to throw some fruits in it to bring up the carbs.... he recommended the 4:1:1 ratio??? I wonder why???

agree with what max said, fast carbs (sugars like dextrose, maltodextrin etc.) PWO are for stamina and endurance training only, they have no place in a bulking diet! ask ur trainer his reason behind it, my trainer has been a bodybuilder and trainer for 27 years...he told me no way u should ever have sugar PWO while bulking. it just spikes ur insulin (good for stamin,a not for mass!). i know the supp ur talking about and tbh, its a wast eo fmoney. it works sure but its much cheaper 2 mix ur own PWO and u can control exactly what goes into it.

[Dizzy_D]

agree with what max said, fast carbs (sugars like dextrose, maltodextrin etc.) PWO are for stamina and endurance training only, they have no place in a bulking diet! ask ur trainer his reason behind it, my trainer has been a bodybuilder and trainer for 27 years...he told me no way u should ever have sugar PWO while bulking. it just spikes ur insulin (good for stamin,a not for mass!). i know the supp ur talking about and tbh, its a wast eo fmoney. it works sure but its much cheaper 2 mix ur own PWO and u can control exactly what goes into it.

Any suggestions on how I can mix my own??? Again, appreciate the feedback.

[Gucks]

Any suggestions on how I can mix my own??? Again, appreciate the feedback.

whey protein, some eaa's, ground oats, PB.

[Dizzy_D]

whey protein, some eaa's, ground oats, PB.

Thanks. I was trying to find some EAA's online. Mostly came across BCAA's and couldn't really find any EAA's that weren't artifically flavoured. Kinda hoped there was something out there that was just plain and I could add to my shakes. You know of any???

[Dizzy_D]

Got my times and my macros together... finally.

Is my total right? I checked it twice... damn thats a lot of freakin protein. Anyways this is what I got guys... please help me out with advice and comments.

Oh and by the way I thought maybe to switch out some of the pasta for whole wheat pasta or sweet potatoes. What ya think???

[Gucks]

Thanks. I was trying to find some EAA's online. Mostly came across BCAA's and couldn't really find any EAA's that weren't artifically flavoured. Kinda hoped there was something out there that was just plain and I could add to my shakes. You know of any???

the eaa's i use are from myprotein.com u can get them on bulkpowders.co.uk either. just use bcaa if u cant get eaa's though, there wont be ahuge diferrence. what u shuld know b4 u buy them is they taste like aboslute shit! the worst thing ive ever tasted but i just neck it with some applejuice and chase with water 2 get rid of the taste. buy the tabs if u dont like nasty tasting supps.