
Originally Posted by
asianbro
Ok little bit about my self,
Weight: 76 kg or 168 pounds
Height: 175 cm
Bf : about 22% (according to one of those machines) What kind of machine did you use? If it's correct, then body fat is too high to justify a bulk diet. Better to reduce body fat first so you can actually appreciate the gains you make when bulking later on, and it won't be so hard to cut later and try to maintain lbm. Just to be sure though, I would post a pic so members can estimate your bf% in case your numbers are off.
I would like to start bulking to put on some weight, I believe that i have a good understanding of exercises and what works well for me as i have been trialing and erroring quite a lot
Meal Plan
Meal 1 : Oats with milk
Calories: 432
Protein : 18.2g
Fat : 10.6
sat Fat : 4.6
Carbs : 65.2 g
Post up exact amounts of all foods so that we can check your macros. Don't just write 'oats with milk'. This meal has no direct source of protein. You need a steady stream of protein throughout your day, accompanied with either a healthy fat or complex carb, or both.
Meal 2 : Protein shake with 400Ml of Semi skimmed milk
Calories: 548
Protein : 55.8g
Fat : 7.2g
sat Fat : 2.4mg
Carbs : 27.2g
Drop the shake. Only shakes in your diet should be Whey pwo, and possibly a cassein shake before bed for slower digestion. Replace this meal with a lean protein and complex carb.
Meal 3 : Chicken breast with one piece of brown rice
Calories: 350 +216 = 566
Protein : 38.3 +5 = 43.3
Fat : 10 +2 = 12
sat Fat : 2.9 + 0 = 2.9
Carbs : 0 + 45 = 45
I assume you mean 'one CUP' of rice. Good meal, but still need to see the amount of chicken breast. I'm assuming it's about 6oz based on the 38 grams of protein.
Meal 4 : Protein shake with 400Ml of Semi skimmed milk
Calories: 548
Protein : 55.8g
Fat : 7.2g
sat Fat : 2.4mg
Carbs : 27.2g
Same critique as meal 2.
PWO : Protein Shake
Calories :250
Protein : 42.6
Carbs :7.2
Keep this shake here, but add a complex carb to refill glycogen stores. Oats would be a good choice. You can mix them in with your shake.
Meal 5 : Chicken breast with one piece of brown rice + Cottage Cheese (125g)
Calories: 350 +216 = 566 +97 = 663
Protein : 38.3 +5 = 43.3 +15 =58.3
Fat : 10 +2 = 12+1.9 = 13.9
sat Fat : 2.9 + 0 = 2.9 +1 = 3.9
Carbs : 0 + 45 = 45+ 3 = 48
Good meal, but no need for the cottage cheese in this meal. Save for closer to bedtime.
Meal 6 : Protein shake with 400Ml of Semi skimmed milk
Calories: 548
Protein : 55.8g
Fat : 7.2g
sat Fat : 2.4mg
Carbs : 27.2g
Drop the shake here, also. You get much better benefits from eating real food. The milk is full of sugar. If you respond well to milk, go ahead and keep it in your diet, but not right before bed. Replace this meal with a lean red meat, salmon, or cottage cheese with a cassein shake....any protein that contains some healthy fats to slow digestion throughout the night. Leave the carbs out.
Total Calories :3555
Protein: 329 g
Fat:65.3
Carb:244g
I think you could probably lower protein and increase carbs a bit, but nothing wrong with seeing how this split works for you first IMO.
My Workout will be
Sunday - Chest /Biceps Would do chest alone, and keep biceps (arms) on a different day.
Monday - Legs
Tuesday - off
Wednesday - Shoulders
Thursday - off
Friday - Back Triceps
Saturday off
Not training back??
This is the only viable routine as i am a student and have university tuesdays and thursdays and work out is not possible on those days
This will be my official proper bulk as i never done one before,
Advice would be helpful regarding my meal plan
I think that i am having too much protein. your help will be much appreciated