Advice on bulking diet..

[Bryaaaaan]

21 years old, 10-12%bf, 5'10'' 194lbs.. Bench about 285 (4 reps)
Goals are to bulk until I think its time to cut.. maybe try Palumbo Diet..
Mat. Cals. 3500 (Ectomorph)

Cals/Pro/Carbs/Fat

Breakfast: 650/45/94/5 No Time to cook in morning..
Casein/Whole Milk
1 Cup Oats
Banana

Meal 2: 600/50/72/0/
8oz Chicken
12oz Sweet Taters (I add nothing)
Broc,Bell Peppers..

Meal 3: 590/48/12/38
1 Can Tuna
1/2 Cup Peanuts
1 Tb Flaxseed Oil

Meal 4 PWO: 600/42/80/5
Ground lean beef
80g Pasta

Meal 5 PPWO: 800/70/81/2
3 Slices White bread
1 Can Tuna
Banana
Whey Shake
Dextrose

Meal 6: 500/50/72/0
8oz Ground Turkey
12oz Sweet Potatoes
Broc/Carrots/Yellow/Green/Red/Orange Bell Peppers.. heh Cant figure out which taste better.. yellow is 4x's more expensive though..

Meal 7: 450/50/54/12
8 Egg Whites
2 Whole Eggs
1 Cup Oatmeal

Bed: 200/7/39/1.5
1 Cup Yogurt

Total Macro's:
4390 Calories/ 362g Protein/ 504g Carbs/ 63.5g Fat

I want to maximize my diet so any help is appreciated..I dont know if I'm missing anything.. I started dieting April 2008, 9 months ago and since then I've put on 16lbs.. previous weight 178, now 194..

[Deltasaurus]

IMO less protein slightly more fat not to much more, and whats your carbs figure it out for me

[Bryaaaaan]

Alright i need to read some labels.. give me 5-10min..
What does your diet look like?

[Bryaaaaan]

Edited..

[Bryaaaaan]

Oh this is why I ask for help.. I got 54%Carbs/ 39% Protein/ 7% Fat... blah............ I know its something else like 40/40/20..

[Deltasaurus]

1st are you using gear????
2nd If i were u I'd go with 1.25 grams of protein per pound of deisred or target LBM and .4-.5 grams of fat per pound of target LBM and then fill in the void with Good Carbs, so say you were going with the 3500 hundred Cals get your protein and fats in grams Multiply fat by 9 and protein by 4 the sum of that minus it from 3500 then take that number divide by 4 and thats the number of carbs id have if i was in your shoes.

[Deltasaurus]

also post up some pics

so far though looks like your doing everyting right by your weight gain if your all natty and ur gaining more than 3lbs Max a month your adding to much fat IMO you can expect to optimally put on 1.5-2lbs of LBM a month and then i guess slightly more to account for water and glycogen.

-AJ

[Bryaaaaan]

I needa get a camera, I'm going to train for several years naturally.. max out there and then may consider some gear.. maybe when i'm 25ish... I'm going to figure out all the equations and stuff right now..

[Deltasaurus]

im natty till about 25 then ill decide weather im gearing it up or not as well. Hey im gunna be offline for a while but ill check this again in a couple hours before i crash out and then again in the morning so ill do what i can with what you have ok.Also some people may have different opinions on Diet these are just my personal opinions.

-AJ

[Bryaaaaan]

@ 1.25g per body weight = 972 Calories of Protein
@ .4=77g of Fat - 693 Calories or @ .5=94 -846 Calories of Fat..
= 1665 Calories of Fat and Protein..
= leaves 1835 Calories of Good Carbs..
..Grand Total of 3500

i'm eating about 4400 Calories to bulk, I heard about 1.8-2g of protein per body weight is good for bulking.. I watched a video on dieting by Milo Scarchev somewhere here on the forums.. the remaining 900 calories is carbs and protein..


Question: If my mat. Calories are 3500.. how many more calories should I eat to gain weight?

[Deltasaurus]

In my Humble Opinion unless your on using AAS or Cutting more than 1.25 grams of protein per pound of LBM is overkill, if your Maint. Cals are 3500 I'd try 3800-3900 for starters and if u gain more than 3lbs a month slightly decrease till your are gain no more than 3lbs a month

-aj

[Bryaaaaan]

hmm yea I know what you mean, I guess i'd rather have an excess then a deficit thats why i do almost 2g of pro per body weight... but to each their own.. I guess i'll have to practice trial and error as everyone else does.. thanks for your help.. you check out the Palumbo diet yet?

