Bulking diet check

**Myers** · 05-30-2012, 10:20 AM

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...

**Myers** · 05-31-2012, 12:40 AM

so any1?

**Back In Black** · 05-31-2012, 01:28 AM

Your stats?

Macro's for each meal?

**Myers** · 05-31-2012, 05:04 AM

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.

**Back In Black** · 05-31-2012, 05:13 AM

19%? Nineteen? And you wanna bulk? Really?

**Myers** · 05-31-2012, 05:28 AM

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.

**Back In Black** · 05-31-2012, 07:03 AM

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.

**Myers** · 05-31-2012, 10:54 AM

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

**Myers** · 05-31-2012, 02:06 PM

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

**Myers** · 06-01-2012, 08:23 AM

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?

**bobjack** · 06-01-2012, 08:59 AM

hey i wouldin't bother using clen til you are at a plateau fat should be coming off easy at 19%

**Myers** · 06-01-2012, 04:03 PM

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

**HeadAndArm** · 06-01-2012, 05:02 PM

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

**Back In Black** · 06-01-2012, 10:28 PM

Mate I will get back to you over the weekend, I haven't forgotten.

**Myers** · 06-02-2012, 03:48 AM

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

**Myers** · 06-04-2012, 08:15 AM

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.