bulking diet design

[bodybuilder1107]

ive done my research and have my first cycle so now im designing the diet before i start im still cutting but should finally be done soon any help is appreciated.

23 yo
230 lbs at 10 percent bf
6 foot 1 inch tall
bulk cycle(test-e with prop kick start)

food to build on:
protein
chicken breast/tuna/turkey/protein powder/egg whites

carbs
wheat bread/oats/brown rice

fats
peanut butter/flax oil

doing six meals a day start with wake up at 6:30 am and in the gym around 7until8a.m then day is free until 7 p.m where i train mma

i have the general idea as i am cutting on reduced calories but do not count them i need help on the bulk, not sure what to eat on wake up seeing how ill be traing at 7 am now, bedtime will be a slow released protein shake(casein) i just need to put them in the right spots with the right ammounts to add the most quality mass from my first cycle i want to be ready for the beach season as a monster, ill be into 2nd cycle in the spring time

thanks to all

[bodybuilder1107]

bump for phate

[bodybuilder1107]

no help

[Phate]

no help

sorry bro, i promise i'll get to it tomorrow but i just took two online tests and i have a couple more to take, plus homework and i have to be up at 5 tomorrow, so i'll try to get to it during my off hour at school

[M302_Imola]

We really need macros to help you tweek your cutter into a bulker. Counting calories is not deficult...think about it you typically eat the same stuff day-in and day-out. So you take the time to figure out a typical days macros and there you have it for the whole week (note: your diet should differ on training days and non-training days). As far as your first meal of the day (since you workout at 7am) I would go with 50g of whey with 1 cup oatmeal maybe even throw in a banana. Idealy you want to consume this first meal 45 min to an hour before you hit the gym. Post up exact diet with macros and we can go from there

[bodybuilder1107]

im not sure on macros average day looks like this:

morning run
meal1: half cup oatmeal 2 scoops protein with 8oz. water
meal2:turkey wheat sandwich or chicken breast plain
meal3:chicken breast(always one breast=about 8 oz)
meal4chicken breast ( meal2,3,4 can be sandwich(2 wheat slices with mustard and turkey or ground up chicken)or just chicken or egg whites, depends on energy and hunger levels)
meal 5 chicken breast
bedtime chicken breast or eggs

meals very if im feeling good ill eat just chicken to save on carbs but if i feel tired or weak ill add wheat bread to one of the meals to get energy stores up
but bulking ill use alot more

[Reed]

Yeah I can tell you right now you need to measure the ounces in the meat your eating. Edit: I thought the above was your bulking diet I'm guessing thats your cutter diet. Add in oats, sweet potatoes, and maybe a cup of brown rice during the day to each meal and don't forget about you EFA's as I see your not getting any from your diet. When you bulk add some red meat to your diet.

[bodybuilder1107]

yeah i add in brown rice sometimes, never had sweet potatoes before the meat is usually 8 oz but sometimes not i guess, i sometimes take peanut butter in the morning but recently switched to flax but havnt incorperated it yet

[Phate]

im not sure on macros average day looks like this:

morning run
meal1: half cup oatmeal 2 scoops protein with 8oz. water
what type of protein?
meal2:turkey wheat sandwich or chicken breast plain
where do you get the turkey? is the bread really whole wheat or imitation?
meal3:chicken breast(always one breast=about 8 oz)

meal4chicken breast ( meal2,3,4 can be sandwich(2 wheat slices with mustard and turkey or ground up chicken)or just chicken or egg whites, depends on energy and hunger levels)
meal 5 chicken breast

bedtime chicken breast or eggs
switch to casein protein(cottage cheese, casein powder etc...
meals very if im feeling good ill eat just chicken to save on carbs but if i feel tired or weak ill add wheat bread to one of the meals to get energy stores up
but bulking ill use alot more

how often are you eating?

how many total cals/pro/carbs/fats are you shooting for in a day?

do you want an all-out bulk or a clean bulk?

what is your BMR?

[bodybuilder1107]

i eat every 3 hours and i want the best bulk i can get without alot of fat i put on size fairly quickly but can also put on fat quickly if im not careful, i get one gram per lb of body weight for protein but carbs i feel out depending on energy level and no method on fats, not sure on bmr but cant find the calculator on bb.com, was thinking on a ratio of 55p/30c/15f so ill need about 330 grams of protein but only weigh 230 is that right?

[bodybuilder1107]

found calculator my bmr is 2100 cals a day but ill be weight training in the am and mma training in the pm

[bodybuilder1107]

i eat every 3 hours and i want the best bulk i can get without alot of fat i put on size fairly quickly but can also put on fat quickly if im not careful, i get one gram per lb of body weight for protein but carbs i feel out depending on energy level and no method on fats, not sure on bmr but cant find the calculator on bb.com, was thinking on a ratio of 55p/30c/15f so ill need about 330 grams of protein but only weigh 230 is that right?

found calculator my bmr is 2100 cals a day but ill be weight training in the am and mma training in the pm

added the activity level,etc. and my maintenance level will be 3700 calories, hope this is helping im not a newbie and know how to diet im just not sure on how to break it down and tweak it for the best results and i wanna be on point when i start the cycle, thanks again

[Phate]

i eat every 3 hours and i want the best bulk i can get without alot of fat i put on size fairly quickly but can also put on fat quickly if im not careful, i get one gram per lb of body weight for protein but carbs i feel out depending on energy level and no method on fats, not sure on bmr but cant find the calculator on bb.com, was thinking on a ratio of 55p/30c/15f so ill need about 330 grams of protein but only weigh 230 is that right?

i would shoot for a 45/45/10 ratio and adjust from there, and 330g of protein is fine for 230lbs, remember that AS increase protein synthesis

the diet that i critiqued is a good lean bulker, just make sure you keep the cals around 4400 if your gonna be going cardio and adjust it up till you start to gain more fat than you'd like, then go down and stay at that level, kinda like cycling clen

[MuscleScience]

Post up pics so we can see your huge frame.

[bodybuilder1107]

i would shoot for a 45/45/10 ratio and adjust from there, and 330g of protein is fine for 230lbs, remember that AS increase protein synthesis

the diet that i critiqued is a good lean bulker, just make sure you keep the cals around 4400 if your gonna be going cardio and adjust it up till you start to gain more fat than you'd like, then go down and stay at that level, kinda like cycling clen

so should i down the protein alittle? and for adding cals should i step them up how much a week until i start to gain fat? about 250-300?

[bodybuilder1107]

does someone have an example diet the they could post and i could tweak it using my food?

[pampama]

How far do you want to gain?

[bodybuilder1107]

How far do you want to gain?

what do you mean? weight wise? i just want as much clean muscle as possible, i want to be the biggest i can, not pro or anuthing but still a monster

[slmcook28]

Heres one you can tweak.

http://i33.tinypic.com/2v16vbp.jpg

[novastepp]

found calculator my bmr is 2100 cals a day but ill be weight training in the am and mma training in the pm

there's no way that's correct.