Bulking in a week

**RockyX** · 04-08-2004, 11:15 PM

Okay guys, here is my planned bulk diet. My goal is to add mass without going over 12% at any time (I am about 9% now). My training split will look like this:
Monday= Chest/Arms
Tuesday= Cardio & Abs
Wednesday= Shoulders/Back
Thursday= Cardio, Abs, & Legs
Friday= Arms
Saturday= NOTHING
Sunday= Cardio & Abs

I'm doing arms twice a week, because I am really prioritizing them. I did my best to put 72 hours between the arm workouts though. Anyways, here is my proposed Bulk Diet for Workout Days, followed by Cardo & Abs day diet.

Bulk Diet. Workout Days Protein Carbs Fats Calories

Meal 1
2 packets oatmeal 8 38 4 200
1 banana 1 27 0 105
1 scoop protein 22 4 1.5 120

Meal 2
2 slices wheat bread 6 26 2 138
1 can tuna 32 0 1 150

Meal 3
2 scoop protein 44 8 3 240
1 tbsp. flax oil 0 0 14 130

WORK OUT

Meal 4
2 scoop protein 44 8 8 240
4 tbsp. honey/ 70g Dextrose 0 68 0 256

Meal 5
1 Cup Whole Wheat Pasta 14 84 2 420
Chicken Breast 38 0 11 250

Meal 6
Chicken breast 38 0 11 250
1 Cup Brown Rice 5 46 2 218

Meal 7
2 scoop protein 44 8 3 240
2 tbsp. peanut butter 8 6 16 190

Totals Protein Carbs Fat Calories
304 323 78.5 3147

Sorry if that's hard to read, it is cut and pasted from a spreadsheet

**RockyX** · 04-08-2004, 11:16 PM

Bulk Diet. Cardio Days Protein Carbs Fats Calories

Meal 1
3 whole large eggs 21 3 21 303
1 scoop protein 22 4 1.5 120

Meal 2
2 slices wheat bread 6 26 2 138
1 banana 1 27 0 105

Meal 3
2 scoop protein 44 8 3 240
6 oz yogurt 6 32 2 170

Meal 4
1 cup mixed nuts 24 35 70 814

Meal 5
1 can tuna 32 0 1 150
100g sweet potatoe 2 28 0 118

Meal 6
Chicken breast 38 0 11 250
1 Cup Brown Rice 5 46 2 218

Meal 7
2 scoop protein 44 8 3 240
2 tbsp. natty peanut butter 8 6 16 190

Totals Protein Carbs Fat Calories
253 223 132.5 3056

**Spoon** · 04-09-2004, 08:00 AM

Iam also on a bulking diet. I also weigh in the region of 165 but i aim for 3600 cals. 1000 more than daily maintenance. bulking faster w minimal fat gain.

Spoon

**RockyX** · 04-09-2004, 09:03 AM

I don't think it would be hard to add maybe another 400 cals in there if you guys think I should. Just trying to do it with a minimum amount of fat gain.

**daman1** · 04-09-2004, 09:13 AM

REPLYING IN CAPS...

Originally Posted by RockyX

Okay guys, here is my planned bulk diet. My goal is to add mass without going over 12% at any time (I am about 9% now). My training split will look like this:
Monday= Chest/Arms
Tuesday= Cardio & Abs
Wednesday= Shoulders/Back
Thursday= Cardio, Abs, & Legs
Friday= Arms
Saturday= NOTHING
Sunday= Cardio & Abs

I'm doing arms twice a week, because I am really prioritizing them. I did my best to put 72 hours between the arm workouts though. Anyways, here is my proposed Bulk Diet for Workout Days, followed by Cardo & Abs day diet.

Bulk Diet. Workout Days Protein Carbs Fats Calories

Meal 1
2 packets oatmeal 8 38 4 200
1 banana 1 27 0 105
1 scoop protein 22 4 1.5 120

SCRAP BANANA AND GO WITH PLAIN OATMEAL AND PROTEIN

Meal 2
2 slices wheat bread 6 26 2 138
1 can tuna 32 0 1 150

SCRAP WHEAT BREAD AND GO WITH PRO/FAT MEAL

Meal 3
2 scoop protein 44 8 3 240
1 tbsp. flax oil 0 0 14 130

LOOKS FINE...

WORK OUT

Meal 4
2 scoop protein 44 8 8 240
4 tbsp. honey/ 70g Dextrose 0 68 0 256

LOOKS GOOD

Meal 5
1 Cup Whole Wheat Pasta 14 84 2 420
Chicken Breast 38 0 11 250

I WOULS CRAP THE PASTA AND ADD A BETTER CARB THERE, BUT THATS JUST ME..

Meal 6
Chicken breast 38 0 11 250
1 Cup Brown Rice 5 46 2 218

CUT DOWN THE BROWN RICE TO A 1/2 CUP

Meal 7
2 scoop protein 44 8 3 240
2 tbsp. peanut butter 8 6 16 190

MUCH BETTER CHOICES FOR FATS IN THIS MEAL. YOU NEED TO UTILIZE SOMETHING BETTER SUCH AS ALMONDS OR FLAX HERE TO REEP THE SLOW DIGESTING BENEFITS...

Totals Protein Carbs Fat Calories
304 323 78.5 3147

Sorry if that's hard to read, it is cut and pasted from a spreadsheet

**daman1** · 04-09-2004, 09:14 AM

Also, I don't know which one of the two diets you posted is for your cardio days and which one if for your weight training days. I assumed the one I critiqued was for your training days and that you didn't do carido first thing in the A.M.

**RockyX** · 04-09-2004, 09:27 AM

You're right, the one you critiqued is for non cardio days....you just sliced about 80g of carbs from my diet though hehe. I was just under the assumption that carbs=growth? And I should tell you meal 6 & 7 are at late night times, so if I scrap the carbs from the other meals I will be trying to bulk with only 2 carbs meals, and one of the will be late night???

**daman1** · 04-09-2004, 09:30 AM

You still have more than 2 carb meals as the only place I said to switch from pro/carb to pro/fat was in meal 2

**RockyX** · 04-09-2004, 11:41 AM

You're right, hehe my bad bro. What do you think though, do the total calories and macros look right for me to gain lean mass?

**daman1** · 04-09-2004, 12:52 PM

Your taking in carbs with meals 1,4,5, and 6. It is ok to take in carbs late as long as your diet still allots you the calories and nutrients and I think you'll be straight.

**RockyX** · 04-09-2004, 03:56 PM

Cool. So do you think that my cardio day diet is straight? Do you think the sugar in the yogurt, and the Orange Juice (in the morning, not listed 8 o.z.) will hurt too much? I bought fat free yogurt, its got about 20 carbs but 11g of sugars, but some of those sugars maybe come from the fruit in it.

**daman1** · 04-09-2004, 04:09 PM

Originally Posted by RockyX

Cool. So do you think that my cardio day diet is straight? Do you think the sugar in the yogurt, and the Orange Juice (in the morning, not listed 8 o.z.) will hurt too much? I bought fat free yogurt, its got about 20 carbs but 11g of sugars, but some of those sugars maybe come from the fruit in it.

I haven't checked that out yet, but I am running out the door and will critique later if you'd like.

D