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  1. #1
    bjn6802 is offline New Member
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    bulking diet help..

    Here's a bulking diet I came up with. I used the sample diet at the top of the forum as a guideline. im 6 ft tall and weigh 180 lbs. what are some changes I can make? it seems a little much.





    Meal 1:

    8 Egg Whites (136 cal, 2g fat, 2g carbs, 29g protein)
    1 Scoop of Whey Protein (120 cal, 1g fat, 3g carbs, 24g protein)
    1 cup oatmeal (145 cal, 2g fat, 25g carbs, 6g protein)

    401 cal / 59g protein / 30g carbs / 5g fat



    Meal 2:

    8oz Ground Beef (482 cal, 33g fat, 0g carbs, 41g protein)
    cup Swiss Cheese (103 cal, 7g fat, 1g carbs, 7g protein)
    1 cup Corn (132 cal, 1g fat, 29g carbs, 5g protein)

    717 cal / 53g protein / 30g carbs / 41g fat



    Meal 3:

    8oz Chicken (536 cal, 32g fat, 0 carbs, 61g protein)
    1 cup Rice (306 cal, 1g fat, 66g carbs, 6g protein)

    842 cal / 67g protein / 66g carbs / 33g fat



    Meal 4:

    8oz Beef Steak (568 cal, 34g fat, 0 carbs, 61g protein)
    1oz Cheddar Cheese (144 cal, 9g fat, 1g carbs, 7g protein)
    1 cup Corn (132 cal, 1g fat, 29g carbs, 5g protein)

    844 cal / 73g protein / 30g carbs / 44g fat



    Workout


    Meal 5: PWO Nutrition

    2 Scoops Whey Protein ( 240 cal, 2g fat, 6g carbs, 48g protein)
    80g of Dextrose

    240 cal / 48g protein / 6g carbs / 2g fat



    Meal 6:

    8oz Chicken (536 cal, 32g fat, 0 carbs, 61g protein)
    1 cup Rice (306 cal, 1g fat, 66g carbs, 6g protein)

    843 cal / 67g protein / 66g carbs / 33g fat




    Meal 7:

    8oz Ground Beef (482 cal, 33g fat, 0g carbs, 41g protein)
    2 Tbsp. Peanut Butter (188 cal, 16g fat, 6g carbs, 8g protein)
    670 cal / 59g protein / 6g carbs / 49g fat



    Meal 8: Before Bed

    3 Scoops of Whey Protein (360 cal, 3g fat, 9g carbs, 72g protein
    1 Tbsp. Flax Seed Oil

    360 cal / 72g protein / 9g carbs / 3g fat


    4917 Calories, 498g protein, 243 carbs, 210g fat

  2. #2
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    What are your maintenance calories?

    Bodyfat %?

    No matter the answers to the above that's way too many calorie and at least double the amount of protein you need. There is a stickie missing, I'll see if I can't get it reinstated for you.
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  3. #3
    bjn6802 is offline New Member
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    3594 maintenance calories and I would say probably around 10-12% bf

  4. #4
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    That's exact maintenance. That's an actual maintenance rather than a calculation?
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  5. #5
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
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    Quote Originally Posted by bjn6802 View Post
    3594 maintenance calories and I would say probably around 10-12% bf
    can you double check your calculation?

    that is a high number for your height and weight, and many have miscalculated the formula in the past.

    bulking diet help..-capture.png

  6. #6
    wizarddeath is offline Junior Member
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    That's a dirty bulk for sure.

    You need to double check your bodyfat % to be sure you are what you think you are. I use to think I was %15, when in actuality I was 20% or more. I lose weight really easy. Using a 5k(ish) calorie diet(350g protein/525g carb/110g fat'ish) I went from 185 to 213 really quick(3.5 -4 months) I made some gains and for sure some strength gains, just know its going to catch up to you when you have to cut for 12 weeks or more to actually KEEP the muscle you have.

    You can't dirty bulk and quick cut, if you do, you going to lose a lot of the muscle you made. So be prepared to cut for awhile, and cut slow.

  7. #7
    bjn6802 is offline New Member
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    I don't mind a little fat but I don't want to get all gross looking though, what can I fix on that diet?

  8. #8
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    It helps enormously if you know your actual maintenance calories rather than using a calculator to do it.

    This should help you

    http://forums.steroid.com/nutrition-...%2A%2A%2A.html
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