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03-03-2011, 08:31 PM #1Junior Member
- Join Date
- Apr 2010
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- 104
Bulking diet help....Gbrice if you could take a look I would appreciate it
Can't seem to gain....thinking about going to Dr. to get thyroid checked out...sister had thyroid cancer before so might have issue....but wanted to adjust diet first to see as I know I'm missing something. I eat the following on a typical day:
Stats:
28
5'11
185-190 (Fluctuate a lot)
13ish % bf (was measured at 15 before abs came in a bit so guessing)
TDEE - Just above 3000
Meal 1 - 75 carbs/50 Protein = Cup of oats, whey protein shake with 1% milk, banana
Meal 2 - 75 carbs/50 Protein = Tru mass gainer shake with 1% millk
Meal 3 - 75 carbs/50 Protein = Grilled chix with brown rice/black beans
Meal 4 - 75 carbs/50 Protein = Grilled chix with brown rice/black beans (less rice to lower carbs) 1/4 cup almonds
Meal 5 - Tru Mass gainer shake with banana or couple deli meat sandwiches on whole wheat bread
Meal 6 - Cottage cheese with 2 bananas....going to cut out the bananas and switch to a cup of oats to slow down digestion. 1 tbs peanut butter.
Supplements:
Creatine - Morning - Pre/Post workout
BCAA - Pre/Post workout
Glutamine - Pre/Post and before bed
2 multivitamins daily
2 Omega 3 daily
2 Flax seed oil daily
I also drink 1 gallon of water a day. My thoughts on my diet are simple. I will change whatever is needed to gain weight. I see right now I am using a decent amount of shakes and that is mostly due to traveling...no excuses so I will switch as needed.
Any and all help is appreciated.
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03-03-2011, 11:51 PM #2Productive Member
- Join Date
- Mar 2005
- Posts
- 2,093
Well, I'm not as experienced as GB, but I'll give my .02 anyway until he comes around. First, the only quality sources of protein you are eating are in meals 3 and 4. Lose the shakes. Whole food provides the body with much more than shakes can ever do. Lose the banana in meal one; the oats will suffice, and bananas are full of fructose and relatively high on the GI scale. You can keep the whey for some quick protein absorption after a night's sleep, but add in about 6 or 7 egg whites and 1 or 2 whole eggs. I would ditch the milk as well, but you're bulking and having a hard time gaining anyway, so it's up to you. Meal 2, drop the shake and replace with whole food. Meals 3 and 4--good meals! I would keep the almonds for one of your last meals in the day, but if they fit in with your daily macros, then i'm just nit-picking. Completely scrap meal 5. Ditch the shake; replace with whole food. Also, deli meat is a poor source of protein and probably loaded with sodium. Bread, other than ezekial, is a processed carb. There are many other better choices out there. Again, ditch the bananas on last meal, especially since it's probably late now, and you don't want carbs (especially fructose) before bed---no need for energy before you sleep. I like the cottage cheese and PB, but would rather see a lean cut of beef.
You don't have macros on your last two meals so it's hard saying if you're eating enough to gain. You also didn't post what time you workout. But I would definitely implement the changes I have made. Others, including GB, will chime in to give you more detail as I'm running out of time---I'm almost late for work!! Best of luck to you, bro.
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03-04-2011, 12:06 AM #3Junior Member
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- Apr 2010
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- 104
Musclestack - Greatly appreciated. I pretty much figured that the shakes should be tossed, but wanted to see others thoughts.
My macros for the last two are 50 carbs/50 protein. I am starting tomorrow to monitor every calorie i am taking in, but as of right now I think I am around 375 carbs/300 protein/80ish fat....I actually think I'm a little higher as i use those macro numbers as minimums....I'm thinking 3500-4000 calories per day. I used to track before but I got lazy so will start again now.
I work out normally between 5-630 to start and my workouts last 45-60 mins. I time my meals every 2.5 - 3 hours. I try to get my pre workout meal in 30-45 mins prior to working out and my post meal within 30 mins.
