proper diet?

[jernej1]

Hello! In the future I intend to do one bulking cycle. I wonder if my diet plan is suited to this or is there anything that I can add. My stats are 178 cm, 74 kg with bf around 10%.

Is there any special cycle, that you recommend?

Thanks for the replies !

Meal 1:

6 eggs, ( 4 whites, 2 whole eggs), 180g white rice, multivitamine, 2g omega 3.

Between meal 1 and 2
3g HMB, 5g creatine

Meal 2:

150g beef, white rice, 180g, 2 dcl beans, 1 table spoon of olive oil (14g).

Meal 3:

200 of lean meat, 180g of brown rice, 1 table spoon of olive oil, green salad.

Meal 4:

200 g of lean meat, 180g of brown rice, 1 table spoon of olive oil, green beans.

30min before workout:
5g creatine+ 3g HMB

10min before workout
6g beta-alanine
Between workout:
10g Bcaa + 10g of carbs.

After workout:
40g whey, 10g creatine, 20g carbs.

Meal 5:
200g of lean meat, 180g of brown rice, vegetables,

Meal 6:

6 eggs ( 4 whites, 2 whole eggs), salad or spinach, omega 3 2g

[jernej1]

Can anyone help?

[jernej1]

....

[RaginCajun]

can make your meals more macro related, meaning write out each meal in grams protein/carbs/fats.

i have your maintenance cals around 2200, so just eat around 200-300 cals over that and see where that takes you.

[coyotehunter]

can make your meals more macro related, meaning write out each meal in grams protein/carbs/fats.

i have your maintenance cals around 2200, so just eat around 200-300 cals over that and see where that takes you.

This is great advice. There are a few food tracking apps that will help you see where you are at. Macros are great because you can have done variety in your diet. Obviously protein is super important. Carbs are also very important but if you take in tons of carbs you don't want a ton of fat or your body will store them up and you will get pretty fat Lol, but you need fat if you want your dick to keep working so don't cut it out entirely

[GirlyGymRat]

This is great advice. There are a few food tracking apps that will help you see where you are at. Macros are great because you can have done variety in your diet. Obviously protein is super important. Carbs are also very important but if you take in tons of carbs you don't want a ton of fat or your body will store them up and you will get pretty fat Lol, but you need fat if you want your dick to keep working so don't cut it out entirely

I use myfitness pal. Can customize for your macros. Excellent.

[jernej1]

OK,

so here it is:

Meal 1:

B 36,52g, OH 54g, M 20,34g

KCal: 146,08 B, 216 OH, 183,06 M, total 545,14

Meal2:

B 37,82g, OH 52,4g, M 41,54,

Kcal: 151,28 B, 209,6 OH, 373,86 M, total=734,74

Meal 3:

32,62 B, 41,4 OH, 8,7M

Kcal: 130,48 B, 164,6 OH, 78,3 m, total=374,38

Meal 4:

32,62 B, 41,4 OH, 8,7M

Kcal: 130,48 B, 164,6 OH, 78,3 m, total=374,38

Meal 5:

32,62 B, 41,4 OH, 8,7M

Kcal: 130,48 B, 164,6 OH, 78,3 m, total=374,38


Meal 6:

B 36,52g, OH 54g, M 20,34g

KCal: 146,08 B, 216 OH, 183,06 M, total 545,14

Post workout:

50g B, 20g OH, 1g M

Kcal: 200 B, 80 OH, 9M, total= 289



Total from all meals 3233,56 kcal,

1034,88 from B, 1214,8 from OH, 983,88 from fats.

[RaginCajun]

^^^^really confusing.

what is a B, OH, M???

are those commas suppose to be periods?

[jernej1]

My bad haha B proteins,OH carbs, M fats ))

[coyotehunter]

I also use myfitness pal its decent.. Track for a week or two and look at over all macros for each day its way easier for us to see whats going on. in mfp it is under nutrition in the menu. I am an IT person not a health science person so anything i say diet wise should be taken with a grain of salt. I have talked a lot with a few friends who are big into body building and now I am aiming for 300g Protein/400g Carbs / ~70g fat at 3350 kcal but have been struggling to hit that. normally around 250 P/ 350 carbs / 70 fat and whatever calories that totals up to (some what around 2700)

I am 5'11 ~200lbs ~15%bf currently.

typical suggestion for natty is at least 1g protein per pound per day and carbs/fats suggestion depend on the methodology you are looking at. just dont do both high lol