What is your daily Cal/Carb/Protein/Fat intake for a bulking cycle?

[Papa-pwn]

So I've been bulking the last 4 weeks, and have been at 3200 a day. I have made gains, but not as much as I'd like. So, after a raise at work, I have recently decided to up my intake. I'm now at 4400 calories, 390 carbs, 120 fat, 430 protein. I am 6'1" 207lbs

What do you prefer for your bulking cycles?

[Back In Black]

Even if you are 2% bodyfat, you are gonna get fat and poor real quick using that intake!

If your results are good why change it?

What is your bodyfat?

[MuscleInk]

So I've been bulking the last 4 weeks, and have been at 3200 a day. I have made gains, but not as much as I'd like. So, after a raise at work, I have recently decided to up my intake. I'm now at 4400 calories, 390 carbs, 120 fat, 430 protein. I am 6'1" 207lbs

What do you prefer for your bulking cycles?

This is what has worked for me:

Cals: 3500-4000 kcal/day
Protein: 300-350g/day
Fat: 60-65g/day
Carbs: 400-500 g/day

[Papa-pwn]

Even if you are 2% bodyfat, you are gonna get fat and poor real quick using that intake!

If your results are good why change it?

What is your bodyfat?

Because I still found myself hungry at times during the day lol. My job is fairly active, and I am in the sun for all of it. What I did was add food when I was hungry to my 3200 diet. Then added it all up that night and replicated it the last 3 days.

Last time I measured was with the callipers at the gym and I was 10%.

I don't eat an obscene amount, though I do drink roughly a gallon of 2% milk throughout the day. All I care to drink is milk and water. That's 1760 calories, 128g protein, 178g carbs, and 80g fat, just from milk a day though.

What's a 'normal' day in terms of milk intake for you guys? Because it sure seems like milk makes up a good chunk of my cal/c/f/p.. Perhaps, half a gallon a day? 2 cups with breafast, one with each day meal, and then two more with dinner?

[MuscleInk]

Because I still found myself hungry at times during the day lol. My job is fairly active, and I am in the sun for all of it. What I did was add food when I was hungry to my 3200 diet. Then added it all up that night and replicated it the last 3 days.

Last time I measured was with the callipers at the gym and I was 10%.

I don't eat an obscene amount, though I do drink roughly a gallon of 2% milk throughout the day. All I care to drink is milk and water. That's 1760 calories, 128g protein, 178g carbs, and 80g fat, just from milk a day though.

What's a 'normal' day in terms of milk intake for you guys? Because it sure seems like milk makes up a good chunk of my cal/c/f/p.. Perhaps, half a gallon a day? 2 cups with breafast, one with each day meal, and then two more with dinner?

I don't drink milk. Fat is too high. Drink almond milk if you have to. You have to get that fat down or you're going to balloon out. Why drink milk at all? Is it for protein? There are far superior sources of protein without all the fat. A component of milk is casein which promotes intestinal bloating a lot of times.

Can you post an example of your diet with a break down of macros per meal?

[--->>405<<---]

from a BB perspective that diet is far from ideal based on normal people. maybe hes one of those guys that can eat whatever and lift moderately and stay lean and pumped? otherwise ur gonna get fat.

[Papa-pwn]

I don't drink milk. Fat is too high. Drink almond milk if you have to. You have to get that fat down or you're going to balloon out. Why drink milk at all? Is it for protein? There are far superior sources of protein without all the fat. A component of milk is casein which promotes intestinal bloating a lot of times.

Can you post an example of your diet with a break down of macros per meal?

I like the taste, it's a good change up from water all day lol.

Breakfast: 8am
6 egg whites raw
2 whole eggs scrambled
1 packet Quaker oatmeal
.3-.5 cup blackberries
3 cups milk

805 calories, 78g carbs, 32g fat, 67g protein

Meal: 11am
8 oz skinless chicken breast
.5
.5 cup diced watermelon
2 glasses milk

584 calories, 44g carbs, 15g fat, 71g protein

Meal: 1pm
6 oz tuna
.5 cup diced watermelon
2 glasses milk

466 calories, 29g carbs, 12g fat, 62g protein

Pre workout snack: 4pm
12 oz skinless chicken breast
1 whole orange
1 toasted slice wheat bread
.5 cup cottage cheese
2 cups milk

935calories, 73 carbs, 19g fat, 117g protein

Dinner: 730pm
2 cups wheat spaghetti
.15 lbs ground beef
.5 cup tomato paste
3 cups milk

1130 calories, 133 carbs, 40g fat, 60g protein


Night time snack: 1030pm
1 cup cottage cheese
2 cups milk

447 calories, 30g carbs, 17g fat, 47g protein



... Disclaimers; all milk listed is of the 2% variety, I rounded, I drink 5 gallons of water a day throughout(have for the past year), and I have eaten this exact meal plan the last 4 days.

