My first bulking diet

[pksc]

Alright. First of all this will be my first control diet and as I don't have previous experience, this might be look terrible or nightmare to you. Just make it correct and help me in this way. Thanks

Stats: 23/M/5.5/64kg
TDEE: ~1500cal, Workout 600-800cal. Total: ~2100-2300cal

Diet details: +/- 5%
Total cal - 6214
Total carb - 716g
Total Protein - 536g
Total Fat - 134g(~20% Saturated, 0 Trans)

Meal details: (Total weight/Protein/Carb/Fat) All in Grams(Metric)

Chicken breast - 500/150/0/15
Lentils - 200/44/140/2
Kidney Beans - 100/24/60/0
Rice - 200/14/150/0
Skim - 2000/64/96/0
Oats - 150/18/105/12
Orange Juice - 250/0/25/0
Whey Protein - 260/200/0/0
Mass Gainer - 150/22/90/5
Glucose 50% - 50/0/50/0
Olive Oil - 100/0/0/100

*All liquids are scaled in Millilitres.
*I am a bachelor, therefore cooking and cleaning kitchen equipments/utensils is a big challenge for me, and therefore I only do cooking and cleaning once a day(Cooking in morning, cleaning at night). Most of the kitchen equipments (like 50%) were get used/dirty during preparation and cooking of chicken breast (I used to mince/dice chicken and marinate with yoghurt, lime, salt, black pepper, olive oil, spices to cook and preserve properly in my lunch box), and for lentils, rice and oats, I make smoothie (after boiling) with scoop of protein and mass gainer.

[MACKATTACK]

Start with 500 calories over total maintenance level. Then work your way up if need be. So your maintenance is 2300 calories. 6200+ calories is entirely way too much, you will gain alot of fat at that level.

Also the whole "bulking diet" is for guys that gain alot of fat and like to assume its muscle lmao.......

[Windex]

Exactly as Mack said. Also drop the mass gainer, it's garbage - use real food and make your own. You also need to plan out your meals ; First meal of day, last meal of day, preworkout meal, postworkout meal, and 2 other meals (assuming a 6 meal a day structure).

[cousinmuscles]

Most of the foods are good but you can as said above ditch the whey gainer. And the glucose. And minimize orange juice. I doubt you really do that with the beans and whey - that is disgusting. Just sprinkle some oil and some herbs and they're delicious.

Your example calories, protein and carb amount is ridiculous and unsustainable. You will have serious digestion issues with 500g protein. At your size I would pay to see you attempt eat all that in one day. Start at 3000 kcal per day and manage to eat all that food every single day and then adjust so you don't get too fat/gain at a steady pace.

Lentils, kidney beans, chicken breast, rice, olive oil are excellent choices. What you can do is meal prep once a week for 20 of these meals, for three meals per day of this (assuming an examplary 1 cheat meal per week where you won't eat this). Say:

~120g chicken breast (one chicken breast)
100g rice
lentils OR kidney beans, you will have digestion issues if you start too high, start at 25g per meal for a couple weeks, then slowly up to 50g. I eat three meals per day with 100g beans/legumes but I have done so for a very long time. Make sure you drink lots of water because that is a lot of fiber.
teaspoon of olive oil (although flaxseed oil is better and even cheaper, just don't heat it at all)

A breakfast with some whole eggs, extra egg whites, oats, a tbsp of ground flax in the oats as well

A prebed meal with some milk and peanut butter

A post workout whey shake with a piece of fruit

Have salmon once or twice a week instead of chicken breast

Voila a complete and good meal plan, good job mate good choices of foods esp the beans/legumes!

[pksc]

Most of the foods are good but you can as said above ditch the whey gainer. And the glucose. And minimize orange juice. I doubt you really do that with the beans and whey - that is disgusting. Just sprinkle some oil and some herbs and they're delicious.

Yeah, I am planning to drop mass gainer because of maltodextrin but not whey iso, as it will my primary source for protein. Alright will remove glucose and will lower orange juice to 100ml(1 orange=100ml, so can't go below this). Yup, I can do this with beans by soaking it into water for whole night and then cooking it into pressure cooker, it becomes so soft like cheese.
*I hope you are talking about kidney beans.

Your example calories, protein and carb amount is ridiculous and unsustainable. You will have serious digestion issues with 500g protein. At your size I would pay to see you attempt eat all that in one day. Start at 3000 kcal per day and manage to eat all that food every single day and then adjust so you don't get too fat/gain at a steady pace.

Will surely start from 3000cal a day, and then will keep adding 500cal every week.

lentils OR kidney beans, you will have digestion issues if you start too high, start at 25g per meal for a couple weeks, then slowly up to 50g. I eat three meals per day with 100g beans/legumes but I have done so for a very long time. Make sure you drink lots of water because that is a lot of fiber.

Lol.Digestion issue with lentils? Here lentins and rice are our daily meal, specially in vegan families (yes, I do belong to vegan family but I am not vegan at all). There is chance of getting stomach issues if I consume kidney beans before bed, but these issues are tolerable. Will sting ~5-6L of water daily, also because of 40+°c temperature here, right now drinking 3-4Ltrs, but it makes me full.

teaspoon of olive oil (although flaxseed oil is better and even cheaper, just don't heat it at all).

Flaxseed oil are available here, but more expensive than olive, while cost is not an issue for me but quantity is, 10$ for 200ml cold-pressed unfiltered. I'll prefer cod liver/fish oil over flaxseed. Will recalculate my budget for this.

Have salmon once or twice a week instead of chicken breast.

I can only eat chicken when it comes to non vegetarian, nothing else. Once tried to eat fish, vomited because of bad taste and smell.

Voila a complete and good meal plan, good job mate good choices of foods esp the beans/legumes!

Thanks CM. Rice, beans, legumes are hell cheap here and after whey isolate and chicken breast they are the only source of protein and carbs for me.


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Offtopic:
>Is it true body will convert extra calories into fat which not required? If so, then how will body make extra muscles?

>My body is nearly around 15%, but have no accurate data, never took Dexa scan, but I still feel I have more fat than 15% in belly area, love handles and lower back. I use caliper and it always shows below 15% for rest of the body part(~10-13%) and 15 and above for above mentioned area. So my question is shall I start keto diet first to loose these or continue to bulking? I have planning to run tren in future (like in 6-8months), if tren will make me really shredded then will never consider keto.

Thanks once again

[Windex]

Don't add 500calories every week, that is a recipe to put on serious fat. More isn't always better. Marathon not a race. You aren't going to know how 3000 calories works for your body in a 7 day period. Tren isn't a "shredding" steroid . There are no cutting steroids it comes from diet. Steroids help keep muscle so that when people lose weight they are more likely to lose fat rather than muscle mass.