Need some suggestions to add to bulking diet.

[Gucks]

Alright, quick bio of me. i started lifting about the start of June 2010 after a 2 months stint in hospital, i was down to 135ibs @ 6"3" (borderline anorexic). Saw a dietition in hospital, got a personal trainer for first month out 2 get me started and never looked back. Now I'm a healthy 172ibs 10-12% bf, but i want alot more. My first 4 weeks i gained 17ibs of good weight, then it was concistently about 2ibs a week untill October. Ive just hit a wall, been hovering at about 170 for 3 months and i cant get passed it. ive upped my calories, changed my workouts around and tryed every supp under the sun 2 get me moving again. No success so far.

First heres my diet including supps:
6:00am - pre-workout on empty stomach (just mix my own beta, aakg + creatine)
- 100g raw weight oatmeal + 300ml full fat milk + EFA's and multi-vitamin

8:00am - PWO 30g whey, 1g HMB, 5g EAA's, 150ml milk, 20g dextrose.

12:30pm - 150g white rice(raw w.), 100g chicken breast(cooked w.) + 50g almonds

3:30pm - same as 12:30

6:30pm - living at home so w/e moms cooking :P usually potatoes, meat, veg.

9:30pm - 2 bananas, 30g casein, ZMA,i allow myself something sweet usually aswell.

I work it out to be around 4k calories, with 250g protein (1.5g per ib BW)

Been told im to young and to inexperienced for AAS yet and i want to get to 200ibs naturally first. feel free to flame, i need advice. ive read the bulking diet posted on here and i dont like it, over 500g of protein seems rediculous to me.

last thing i wanted to add, i ran out of maltodextrin and both dextrin and dextrose were out of stock so i just used table sugar (sucrose) bad idea? its rediculous sweet for a start but if it works while i get new order idm.

[gbrice75]

500g of protein IS ridiculous in most cases, and you definitely don't need that much given your weight.

I need to see your diet with macros (accurate protein/carbs/fats) because a) you probably aren't eating as much as you think/say, and b) I doubt that diet works out to 4000 calories/day.

[Gucks]

here's a full breakdown of calories taken from packaging or nutritiondata.self.com

6:00am - pre-workout shake - almost no calories
- 100g oats + 300ml milk - 17.5g P, 85g C, 18g F - 568 kcal
8:00am - PWO - 30g whey + 150ml milk + 30d dextrin - 30g P, 35g C, 5g F, 300 kcal

12:30 - 150g white rice (raw weight) + 50g almonds + 75g chicken breast (cooked weight) - 35g P, 153g C, 44g F - 1145 kcal

3:30 - same as 12:30

6:30 - diner, changes every day but usually potatoes + veg of some sort + fish/beef - i estimate around 1000 kcal.

9:30 - 30g casein + 300ml milk + 2 bananas - 30g P, 27g C, 10g F - 350 kcal

thats 4.5k. ill be honest and say some days i slip on 9:30 meal, but i get the rest without fail.

[gbrice75]

here's a full breakdown of calories taken from packaging or nutritiondata.self.com

6:00am - pre-workout shake - almost no calories
- 100g oats + 300ml milk - 17.5g P, 85g C, 18g F - 568 kcal

Make this a quality meal. Of course you're not making gains when 162 of your 568 calories are via fat and the rest is almost all carbs. A measly 70 calories is protein. Drop the milk or make it skim and eat a real protein source here. A whole egg or 2 plus a bunch of whites

8:00am - PWO - 30g whey + 150ml milk + 30d dextrin - 30g P, 35g C, 5g F, 300 kcal

Beef this up. 50g whey + 50g carbs. I'd add a 1/2 cup oats into the shake for a nice balance of simple/complex carbs.

12:30 - 150g white rice (raw weight) + 50g almonds + 75g chicken breast (cooked weight) - 35g P, 153g C, 44g F - 1145 kcal

Jesus man, this is a terrible meal. really? 1145kcal in one sitting? You should be gaining weight... fat. 44g of fat in one sitting is disgusting. Drop the almonds here. Keep the white rice if you want (i'd go with brown) and obviously keep the chicken, maybe bump it up a bit for more protein in this meal. But for God sake man reduce the fat!

3:30 - same as 12:30

Same problem as 12:30

6:30 - diner, changes every day but usually potatoes + veg of some sort + fish/beef - i estimate around 1000 kcal.

Too high in one sitting again. Your body can only process so much at one time. The rest will be waste or stored as bodyfat. This is wasted nutrition.

9:30 - 30g casein + 300ml milk + 2 bananas - 30g P, 27g C, 10g F - 350 kcal

Sugar sugar sugar before bed. Drop the bananas at least.

thats 4.5k. ill be honest and say some days i slip on 9:30 meal, but i get the rest without fail.

Dude, if i'm being honest, your diet is horrific. Your fat to protein ratio sucks. You expect to make gains when your protein isn't much higher then your fat intake? I have you estimated at around 200g of protein/day, maybe less.

Check out my diet below for an example of a balanced clean diet. Note i'm cutting so it's around 2500 calories, but note food choices, carb and fat separation, meal timing, etc. Revise your diet accordingly and repost for further critique.

