Time to bulk!!

[paul606]

Hey all,

Decided it's time for me to bulk and put on some serious muscle. Past 6 months or so i've been eating to around a 700-800cal deficit trying to cut.

My current stats are:
26 y/o
5'7
172lbs
around 15%BF
TDEE around 2750

Currently lifting 4 days (mon, tue, thu, fri) followed by 45mins low intensity cardio after lifting and an hours cardio on wed.

Here's my current diet:
DIET - protein/carbs/fat/calories
05:00 - 60g oats 8/32/6/228, 7 egg whites + 1 whole egg 35/2/5/189 | [43/34/11/414]
06:00 - 60 mins weights + 45 mins cardio
08:00 - whey shake 48/4/2/220, 60g oats 8/32/6/228 | [56/36/8/448]
11.00 - 150g chicken breast 44/0/0/292, 125g brown rice 3/30/1/140 | [47/30/1/432]
14:00 - 140g tuna 35/0/13/258, whey shake 12/1/0/55 | [47/1/13/313]
17:00 - 200g kangaroo 42/2/2/193 + salad | [42/2/2/193]
20:00 - casein shake [48/3/2/220]

Total - 283/106/37/2020

I'd like to tweak and/or add to this current diet for my bulk. I understand some fat will be put on but i don't want to put on more fat that muscle or like 5%BF.

Would just dropping cardio all together be a good start? I know when i do my pwo cardio i burn 400-500cal and i burn 700cal on wed, this alone would get me to around maintenace calories.

I'm also currently only eating carbs pre, post and in my pwo meal. Would it be beneficial to eat carbs for dinner aswell? And if someone could explain why that would be good, because i'm not really too sure how eating carbs not around your workouts builds muscle.

Thanks

[Back In Black]

15% is borderline for a bulk, I wouldn't start one at more than 12%.

Is your tdee done using a calculator or have you tried eating at maintenance for a while? At 170lbs and sub 10% my maintenance is about 2600 cals.

[paul606]

Yep tdee done usig a calc.

Yeah that's what i was thinking, dropping my cardio would put me around maintenace, sound like a good plan?

How does the diet look otherwise? I was thinking about trying creatine aswell? I've never used it before

[Back In Black]

I like your macro breakdown on the cutting diet, you could have maybe had half whey and half casein in your post workout shake. And maybe 5g more fat.

Are you dropping ALL your cardio or leaving 2 days in for fitness?

Have a look at my maintenance plan and my attempted lean bulk, they'll give you an idea of where to start.

[paul606]

Dropping all cardio is what would get me to around maintenance calories I'd say. That's still only 2000 calories though, so i may need to add more to the diet even though dropping all cardio. Maybe more carbs pre/post workout and for dinner and a bit more fat throughout the day?

I can't view your profile to see your threads as i'm new, could you post here?

And would creatine be good for me to use?

[Back In Black]

http://forums.steroid.com/showthread...lan&highlight=

http://forums.steroid.com/showthread...lk!&highlight=

To bulk you will need more fat and carbs, yes. I suggest you try and find your new maintenance levels first.

Creatine is cheap and can be effective if your body reacts well to it. Personally I never notice any real difference. But, micronised creatine monohydrate is cheap so give it a go.

[paul606]

Okay so maybe doubling carbs in the first 3 meals so each of those 3 meals contain over 60g carbs per? That would give me 200g carbs per day, but still i still wouldn't have any carbs from 11am onwards. So i'm thinking maybe like 45g carbs in the first 3 and then another 45g for dinner?

Stem, i have my full stats in opening post, would you be able to calculate my tdee properly for me? I'd only be lifting 4 days a week for around 60 minutes

[Back In Black]

Whatever you calculate your tdee to be Tajo off 10%. That'll be a good start. As would a 49/40/20 macro split. My bulking split is approx 45/40/15. Look at the breakdown of it in my log on the first page.

I recommend carbs at every meal or 5 out of 6. I eat no less than 55g carbs in any of my 4 meals. You will put in far, it's inevitable, but thats the way we can grow, lift more and become stronger!

[paul606]

Okay so I just calculated my tdee again and i got 2868. Should i aim for this or should i eat over to 3000? This is my first time trying to bulk so i'm not sure if you NEED to eat over maintenance for gains or if you can still make good gains eating to maintenace?

Once this question is answered and I know how many cals to aim for then i'll write up a new diet with a 40/40/20 split

[Back In Black]

I'd start about 2600 believe it or not!

[paul606]

Okay i'll take your word for it

I'll post back with an updated diet for you to critique

[paul606]

Took me a while but here it is..

protein/carbs/fat/calories

06:00 - 1 scoop whey 24/2/1/110, 90g oats 12/48/2/342, 20g peanut butter 5/2/11/122 | [41/52/14/574]
07:00 - 60 mins weights
08:00 - 1 scoop whey 24/2/1/110, 90g oats 12/48/2/342 | [36/50/3/452]
11.00 - 150g chicken breast 44/0/0/292, 190g brown basmati 5/45/2/210, parmesan salad 11/0/9/119 | [60/45/11/621]
14:00 - 1 scoop whey 24/2/1/110, 90g oats 12/48/2/342 | [36/50/3/452]
17:00 - 200g kangaroo 42/2/2/193, 95g brown basmati 3/23/1/105, 15g egg mayo 0/1/12/110 + green veg | [45/26/15/408]
20:00 - casein shake [24/2/1/110]

Total - 242/225/47/2617

I would have preferred a solid meal at 2pm like tuna, but I'm at work and all I'd be able to have is a shake with oats. Apart from that how does it look?

[paul606]

And should i still eat accordingly on my non lifting days?

[Back In Black]

Looks ok to me, only one way to find out!

I eat the same on non workout days as I do on workout days, my calculations are based in weekly expenditure not daily. Some will say eat less carbs and more fats on non workout days but I don't.