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  1. #1
    Myers's Avatar
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    Bulking diet check

    So here we go , this is my diet:
    7:15 am : slice of rice bread , can of tuna, 2 bananas
    10:25 am(Can't earlier,this is when we get a break in school): 200 g chicken meat in bread with tomato and cucumber.
    1:30 pm(school finishes) : so lunch time : usually alot of meat(Chicken,fish,Steak,Beef...) with alot of vegetables and some Rice.
    4 pm : this is before workout meal usually this one is a problem since i don't know should i put up more cans of tuna(for even more protein) and rice,or just put up some fruit?
    6 pm : 6 whole eggs,1 slice of bread,and some vegetables(After workout,it takes me a bit of time to get home)
    8:30 pm : last meal,usually some more tuna(Gettin sick of it but,w/e i'll eat it like its the most beautiful thing in the world if it gives me muscle)..
    11 pm : some cheese and after that nuts.

    SO that would be it,tell me if i need to change something.
    Usualyl the meal at 4pm is most troublesome for me cause 80% of the time i don't rly feel hungry but i still eat it somehow...

  2. #2
    Myers's Avatar
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    so any1?

  3. #3
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Your stats?

    Macro's for each meal?
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  4. #4
    Myers's Avatar
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    Stats are : 191 cm height and 95 kg weight 19% BF , 18 years old.
    'bout macros,I'll check later atm I'm at school.

  5. #5
    Back In Black's Avatar
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    19%? Nineteen? And you wanna bulk? Really?
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  6. #6
    Myers's Avatar
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    Well I'm in gym for like 1 year,earlier when i was just a geek sitting at pc i had 36% fat,atm with nutrition i dropped to 19% , my arm went from 35cm to 40 in 1 year(donno if that is much or not),but last year i didn't know that much about nutrition so i simply ate everything i seen(still i was training like 6 times a week),lol i was able to eat 1kg of meat in a meal without a prob.
    Planning to start a bit fat loss this year..to drop to 14-15% at least..
    Since my dad was a prof. weightlifter i got a bit help of genetics,but i don't count on that way too much,nutrition and training are most important for me atm.

  7. #7
    Back In Black's Avatar
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    Well, if you bulk at 19% you'll end up well into the 20's again.

    I suggest you keep cutting down to 12% or less before you bulk.

    You're gonna need about 2500cals per day to cut. Work out a diet along the lines of 40/40/20 carbs/fat/protein an. Post it. That will be a good start.
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  8. #8
    Myers's Avatar
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    Sooo a cutting diet would be like this:
    1st meal:can of tuna,half cup of oatmeals.
    2nd meal:200 g chicken meat in bread with tomato and cucumber. - i can''t find a better alternative,because i'm buying that near the school,anything else they are selling is complete s**t.
    3rd meal: Okay lunch - so that would be fish/chicken mostly i guess with low fats and vegies.
    4th meal:right after the workout ...6 eggs(white parts,i can't remember how they are called,sorry but english ain't my main language)+vegies.
    5th meal: Can of tuna and some nuts after that.
    Macros are mostly problem for the lunch(I know i always eat at least 300+ g of meat but i never know exactly how much).For the rest I'm just gonna look on the cans.
    1 can of tuna has 170 g of tuna,so i guess that would kinda fit in 2500 calories diet.
    I cut of one meal,put out bread completely(except for 2nd meal) and for the last meal im gonna eat only 1 can of tuna(i was eating 2-3 before).Ugh donno what else
    Last edited by Myers; 05-31-2012 at 10:57 AM.

  9. #9
    Myers's Avatar
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    Okay as i suspected I didn't take enough calories ,so the macros for the 1st diet are 3400 cals roughly , 235 c,430g p,25 g f

  10. #10
    Myers's Avatar
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    So Stem what do ya think?Should i just decrease calories and try the cutting style till I'm at like 12% bf?Gonna start doing cardio aswell because i didn't do it till now.
    P.S. got a clenbuterol as a bday present from gym buddies..should i just put it in aswell?

  11. #11
    bobjack is offline Associate Member
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    hey i wouldin't bother using clen til you are at a plateau fat should be coming off easy at 19%

  12. #12
    Myers's Avatar
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    Well i guess so,thought to speed it up a bit,as far as i know my metabolism its like this : i gain muscle mass pretty easy when i have good nutrition and training but i also get fats easy

  13. #13
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    Maybe a shake for that 4 pm meal. I'd be gagging after 2 cans of tuna in a day.

  14. #14
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    Mate I will get back to you over the weekend, I haven't forgotten.
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  15. #15
    Myers's Avatar
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    HeadAndArm Yeah might just get myself a 5kg protein can,but here its way overpriced(elites whey protein is like 120 euro around here)
    SteM Okay ,i already started learning,earlier i never thought about macros but since i counted them and all i get way more precise look at my nutrition

  16. #16
    Myers's Avatar
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    Okay so started my cutting diet :
    macros are :2125 cal,300 g p,51 g c,23 g f
    gonna do 5 days gym(chest,back,legs,shoulders,arms) , abs every 2nd day,and 4 days cardio.
    What do you think?
    my TDEE is 3417
    BMI is 2204
    I guess i might need to add 300-400 more calories?But dont know what..
    P.S. Gonna do clen with that.
    Last edited by Myers; 06-04-2012 at 08:34 AM.

  17. #17
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    Could i get some more opinions please? I'd be happy to hear Stem if possible

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