[M302_Imola]

21 years old, 10-12%bf, 5'10'' 194lbs.. Bench about 285 (4 reps)
Goals are to bulk until I think its time to cut.. maybe try Palumbo Diet..
Mat. Cals. 3500 (Ectomorph)
Looks like you are strong as hell and have a great foundation!
Cals/Pro/Carbs/Fat

Breakfast: 650/45/94/5 No Time to cook in morning..
Casein/Whole Milk
1 Cup Oats
Banana
Switch to whey instead of the casein, you need a fast acting protein here

Meal 2: 600/50/72/0/
8oz Chicken
12oz Sweet Taters (I add nothing)
Broc,Bell Peppers..
Looks good!

Meal 3: 590/48/12/38
1 Can Tuna
1/2 Cup Peanuts
1 Tb Flaxseed Oil
Switch the peanuts for almonds and I prefer fish oil over flaxseed oil

Meal 4 PWO: 600/42/80/5
Ground lean beef
80g Pasta
Looks good, I think you mean pre-workout not post workout (pwo).

Meal 5 PPWO: 800/70/81/2
3 Slices White bread
1 Can Tuna
Banana
Whey Shake
Dextrose
Looks like this is your PWO (post workout) meal...looks good, make sure you get this in within 30 min of your workout!

Meal 6: 500/50/72/0
8oz Ground Turkey
12oz Sweet Potatoes
Broc/Carrots/Yellow/Green/Red/Orange Bell Peppers.. heh Cant figure out which taste better.. yellow is 4x's more expensive though..
Your macro's are off, the ground turkey has to contain some fat. Looks good though

Meal 7: 450/50/54/12
8 Egg Whites
2 Whole Eggs
1 Cup Oatmeal

Bed: 200/7/39/1.5
1 Cup Yogurt
Get rid of the yogurt and add the casein here with 1-2 tbl spoons of natural peanut butter

Total Macro's:
4390 Calories/ 362g Protein/ 504g Carbs/ 63.5g Fat

I want to maximize my diet so any help is appreciated..I dont know if I'm missing anything.. I started dieting April 2008, 9 months ago and since then I've put on 16lbs.. previous weight 178, now 194..

Comments in bold!
Great progress thus far! Keep up the good work and your diet looks good just make a few tweeks and your set!

[Bryaaaaan]

Yea I didn't have the ground turkey on hand cause I ran out but I know its 99/1..I chose casein instead of whey because.. if i ate eggs like I'm supposed too I believe they are a slow acting proteins in the morning.. Anyways i'll give the tweak a try see how I feel.. thanks for the advice..

Also.. are almonds better source of good fats?

[Deltasaurus]

hmm yea I know what you mean, I guess i'd rather have an excess then a deficit thats why i do almost 2g of pro per body weight... but to each their own.. I guess i'll have to practice trial and error as everyone else does.. thanks for your help.. you check out the Palumbo diet yet?

yeah i checked it out im not a fan of it, its not for me personally

[M302_Imola]

Yea I didn't have the ground turkey on hand cause I ran out but I know its 99/1..I chose casein instead of whey because.. if i ate eggs like I'm supposed too I believe they are a slow acting proteins in the morning.. Anyways i'll give the tweak a try see how I feel.. thanks for the advice..

Also.. are almonds better source of good fats?

Give this a try for your breakfast protein: 8oz Egg Beaters (you can get Heidi's brand liquid egg whites at Walmart for pretty cheap) about 2 oz of water and one scoop of whey protein...shake in a shaker and viola a quick and easy meal + the oats and banana. If you are in a real hurry try blending your oats and banana with the concauction above.

And yes almonds are a better fat source than peanuts!

[Bryaaaaan]

Will your shake with Raw Eggs produce the same results opposed to cooking the egg whites, once again I've heard mixed discussions. I know S. Stal did it in the Rocky movies..

Which I'm still shooting for his crazy ab workout on the bench, heh..

[M302_Imola]

Will your shake with Raw Eggs produce the same results opposed to cooking the egg whites, once again I've heard mixed discussions. I know S. Stal did it in the Rocky movies..

Which I'm still shooting for his crazy ab workout on the bench, heh..

Raw eggs protein is not very bioavailable by the human body unless it is cooked. So the old movies like sly cracking an egg and throwing into a shake are crap. The liquid egg whites (Heidi's brand or Egg Beaters) I suggested are pasteurized so the body can make use (breakdown) this protein either in the raw form or cooked. Just read on the carton and make sure it says pasteurized.

[Bryaaaaan]

off topic, whats good for stretch marks.. I discovered my first one from pit to chest, i feel horrible I want to kill myself, heh.. anyone?

[fit4ever180]

vitamin e works best for me... there are lotions that are designed for that as well, but their affects very by the individual...

