Bulking Diet-Please Critique

[Hugh-Hefner's-Son]

Stats are = 6'1 , 195 , 15% bf , looking to gain some lean mass...about 15lbs


Lifting Days
5 days a week

PRE-WO apple + skim milk
LIFT
PWO 40g whey + 80 g dex

meal 1 3-4 whole eggs + 3-4 turkey sausage
oatmeal + milk

meal 2 1-2 cans tuna + full fat mayo + 2 pieces wheat bread

meal 3 lean protein
veggies / rice / salad / potatoe / pasta

meal 4 almonds + cheese


meal 5 lean protein
veggies / rice / salad / potatoe / pasta


meal 6 celery + natty peanut butter (maybe olive oil too)

meal 7 protein shake + egg whites

[Hugh-Hefner's-Son]

Rest Days

meal 1

3-4 eggs + turkey sausage
oatmeal + skim milk

meal 2
protein shake + skim milk

meal 3
lean protein
veggies / rice / salad / potatoe / pasta

meal 4
tuna + mayo + wheat bread

meal 5
almonds + cheese

meal 6
lean protein
veggies / rice / salad / potatoe / pasta

meal 7
celery + natty peanut butter

meal 8
protein shake + egg whites

[lilchef14]

What is the numbers u are racking in there, like how much carbs, how much protien, how much fat. Ur diet is pretty sound for the most part. Except u are missing efa's. replace the olive oil with flax oil, or take ur omega's. they are essential. Id watch the dairy too, cause it can make u bloated like a mother f*cker. atleast thats how it is for me. I would eat a bigger breakfast. more protien, i usually have 8-9 eggwhites and 2-3 yolks. this should be the meal when u replace the nutrients ur body used up during ur sleep. Other than some minor things, it looks good.

[Hugh-Hefner's-Son]

Thanks bro , I am going to work on the dairy, I just cant let my milk go just yet. What would you recomend to substitute for the minor problems you noticed

[OSTIE]

While you can get away with eating "crappier" foods while bulking ( pastas, milk, cheese, regular pb, etc ), depending on how lean you want to stay, you should still follow the rules of trying to best seperate your fats and carbs. I see you have a couple meals where they are mixed.

Also, your last meal has no fats in it. That meal will be digested way to fast while you are sleeping. Add some flax or olive oil to that meal and make it pro/fat to slow digestion.

Oh yea, even the meal before that (celery and pb ) doesnt constitute as a meal IMO. Add some quality protein to that.

These are just a couple of the quick things i noticed. You should definately tweak this diet to better gain lean mass.

[lilchef14]

bump

[OSTIE]

ACTUALLY, ILL JUST GIVE IT A QUICK RUNDOWN IN CAPS

Stats are = 6'1 , 195 , 15% bf , looking to gain some lean mass...about 15lbs


Lifting Days
5 days a week

PRE-WO apple + skim milk
DEPENDING ON WHEN YOU CONSUME THIS MEAL, IT MAY DO YOU NO GOOD TO GAIN ENERGY WHILE LIFTING. IF AT ALL POSSIBLE, CONSIDER LIFTING AFTER YOUVE CONSUMED A COUPLE MEALS

LIFT
PWO 40g whey + 80 g dex
GOOD

meal 1 3-4 whole eggs + 3-4 turkey sausage
oatmeal + milk
NO FAT HERE WHAT SO EVER. STILL NEED TO REPAIR MUSCLES SO CONSIDER A CARTON OF EGG WHITES WITH THE OATS

meal 2 1-2 cans tuna + full fat mayo + 2 pieces wheat bread
ONCE AGAIN DONT MIX FATS AND CARBS, MAKE THIS A PRO/FAT MEAL

meal 3 lean protein
veggies / rice / salad / potatoe / pasta
HOW MANY CARBS IS THIS?

meal 4 almonds + cheese
NOT NEARLY ENOUGH PROTEIN, ADD SOME QUALITY LEAN MEAT TO THIS

meal 5 lean protein
veggies / rice / salad / potatoe / pasta
ONCE AGAIN, HOW MANY CARBS IS THIS?

meal 6 celery + natty peanut butter (maybe olive oil too)
ADD SOME QUALITY PROTEIN HERE

meal 7 protein shake + egg whites
ADD SOME EFA'S HERE

GOOD LUCK,

-OST

[lilchef14]

the fats are essential man, and OTSIE is right. u need to fix the protien problem. i always have atleast 60gms. of protien w/ every meal. and complex carbs man are essential. eat more leafy greens. the fiber is good for ya. keep ya clean. but like oats, i seriously eat oat with alot of my meals. lol, splenda, i love splenda.

[lilchef14]

Good luck man, pm me if u have anymore concerns or questions

[Hugh-Hefner's-Son]

Thanks guys, your are a great help. Any suggestions what I can substitute for my celary + natty peanut butter snack, I need a lean protein with the natty

[Hugh-Hefner's-Son]

Why is it not okay to have a 3-4 whole eggs with oatmeal and milk after my PWO shake. I thought that it was okay to have this type of meal as a post workout meal ???

[OSTIE]

Why is it not okay to have a 3-4 whole eggs with oatmeal and milk after my PWO shake. I thought that it was okay to have this type of meal as a post workout meal ???

Well first, you never want to mix fats and carbs as they provide a synergistic effect, which leads to gaining fat.

You want the slow burning carbs with protein for your PPWO to help ensure your muscles( or glycogen levels ) are repaired after lifting, in laments terms.

Its hard to explain in technical terms, most get confused reading it anyways. I would have to cite sources or quote professionals.

If you are truely interested, I can probably dig up some articles which explain it in much more detail.

[AandF6969]

Calculate the macros on all your meals...

www.fitday.com

or

http://www.ntwrks.com/~mikev/chart1.html