First draft of my bulk diet up for review.

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08-18-2012, 09:35 AM
Dpyle

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First draft of my bulk diet up for review.

This is just the first draft and changes will be made over time as needed.

Meal 1 - 4am
3oz chicken breast
5 egg whites 1 whole egg
1 c oats
1 whole grain bagel

Cals- 763. Pro- 60. Carbs- 103. Fat- 13

Meal 2 - 7am
6oz chicken breast
1 whole grain bagel

Cals- 388. Pro- 48. Carbs- 48. Fat- 2

Meal 3 - 9am
6oz chicken breast
200g sweet potato

Cals- 350. Pro- 36. Carbs- 50. Fat-0

Meal 4 - 11am
8oz chicken breast
2c raw spinach
2 tbsp evoo

Cals- 453. Pro- 45. Carbs- 2. Fat- 29

Meal 5 1:30 - 3:30pm preworkout
8oz chicken breast
1c oats

Cals- 500. Pro- 54. Carbs- 54. Fat- 7

Meal 6 - 5:30pm pwo shake
1 scoop whey
1 scoop casein
1 cup oats

Cals- 540. Pro- 54. Carbs- 66. Fat- 8

Meal 7 - 6:00pm
8oz chicken breast
1.5c brown rice
1c steamed broccoli

Cals- 554. Pro- 52. Carbs- 71. Fats- 3

Daily totals are:
Cals- 3548. Pro- 349. Carbs- 394. Fats- 62

This will be my first REAL attempt at a bulk( tried in the past but before I learned about the importance of diet). This will be in hopes of putting on some lean gains in an effort to do my first comp this time next year.

Stats are
5"5 - 5"6
160lbs
Around 12% bf

This is my starting point and the people here are the gurus. Without the diet section here I wouldn't have been able to cut down like I have.
08-18-2012, 10:04 AM
LiveFitBeFit

I like it. Similar to what I did over the winter, while on Dbol and Test. Amazing gains.
08-18-2012, 01:22 PM
--->>405<<---

Dp good luck dude!

At 160lbs 12%bf u have about 141lbs LBM

This puts rough maintenance around 2100cals (LBMx15)

3550cals gives u a serious surplus. Unless ur one of those guys who cant get fat it may be too many.

Im bulking and have roughly 180lbs LBM and am using 3200cals.. But i can get fat ;)

U mite fare better to start around 2600cals and add them as u go.

Food choices look pretty good :)
08-18-2012, 01:51 PM
Live for the PUMP

6 meals with chicken! Don't you think that will get old.. Your bulking bro. Through some beef in there! Fish.
08-18-2012, 01:58 PM
Live for the PUMP

BTW. Great Macro split. Cals might be a little high for your LBM, but if you dont get fat eat up!
08-18-2012, 02:08 PM
Dpyle

Quote:

Originally Posted by --->>405<<---

Dp good luck dude!

At 160lbs 12%bf u have about 141lbs LBM

This puts rough maintenance around 2100cals (LBMx15)

3550cals gives u a serious surplus. Unless ur one of those guys who cant get fat it may be too many.

Im bulking and have roughly 180lbs LBM and am using 3200cals.. But i can get fat ;)

U mite fare better to start around 2600cals and add them as u go.

Food choices look pretty good :)

The cals are based on the upper 2 activity levels of the Harris Benedict formula. I may be able to dial cals back a bit after the summer heat subsides, but as it stands right now I started a new job a couple months ago w diet hovering between 2700 and 3000 cals per day and I've dropped about 3-5 lbs. That's the only reason for the high cal count right now. If the fat gain comes on too fast I'll definitely make adjustments from there.
08-18-2012, 02:12 PM
Dpyle

Quote:

Originally Posted by Live for the PUMP

6 meals with chicken! Don't you think that will get old.. Your bulking bro. Through some beef in there! Fish.

As it stands right now the budget it tight and chicken is cheap. Plus the addition of the bagels and sweet potato will help with the variety. My cut was purely chicken, eggs, oats and veggies no more no less. I've mostly worked through the need for variety by looking at my food as fuel for my goals. As long as the mirror changes that's all the variety I really need.
08-18-2012, 03:26 PM
--->>405<<---

Quote:

Originally Posted by Dpyle

The cals are based on the upper 2 activity levels of the Harris Benedict formula. I may be able to dial cals back a bit after the summer heat subsides, but as it stands right now I started a new job a couple months ago w diet hovering between 2700 and 3000 cals per day and I've dropped about 3-5 lbs. That's the only reason for the high cal count right now. If the fat gain comes on too fast I'll definitely make adjustments from there.

Goes to show formulas dont know everything aNd its important for us to figure out our individual caloric needs. :) harris benedict i personally do not like cuz it uses total body weight.

Btw with ur stats u must have one heck of a metabolism to eat 3000cals and lose weight!
08-18-2012, 03:30 PM
Dpyle

It's more the physical nature of my job than it is my metabolism. If had a job at a desk I could probably get by pretty easy on 2600 cals for a bulk but I like being active at work. Makes the day go by faster. Down side is that I have to eat a lot more to put on weight.
08-18-2012, 05:58 PM
--->>405<<---

Quote:

Originally Posted by Dpyle

It's more the physical nature of my job than it is my metabolism. If had a job at a desk I could probably get by pretty easy on 2600 cals for a bulk but I like being active at work. Makes the day go by faster. Down side is that I have to eat a lot more to put on weight.

or it could be an up side :)
08-18-2012, 09:21 PM
Armykid93

Quote:

Originally Posted by --->>405<<---

or it could be an up side :)

Lol that's what I was thinking. Awesome diet man
08-19-2012, 06:29 AM
Dpyle

Thanks everyone. Now knowing that the split and food choices are gtg it'll just be a matter of tweaking portion sizes till I find my sweet spot on the gains.
09-04-2012, 01:51 AM
Dpyle

Ok whole diet is gonna have to be re done. Work schedule has changed allowing me time to get my workout in first thing in the am when I'm fresh compared to evening after working all day.