[british bulldog 1]

diet doesnt look great to be honest

[Bryaaaaan]

Well what needs to be revised?

[HoustonBC]

as for your diet go with 50% protein 25% carbs 25% fats
emu oil for your stretch marks

[M302_Imola]

diet doesnt look great to be honest

His diet really isn't that bad he just needs to make a few adjustments like some of the recommendations above. How would you tweek his diet? Some constructive criticism would be nice instead of your useless comment above!

[M302_Imola]

as for your diet go with 50% protein 25% carbs 25% fats
emu oil for your stretch marks

His primary goal is to bulk so his macros should be more like 40% protein, 40% carbs, 20% fats. IMO, a sufficient amount of carbs is vital to a bulk diet.

[Bryaaaaan]

Thanks Imola, I'm surfing the internet trying to find a "great" way to diet.. I'm no expert so i'm inquiring.. constructive criticism please.. less useless comments bulldog.

So if bulking is 40/40/20.. w/ my maint. calories it would look like this...
1600 Calories of Protein
1600 Calories of Carbohydrates
800g Calories of Fat
-----------------------
= 4000 Calories..

I did exact Calculations and this is what I've have come up with..

Calories/Protein/Carbohydrates/Fat

Breakfast: 681/43/97/13.5
Casein Protein: 110/24/3/.5
Whole Milk: 150/8/11/8
Oatmeal: 300/10/52/5
Banana: 121/1/31/0

Meal 2: 526/55/73/0
8oz Chicken: 200/40/0/0
12oz Sweet Taters: 300/12/68/0
Broccoli: 26/3/5/0

Meal 3: 560/46/12/39.5
1 Can Tuna: 150/32/0/1.5
1/2 Cup Peanuts: 320/14/12/28
1 Tb Flaxseed Oil: 90/0/0/10

Meal 4 Pre Workout: 600/48/80/8.3
6oz Lean beef: 200/34/0/6.3
Pasta: 400/14/80/2

Meal 5 PWO: 741/71/86/12
3 Slices White bread: 210/6/42/1.5
1 Can Tuna: 150/32/0/1.5
Banana: 121/1/31/0
Whey Protein: 110/24/2/1
Whole Milk: 150/8/11/8
Dextrose: ...

Meal 6: 501/45/73/1.5
6oz Ground Turkey: 175/32/0/1.5
12oz Sweet Potatoes: 300/12/68/0
Broccoli: 26/3/5/0

Meal 7: 526/44/52/9
8 Egg Whites: 136/24/0/0
2 Slices Turkey: 90/10/0/4
1 Cup Oatmeal: 300/10/52/5

Total Macro's:
4135 Calories, 352g Protein, 473g Carbohydrates, 84g Fat

%: 38.72% Protein, 52.03% Carbs, 9.25% Fat..

Its obvious I need to convert 10% of my calories from Carbs to Fat to get the extra KCalories.. How or where do I make my adjustment?
Thanks for help..

I'm doing the numbers and they dont make much sense, so... yea...I'm stumped!
Based on the Sticky on this forum, I need more Pro/Fat Meals so I need to drop alot of Carbs.. and save them for breakfast, post workout, and one other meal, then maybe bumb myself to 8 meals a day..

after 2 hours of blah.. This is the closest I could come to 40/40/20..

Meal 1: Breakfast: 681/43/97/13.5
Casein Protein: 110/24/3/.5
Whole Milk: 150/8/11/8
Oatmeal: 300/10/52/5
Banana: 121/1/31/0

Meal 2: 572/60/22/28
8oz Chicken: 200/40/0/0
1/2 Cup Peanuts or Almonds: 320/14/12/28
Broccoli: 52/6/10/0

Meal 3: Meal 3: 560/46/12/39.5
1 Can Tuna: 150/32/0/1.5
1/2 Cup Peanuts: 320/14/12/28
1 Tb Flaxseed Oil: 90/0/0/10

Meal 4 Pre Workout: 600/48/80/8.3
6oz Lean beef: 200/34/0/6.3
Pasta: 400/14/80/2

Meal 5 PWO: 741/71/86/12
3 Slices White bread: 210/6/42/1.5
1 Can Tuna: 150/32/0/1.5
Banana: 121/1/31/0
Whey Protein: 110/24/2/1
Whole Milk: 150/8/11/8

Meal 6: 401/43/11/17.5
6oz Ground Turkey: 175/32/0/1.5
Peanut Butter: 200/8/6/16
Broccoli: 26/3/5/0

Meal 7: 546/48/12/32
8 Egg Whites: 136/24/0/0
2 Slices Turkey: 90/10/0/4
½ Cup Peanuts or Almonds: 320/14/12/28

Meal 8: 200/8/48/0
8oz Sweet Potato: 200/8/48/0

Total Macro’s:
4301 Calories, 367g Protein, 368g Carbohydrates, 150.8g Fat
41.4% Protein, 41.5% Carbohydrates, 17.1% Fat

I dont know if this is any good, based on the Unofficial how to bulk tab I'm right where I should be, meal 8 needs to be readjusted but I need the carbs to balance out the percentage.. i feel like I'm close to the right track, others might think I'm far off.. anyways sorry for the longest post in the world, thanks for help once again..