I have read before, and please correct me if i am wrong, that pre workout I want a slow acting carb such as brown rice, sweet potato, etc and that post work out I want a faster carb...that' why I added the banana. I have read up on wazy maize a little and will be ordering some asap.
Meal 5 will be gone and I will try something like 8 oz of lean protein, maybe fish this time?, and 10oz of white potatoes?
Again, thank you the help. I don't want to be the guy that sits here and says " I eat everything and can't get bigger" because I know at the end of the day it's all about nutrition. I did forget to mention that I am plateauing right now with my weight gain hence needing the help. In the last two ish years I went from 138lbs to where I am now.....but I want to get to 215....Thanks again!
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03-04-2011, 11:56 AM #4
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03-04-2011, 02:20 PM #5Junior Member
- Join Date
- Apr 2010
- Posts
- 104
Gbrice/Musclestack - First off thank you for taking a look. I have read several posts and seen your responses and know that you and others can put me on track. The 3500-4000 number is what I feel I am taking in now depending on the quantities I am taking in. I am not sure if 3500-4000 are enough calories. I know that right at 3000 calories shouldn't make me gain or lose any weight so I know I need to be higher than that number. I am not trying to put on too much sloppy weight when I bulk so my thoughts were adding 500-1000 over maintenance would gain between 1-2lbs per week. Maybe I am totally wrong about this so advice on this is appreciated.
I will also make sure my pre work out meal is one hour prior to training with a slow acting carb and good protein source. I have changed the following so far so please let me know your thoughts and what adjustments I need to make:
Meal 1 - 8:30 AM
1 cup oats
54C/10P/1.5F
Syntha 6 Whey protein shake with 12oz 1% milk
45C/58P/16F
2 Multivitamin (No nutritional info listed on bottle)
2 Omega 3 Pills - 0C/0P/2.5F
2 Flax Seed Oil Pills - 0C/0P/2F
I also add creatine, glutamine, and BCAA to shake
Total: 99C/68P/22F - 866 Cals
Meal 2 - 11:00am
3 oz Whole Wheat Pasta with 1/2 cup Marinara Sauce
70C/13P/5.5F
8 oz Lean Beef (96 %)
0C/50P/9F
Total: 70C/63P/14.5F - 663 Cals
Meal 3 - 2:00pm
1 cup cooked brown rice
46C/5P/2F
1/2 cup black beans
25C/7P/1F
8oz grilled Chicken
0C/54P/2F
Total: 71C/66P/5F - 593 Calories
Meal 4- 4:30pm - Sames as meal 3
1 cup cooked brown rice
46C/5P/2F
1/2 cup black beans
25C/7P/1F
8oz grilled Chicken
0C/54P/2F
Total: 71C/66P/5F - 593 Calories
Pre workout drink - 5:00pm - Glutamine, BCAA, Creatine, Jack3d
Workout 5:30 - 6:30 pm
Meal 5- 7:00pm
8oz Sweet Potato
48C/8P/0F
6oz Cod
0C/40P/1F
1oz Almonds (100 Calorie pack)
4C/4P/9F
Total: 52C/52P/10F - 506 Cals
Meal 6- 10:00pm
2 cups Cottage Cheese (4% milk fat)
20C/48P/20F
2 tbs peanut butter
16C/8P/12F
Total: 36C/56P/32F - 568 Cals
Grand Totals: 399C/371P/88.5F - 3799 Cals
Things I notice right off the bat are that my carbs first thing in the morning are pretty high. The reason I have the shake in here is that I do not have access to eggs all of the time and I can pre pack everything else. I guess I am just a little hesitant of eggs/egg whites in tuperware for 3-4 days per week when I travel. I am also unsure about my last meal of the day...I have pulled out the carbs as recommended, but I see that lean mean would be a better choice. To be honest I get pretty sick of eating 2 cups of cottage cheese before bed each night, and since I want to stick to whole meals it sounds like a casein shake is out of the question.
Thanks again for all of the help. Looking forward to getting my diet on point and appreciate all of the advice.
