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  1. #1
    marty-6 is offline New Member
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    my bulking diet!

    Hi everyone, i'm gonna share with you my bulking diet...i'm looking for good advice to make it more efficient!
    I'm 22 6ft , 164 pounds
    breakfast (preworkout) : 4 eggs including 2 yolks+ 1 cup of oat cocked with whole milk+ few dates+ few crackers...then a cup of coffee
    post workout : 2 scoop of whey+ 1 banana
    meal 3 : 1 cup of rice+6 to 8 oz of chiken or turkey+ one slice of cheese+ handful of raisin+ one tsp of olive oil
    meal 4 : 2 peanut butter sandwich + one fat free yogurt
    snack : banana + few crackers
    meal 5: 1 cup of whole grain + 6 oz of chiken + few dates+ one tsp of olive oil

  2. #2
    MR-FQ320's Avatar
    MR-FQ320 is offline This means war!
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    And how many calories a day does that add up to ?

  3. #3
    marty-6 is offline New Member
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    I dont really count the calorie but i think its about 3200-3400 calorie...

  4. #4
    MR-FQ320's Avatar
    MR-FQ320 is offline This means war!
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    And do you know the macros ? What's your TDEE? Or even have a plan ? Your diet and results will entirely depend on how much effort you put into planning it out. You've put little effort in so far.

  5. #5
    marty-6 is offline New Member
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    I think the macros is: 50 carbs 30protein 20fat...i'm trying to as much carb as possible because i have a fast metabolism...i'm lean all year around!

  6. #6
    MR-FQ320's Avatar
    MR-FQ320 is offline This means war!
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    Well there isn't 400g of carbs in your diet above. Dude - help me to help you.
    50/30/20 at 3200 would be a decent start. I think there is a sticky for hard gainers, read that, then read about diets and food some more, get a plan and stick to it and if your not putting on weight eat more real food every hour of everyday till you do

  7. #7
    marty-6 is offline New Member
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    Ive done a lot of reaserch about diet and eating for hard gainer but i'm not really a hard gainet , i'm a mesomorph and my body fat is always low no matter what i eat.. The problem is the gainz come slowley up to 1 pound everyweek i knoW it may sound "normal" but i want more size so what should i do??

  8. #8
    MR-FQ320's Avatar
    MR-FQ320 is offline This means war!
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    Keep on eating. Gaining a pound a week is good, it's a marathon not a sprint. Eat more if needs be

  9. #9
    marty-6 is offline New Member
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    Okey, thank you! Hahahh sometimes i notice that i'm making gainz and looking bigger but the scale doesn't change!! Its funny hhuhu..any idea on that?

  10. #10
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    All this time wasted chatting on here while you could be shoving your face with more Ben and Jerry's ice-cream than you could imagine. More ice-cream the better.

  11. #11
    marty-6 is offline New Member
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    Sorry?!

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    Lol don't listen to me. I'm a Ben and Jerry's fanatic.

  13. #13
    GirlyGymRat's Avatar
    GirlyGymRat is online now Knowledgeable ~ Respected Female Leader ~
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    Quote Originally Posted by marty-6
    Okey, thank you! Hahahh sometimes i notice that i'm making gainz and looking bigger but the scale doesn't change!! Its funny hhuhu..any idea on that?
    Scale can be misleading. Fluctuation for water, poo, blah blah. Mirror and measuring tape and clothes worked better for me!

  14. #14
    marty-6 is offline New Member
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    Yes i agree with you girlygym...

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