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  1. #1
    ogstrength is offline New Member
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    critique my bulking diet

    hello guys, here is my new revised diet. Meals are 2-3 hours apart. I'm 6'6" 198lbs.

    I aim for 4000 calories a day, roughly 80-100g fat/ 400-440g carbs/ 230-260g protein. the fluctuations are because of random factors (waking up late = less time for meals, ran out of a certain food).

    meal 1-
    2 cup oats or cornflakes if im out of oats.
    2 cups 2% fat milk.
    10g whey protein isolate.

    meal 2-
    6 eggs scrambled
    2 12 grain bread/wholegrain bread slices
    10g whey protein isolate

    meal 3- preworkout
    1 cup oats/cornflakes (if out of oats)

    meal 4- post workout
    2 cup oats/cornflakes (if out of oats)
    30g whey protein isolate
    2 tablespoons sugar for quick blood sugar levels

    meal 5-
    125gram tuna
    3 potatos
    brocolli/cellery/ veggies
    10g whey isolate

    meal 6-
    beans/potatos
    steak/chicken 6-8oz
    10g whey isolate

    snack- 1/3rd cup peanuts (~330 cals)
    1 cup 2% milk.

    meal 7- pre bed
    Cheese
    milk


    How is the setup? I have mastered hitting my total daily macro's but i find it hard to split them up evenly every meal. for instance meal 1 is pure carbs with whey as protein, and meal #2 is pure protein with the eggs and whey. help?

  2. #2
    2jz_calgary's Avatar
    2jz_calgary is offline Member
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    you need to replace all that whey protein with whole foods , chicken, steak, eggs, fish. Whey should be pwo only as it dosent do for your body what whole foods can. Id also aim for a more healthy carb choice than corn flakes. when bulking you want healty carbs with the exlusion of pwo perhaps. Brown rice is a good choice

  3. #3
    ogstrength is offline New Member
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    Well the 10grams whey is more supplementation, i read you can only absorb 10-15g of protein from whey in the 1.5 hours it takes to digest, so i take 1/3rd scoops and get about 10g protein like that easily with each meal. And the cornflakes is for when im out of oats :P i went through 1kg of oats in 3 days

  4. #4
    Gucks's Avatar
    Gucks is offline Member
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    need macros for meals to critique properly but just from what u aim to get, 100g of fat is to much. 70-80g is good. protein a guy ur size should get 300g, carbs u should get 500g. whats ur bf?

    ill critique diet when u get proper macros up!

  5. #5
    38jumper38's Avatar
    38jumper38 is offline Senior Member
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    too much cheese, milk, sugar, corn flakes, you need more oats and brown rice.

  6. #6
    ogstrength is offline New Member
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    5 cups of oats isn't enough?

  7. #7
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Quote Originally Posted by ogstrength View Post
    Well the 10grams whey is more supplementation, i read you can only absorb 10-15g of protein from whey in the 1.5 hours it takes to digest, so i take 1/3rd scoops and get about 10g protein like that easily with each meal. And the cornflakes is for when im out of oats :P i went through 1kg of oats in 3 days
    This is complete horse$hit... where did you read this?

    Mostly all poor carb choices. Replace with cleaner choices - oats, sweet potato, yam, quinoa, lentils, beans, brown rice, etc

  8. #8
    Gucks's Avatar
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    Quote Originally Posted by gbrice75 View Post
    This is complete horse$hit... where did you read this?

    Mostly all poor carb choices. Replace with cleaner choices - oats, sweet potato, yam, quinoa, lentils, beans, brown rice, etc
    agree'd ^^^ 10-15g? u can absorb up to 50g PWO. go for about 40g with the rest of ur meals.

  9. #9
    ogstrength is offline New Member
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    Yeah i realize the corn flakes was a poor choice, i do eat oats usually but i ran out and had cornflakes as an emergency. I do eat 5 cup oats a day though 9/10 times i do have oats on me. The poor carb choices are probably the potatos right? I eat lentils/kidney/black beans/chick peas every day. Those are considered good carb sources i believe.

  10. #10
    ogstrength is offline New Member
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    Ok here is my revised diet, updated and with macros for a better look at things. I wonder if i should be bulking in the first place, im 6'6", 194-198lbs (water fluctuation) and my bodyfat is in the 12-14% range, i can see my abs when flexed so i'm not too sure if I should cut down to 10% then start a bulk?

    Revised diet

    Meal #1
    1.5 cup oats
    1.5 cup milk (2%)
    30g whey isolate

    922 calories: 18 fat/ 123 carb/ 67prot

    Meal #2
    5 whole eggs
    whole bread 2 slice
    10g whey
    1 cup milk
    800 cals: 32 fat/73 carb/ 59 prot

    Meal #3 pre workout
    1/3rd cup oats
    125calories: 2fat /22 carb/5 prot

    meal #4 post workout
    2/3rd cup oats
    30g whey
    291 calories: 5fat /45.5 carb/ 40 prot

    Meal #5
    Tuna
    3 potatoes
    10g whey
    500 calories: 0 fat/78 carb/44 prot

    meal #6
    2 cup chick peas/ black beans/ bean variety
    Salmon/ Sardines
    920 calories: 18fat/116carb/78 prot

    Meal #7
    6oz beef liver/pork liver
    random vegetables 2 cups (not counting calories for it)
    10g whey
    402 calories 13 fat/13 carbs/ 55 prot

    Meal #8
    2 cups milk
    1 cup cottage cheese
    459 17 fat /30 carb/ 44prot

    Totals
    4419 calories
    105g fat/ 500g carbs/ 392g protein

    and of course 1 gallon of water a day

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