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03-04-2011, 02:54 PM #6
u said u were looking to gain 1-2ibs a week, if u talking about lean muscle then forget it. natty u shuld expect to gain about o.5ibs of lean muscle a week. the only time u wuld gain more is when u first start lifting and if ur on a cycle.
also if ur looking for a lean bulk, then u shuldnt go 1k cals over MC. if ur MC is accurate at 3k then u should aim for about 3.6k for a lean bulk, reduce ur fat and protein and up your carbs. fat could go down to 70-75g if u really want a lean bulk but 80g is a good target. good luck!
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03-04-2011, 09:36 PM #7Junior Member
- Join Date
- Apr 2010
- Posts
- 104
Made some changes.....Macros are now fairly close to what you suggested Gucks.....all please chime in to see if you agree or if I should alter anything
** Went from two scoops of whey to one....also pulled out the Creatine/BCAA/Glutamine **
Meal 1 - 8:30 AM
1 cup oats
54C/10P/1.5F
Syntha 6 - 1 scoop Whey protein shake with 12oz 1% milk
32C/46P/11.5F
2 Multivitamin (No nutritional info listed on bottle)
2 Omega 3 Pills - 0C/0P/2.5F
2 Flax Seed Oil Pills - 0C/0P/2F
Total: 86C/46P/15F - 663 Cals
** Went from 3oz of WW Pasta to 4oz. Went from 8oz of 96%GB to 4oz **
Meal 2 - 11:00am
4 oz Whole Wheat Pasta with 1/2 cup Marinara Sauce
91C/16P/6F
4 oz Lean Beef (96 %)
0C/25P/4.5F
Total: 91C/41P/10.5F - 523 Cals
** Went from 8oz Chix to 4oz **
Meal 3 - 2:00pm
1 cup cooked brown rice
46C/5P/2F
1/2 cup black beans
25C/7P/1F
4oz grilled Chicken
0C/27P/1F
Total: 71C/39P/4F - 472 Calories
** Went from 8oz Chix to 4oz **
Meal 4- 4:30pm - Sames as meal 3
1 cup cooked brown rice
46C/5P/2F
1/2 cup black beans
25C/7P/1F
4oz grilled Chicken
0C/54P/2F
Total: 71C/39P/4F - 472 Calories
Pre workout drink - 5:00pm - Glutamine, BCAA, Creatine, Jack3d
Workout 5:30 - 6:30 pm
** Added post workout Shake...forgot first time around **
2 scoops Syntha 6 with 12 oz 1% milk and 40g of Wazy Maize
85C/58P/16F - 716 Calories
** Went from 6 oz Cod to 4oz Tilapia **
Meal 5- 7:00pm
8oz Sweet Potato
48C/8P/0F
4oz Tilapia
0C/20P/2.5F
1oz Almonds
4C/4P/9F
Total: 52C/32P/11.5F - 440 Cals
** Pulled the Cottage cheese and switched with casein powder with 1% milk **
Meal 6- 10:00pm
1 scoop casein powder with 12 oz skim milk
22C/36P/5F
2 tbs peanut butter
16C/8P/12F
Total: 38C/44P/17F - 481 Cals
Grand Totals: 494C/299P/78F - 3767 Cals
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03-05-2011, 05:13 AM #8
i like it alot more! the only thing i would change is ur PWO shake, thats alot of milk. u really dont need that much, i go by ml instead of oz so im nore sure exactly how much 12oz is but i go 4 200ml of milk PWO, u can go 300ml with the waxy maize.
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03-05-2011, 05:15 AM #9
just looked up oz to ml conversion, bout 30ml in an oz so the milk isnt as much as i thought. still wuld reduce it though to about 9/10oz.
do the same for ur casein shake. i know casein is much thicker then whey but 12oz is still to much right before bed. alot of sugar in milk!
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03-05-2011, 07:44 AM #10Junior Member
- Join Date
- Apr 2010
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- 104
My reasoning for the 12oz is that when i mix the other supplements they get a little thick so I like to thin them out a bit with the extra liquid. I will drop to 10oz and see how they mix though. Thanks again for all of the help!
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