Gbrice's Current Diet:

protein/carbs/fat/total calories

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

[Gucks]

. Check out my diet below for an example of a balanced clean diet. Note i'm cutting so it's around 2500 calories, but note food choices, carb and fat separation, meal timing, etc. Revise your diet accordingly and repost for further critique.

Thanks very much dude, im geting 5 sessions with a really well renounded personal trainer in dublin and he said hed sort my diet for me. i dont know about 2 much fat, i make it at around 100g, RDA is 90g for a normal person. i like yours apart from the spinach and beans, hate vegetables. dont think they serve much purpose in a bodybuilding diet, but i could be an idiot. i just take vitamin tabs instead. 55g protein post workout? i would have said 40g max but ur alot heavier and alot more experienced then me. how many calories should i aim for then? if ur is 2500, just have bigger portions then u? and u fit in 7 meals a day which i dont really have time for, is 6 enough? thanks. appreciate it!

[gbrice75]

Thanks very much dude, im geting 5 sessions with a really well renounded personal trainer in dublin and he said hed sort my diet for me. i dont know about 2 much fat, i make it at around 100g, RDA is 90g for a normal person. i like yours apart from the spinach and beans, hate vegetables. dont think they serve much purpose in a bodybuilding diet, but i could be an idiot. i just take vitamin tabs instead. 55g protein post workout? i would have said 40g max but ur alot heavier and alot more experienced then me. how many calories should i aim for then? if ur is 2500, just have bigger portions then u? and u fit in 7 meals a day which i dont really have time for, is 6 enough? thanks. appreciate it!

I'd like to have a look at that diet once he sorts it for you. Not to critique, i'd just like to see what he's recommending.

Never go by the RDA. Look at what it recommends for protein. It's a joke, it doesn't apply to BBers.

Veggies - I don't love em either, but dude, man up and eat them! It's not just BBing, it's overall health. Fiber, nutrients, vitamins, antioxidants - pills can never replace real food.

PWO is a great time to get in protein and carbs, you're in a very anabolic state. I like to take advantage of that.

Fit in as many meals/day as you can. If 6 is what you can do, that's fine. The main thing is to try and eat every 2.5 - 3 hours.

I didn't show you my diet to copy it (I don't mind if you do though), rather just as an example.

[Gucks]

ok, thanks for the advice. seeing trainer in 3 weeks for 5 sessions, ill post what he rocemmends then. he is the over 50 mr.ireland so he knows his shit :P and ill mix my diet in around some of ur advice for now. two more thing, whats ur oppinion on maltodextrin in PWO? trainer told me absolute no, but i see so many guys (including pros) use it or dextrose PWO. And i know im too young and nowhere near experienced enough to start roids, but do u cycle? and wht wuld u say is a gd baseline to start cycling from? i hoped to get to 200ibs naturally (172 currently). thank you!

[gbrice75]

You're welcome!

I personally don't like dextrose/maltodextrin PWO. But then again, i'm not a fan of any simple carbs PWO to begin with, even while bulking. IMO spiking insulin does more harm then good. However, I see NO reason to purposely consume sugar.

I have 1 cycle under my belt and am gearing up for another before summer, possibly. How old are you?

[Gucks]

You're welcome!

I personally don't like dextrose/maltodextrin PWO. But then again, i'm not a fan of any simple carbs PWO to begin with, even while bulking. IMO spiking insulin does more harm then good. However, I see NO reason to purposely consume sugar.

I have 1 cycle under my belt and am gearing up for another before summer, possibly. How old are you?

19 next month. not quite a yr proper training experience yet either, every experienced BB ive talked to has said at least 21 b4 u cycle with 3 yrs training. wht u think? and i was looking at ur thread in forum for 2nd cycle just now, why is it not smart to run same test for 2 cycles?

[gbrice75]

19 next month. not quite a yr proper training experience yet either, every experienced BB ive talked to has said at least 21 b4 u cycle with 3 yrs training. wht u think? and i was looking at ur thread in forum for 2nd cycle just now, why is it not smart to run same test for 2 cycles?

My advice to you is DO NOT CYCLE... for a long time. Way too young, not nearly enough training experience naturally...

With all due respect to you, i'm not going to comment on my cycle in your forum because I'm not inclined to give you cycle advice, even if it's 'informational'.

Stick with a solid workout routine and get your diet and cardio in check. That will do more for you now then any AAS ever will. You are young and have plenty of natural test to work with, you don't need AAS. Revisit the idea in 5 years if you are still interested.

[Gucks]

My advice to you is DO NOT CYCLE... for a long time. Way too young, not nearly enough training experience naturally...

With all due respect to you, i'm not going to comment on my cycle in your forum because I'm not inclined to give you cycle advice, even if it's 'informational'.

Stick with a solid workout routine and get your diet and cardio in check. That will do more for you now then any AAS ever will. You are young and have plenty of natural test to work with, you don't need AAS. Revisit the idea in 5 years if you are still interested.

lol, i wasnt looking to cycle yet, just curious as to the reason behind not runing same test twice. thanks very much gb u r an absolute hero on here, give a rediculous amount of time to other peoples threads. ill restart this forum when i get new diet from trainer.