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08-18-2012, 09:35 AM #1
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.
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08-18-2012, 10:04 AM #2Just a banned Fat boy!
- Join Date
- May 2012
- Location
- At the foodbar!
- Posts
- 161
I like it. Similar to what I did over the winter, while on Dbol and Test. Amazing gains.
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08-18-2012, 01:22 PM #3
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
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08-18-2012, 01:51 PM #4
6 meals with chicken! Don't you think that will get old.. Your bulking bro. Through some beef in there! Fish.
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08-18-2012, 01:58 PM #5
BTW. Great Macro split. Cals might be a little high for your LBM, but if you dont get fat eat up!
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08-18-2012, 02:08 PM #6Originally Posted by --->>405<<---
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08-18-2012, 02:12 PM #7Originally Posted by Live for the PUMP
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08-18-2012, 03:26 PM #8
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08-18-2012, 03:30 PM #9
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.
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08-18-2012, 05:58 PM #10
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08-18-2012, 09:21 PM #11Originally Posted by --->>405<<---
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08-19-2012, 06:29 AM #12
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.
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09-04-2012, 01:51 AM #13
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.
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