[M302_Imola]

You said before you primary goal is to bulk, is this still the case? Some have had good success with a "lean bulk" but other say just all out bulk then cut. I have done both methods and each has it own vices. I need to know your ultimate goal, 5'10" 215lbs @ 15% bf or 200 lbs @ 10% bf? How accurate is your acessment of your bf being 10-12% at the moment...how did you have this measured or was this a educated guess? Let me know these things and we can go from there bro.

[Bryaaaaan]

well it is an educated guess, but I have abs that are more than visible...I can not pinch any fat on my shoulders chest or rest of arms,
Well can you explain which diet is for what, I want to grow as fast as I can, Which diet would do that? Pro/Carb/ or the Pro/Fat?

If the Pro/Fat one is sufficient I would love to give that a ttry.. I hope I answered your question. The reason for a change is alot my %'s were not in check with 40/40/20 and I found that the Pro/Fat meals were the only way to get there..

[Bryaaaaan]

I hope this helps, I know I need alot of work, like I said in an earlier post, I was @ 178 and now @ 194.. so I've made sufficient gains for finishing my 9th month on diet... My biceps.. I've had trouble finding a workout that really works.. thats a weakness I need to fix..


Going to work, I'll check back after..

[M302_Imola]

You look good bro and have made some nice improvements. Your body fat acessment looks accurate, I would put you close to 10%bf. That being said I think you will prefer and all out bulk diet, which will consist of macros being 40/40/20. This means most meals will consist of protein/carb. I would consume protein/carb meals, meals 1-5 and then meals 6,7 do protein/fat meals. 4000cals should be a good starting point for you that will put you having around 570 cals per meal for 7 meals. Try to keep the cals consistent throughout all your meals. What I have outlined above is what I consider an all out bulk diet. You need to still eat clean and will sometimes have to force feed yourself all the carbs.

I don't recommend the following for your goals but just an fyi this is how I like to "lean bulk". Macros 50/30/20 and about 300 cals over maintenance. The key here is to only take in carbs with breakfast, pre workout, and post workout. The rest of your meals will be protein/fat.

Hope this helps bro!

[Bryaaaaan]

Thank you for your help first off, just wondering if you got mixed up with the macro's... My Pro/Carb meals are 50/30/20.. and Pro/Fat are 40/40/20..

you said pro/carb is 40/40/20 and pro/fat is 50/30/20.. I cant get to those percentages, its opposite.

but yea i'd like to be 200lbs 10%bf instead of 215lbs @ 15%bf, So i'm going to try Pro/Fat in 7 meals 4000 cals, 40/40/20.

[Bryaaaaan]

Hey according to the sticky tab "unofficial how to bulk tab".. swiss cheese or other cheeses, and mayo which is like ranch are ok to eat? lol
I had to ask.. I'm eat 4 Pro/Fat Meals.. so..
tuna/peanuts
chicken/cheese
eggs/almonds
tuna/ full fat mayo "ranch is mayo" lol maybe going to far..

[M302_Imola]

Thank you for your help first off, just wondering if you got mixed up with the macro's... My Pro/Carb meals are 50/30/20.. and Pro/Fat are 40/40/20..
I think you are misunderstanding. On pro/fat meals you shouldn't be consuming any carbs (well only trace amounts) and with pro/carb meals you shouldn't be consuming any fats (again, only trace amounts), so how could your macro breakdown be 40/40/20 for your pro/carb meals with no fat present? Your macro breakdown for this particular meal should be 40/40 (pro/carb).

you said pro/carb is 40/40/20 and pro/fat is 50/30/20.. I cant get to those percentages, its opposite.
No, I said for an all out bulk diet your total macros should be 40/40/20, and 50/30/20 for "lean bulk" diet.

but yea i'd like to be 200lbs 10%bf instead of 215lbs @ 15%bf, So i'm going to try Pro/Fat in 7 meals 4000 cals, 40/40/20.

Then you should try the lean bulk diet I proposed with macros being 50/30/20 where you consume carbs with breakfast, pre workout, and post workout.
comments in bold