You're right, the fat is high, the milk being the main culprit. If I cut the milk, my fat intake goes well into double digits. Would you suggest I do that and keep this diet? Or are there more flaws than I realize?

[Back In Black]

You have a veggie phobia?

Redo the diet macro's without any milk.

Why do you drink egg whites raw but scramble whole eggs?

[Back In Black]

And you don't need any more than 260-280 protein! Phil Heath may eat 400g per day but you aren't him.

[MuscleInk]

And you don't need any more than 260-280 protein! Phil Heath may eat 400g per day but you aren't him.

SteM is right. You need to cut the milk. I love it too but I see no need for it especially since you can get your protein and calcium requirements from other food sources. If its a taste issue, have you tried almond milk?

For your beef, try to avoid any cut that is over 10% fat as this will drive your fat macros up. I personally don't eat any beef that is more than 8% fat. Consider adding more fish. You'll reap the benefits of protein and omegas which are essential for protein synthesis - but watch the fat again. Some species (e.g. Salmon) are higher in fat.

Most people really don't need much more than 250g of protein a day for active lifestyles. I'm in the 300-350g range but I'm currently training 5 days consecutively, 2x a day, with a two day rest period, so my nutritional demands are a little higher right now. On my two days off I lower my caloric intake to avoid fat increases.

Yep.....veggies, veggies, veggies. I hate them but I eat them raw. Clean carbs, no fat, good calories!

Lastly, cooking eggs, especially scrambled reduces cholesterol and protein benefits of the egg. Eat them raw (use caution and this is an acquired taste!) or soft boiled.

[Papa-pwn]

You have a veggie phobia?

Redo the diet macro's without any milk.

Why do you drink egg whites raw but scramble whole eggs?

Haha I wouldn't say I fear them, but now that I look at it, I kinda have none :/

I drink the whites because they mix easier into my milk, and don't make it off yellow haha. But fair enough, I thought I might be getting too much of everything, especially milk. That being said you suggest no milk whatsoever? I can try that, would a glass or two with dinner and breakfast hurt, or just drop it cold turkey?

Also yeah, I'm nowhere near him haha, I aspire to be though, but I don't want to get fat ingesting all this. I don't compete until next June so I was hoping to get up into the 230 range before my cut.

[Papa-pwn]

SteM is right. You need to cut the milk. I love it too but I see no need for it especially since you can get your protein and calcium requirements from other food sources. If its a taste issue, have you tried almond milk?

For your beef, try to avoid any cut that is over 10% fat as this will drive your fat macros up. I personally don't eat any beef that is more than 8% fat. Consider adding more fish. You'll reap the benefits of protein and omegas which are essential for protein synthesis - but watch the fat again. Some species (e.g. Salmon) are higher in fat.

Most people really don't need much more than 250g of protein a day for active lifestyles. I'm in the 300-350g range but I'm currently training 5 days consecutively, 2x a day, with a two day rest period, so my nutritional demands are a little higher right now. On my two days off I lower my caloric intake to avoid fat increases.

Yep.....veggies, veggies, veggies. I hate them but I eat them raw. Clean carbs, no fat, good calories!

Lastly, cooking eggs, especially scrambled reduces cholesterol and protein benefits of the egg. Eat them raw (use caution and this is an acquired taste!) or soft boiled.

Thanks for the advice guys!

After the gym tonight I'll buy some almond milk for sure. I think I'm going to cut out the ground beef and replace it with chicken, and the first day meal replaced with tilapia.

That meal will probably be tilapia, broccoli, brown rice, black beans, in an effort to add some veggies.

Good to hear about the eggs, I kind of prefer them raw. Saves me time in the morning!

[Back In Black]

Quickly on uncooked eggs, they only have a bioavailability of about 50%. Cook them and they are up to 100%.

[MuscleInk]

Quickly on uncooked eggs, they only have a bioavailability of about 50%. Cook them and they are up to 100%.

Ya there is a lot of debate on that issue. I've even spent time here on the egg threads and opinions vary. The problem still seems to be an avidin-biotin binding issue. Raw egg whites contain almost all of the protein in an egg, however, raw egg whites also contain avidin which binds to biotin and reduces the protein bioavailability of the egg white. Soft boiling the egg alleviates this problem and allows 100% of the protein to be available. Here's a suggestion for soft boiling that I use:

1. Bring a pot of water to full boil.
2. Turn off heat source
3. Immediately place eggs into boiled water for TWO minutes
4. Remove eggs from water
5. Open top of egg shell
6. Add a pinch of salt to egg inside (optional)
7. Consume egg

This technique gives the egg white a brief cooking period and you'll notice it will start to change from clear to white. This technique prevents avidin from binding to biotin and will allow you to gain maximal cholesterol and protein benefits.