Current Bulking Diet

[MastaMan]

TOTAL CALS: ~3000

Breakfast: 4 whole eggs, fried or scrambled with hot sauce. 1 cup of cooked quinoa

Midmorning Snack: Handful of almonds(200 cals worth) or a tall glass of milk (200 cal, 16 g protein).

Lunch: Cooked meat or Fish (approx 200 calories 40g of protein), dried cranberries, raw carrot, tortilla chips (500 cals)

Afternoon Snack: I'm usually out, so i usually get a quart of chocolate milk or some beef jerky (Milk, which i usually go with 630 cals, 32 g protein.).

Dinner: Steak and potatoes (tbone and potatoes 1000 calories 70 g protein)

Before going to bed i drink another tall glass of milk (200 cals 16 g protein)

3400 calories (350 above maintenance) 208 grams of protein, rest fat and carbs in undetermined proportions
Also, if it was a day i lifted, i will consume a protein shake of approximately 50 grams of whey and casein proteins, and 500 calories. So on those days, my caloric intake is ~3900 calories and 258 grams of protein.

[38jumper38]

What's your stat's?

[MastaMan]

18
6'1 200 lbs
been lifting approximately 2 years

[38jumper38]

Bf%?

[MastaMan]

well during wrestling it was around 15%, i assume it is much higher now

[baseline_9]

well during wrestling it was around 15%, i assume it is much higher now

U dont need to be bulking if ur BF is much higher than 15%

I suggest you get a skin fold test so that you know where you are... Or post pics...


If i were you i would look to diet down to between 10 and 12% b4 you try to gain weight

[MastaMan]

U dont need to be bulking if ur BF is much higher than 15%

I suggest you get a skin fold test so that you know where you are... Or post pics...


If i were you i would look to diet down to between 10 and 12% b4 you try to gain weight

Well i've been eating like this since mid may, so i probably will soon. And i have an album on my profile of some recent pictures.

[Windex]

Can't see your stomach or legs really so no clue what your bodyfat % is. However, I would definitely start cutting now if your at 15% bf currently. Are you looking for constructive criticism for your diet because it needs work in my opinion...

[MastaMan]

Yes definitely, shoot

[Windex]

TOTAL CALS: ~3000

Breakfast: 4 whole eggs, fried or scrambled with hot sauce. 1 cup of cooked quinoa Good meal.

Midmorning Snack: Handful of almonds(200 cals worth) or a tall glass of milk (200 cal, 16 g protein). Cut milk, keep almonds, reduce quantity, add a protein source (Chicken, Beef, Fish, Turkey, etc)

Lunch: Cooked meat or Fish (approx 200 calories 40g of protein), dried cranberries cut, raw carrot Replace with Broccoli / Spinach / Cauliflower / Asparagus, tortilla chips (500 cals) Cut this, no where near optimal for bodybuilding. Replace with a good fat source (Flax Seed, Olive Oil, nuts, Pbutter, etc)

Afternoon Snack: I'm usually out, so i usually get a quart of chocolate milk or some beef jerky (Milk, which i usually go with 630 cals, 32 g protein.). Not gonna fly, if your mobile and can't down food cold this could be where you want your nuts instead.

Dinner: Steak and potatoes (tbone and potatoes 1000 calories 70 g protein) What kind of potatoes ? Sweet / Yam only. 1000 calories is too much in 1 meal, need to even out your calories for each meal. The exception is your pre / postworkout meals which have the most calories.

Before going to bed i drink another tall glass of milk (200 cals 16 g protein) Cut milk, replace with casein powder or cottage cheese.

3400 calories (350 above maintenance) 208 grams of protein, rest fat and carbs in undetermined proportions
Also, if it was a day i lifted, i will consume a protein shake of approximately 50 grams of whey and casein proteins, Save casein for pre-bed. and 500 calories. So on those days, my caloric intake is ~3900 calories and 258 grams of protein.

Reponses in bold.

You want your 6 meals to be setup like this: Meal 1 = Protein + Carbs, Preworkout Meal = Protein + Carbs, Postworkout Meal = Protein + Carbs. The 3 other meals need to be Protein + Good fats. Last Meal = casein for source of protein. Postworkout is generally the only time you wanna use whey powder, rest of the diet should be whole foods. With the exception of Pre / Postworkout, the rest of your meals should be relatively close calorie-wise. It doesn't have to split evenly by any stretch of the imagination but if oyu have one meal at 900 calories and another meal at 300 calories there's a problem and your going to run into problems.

I'd also incorporate more vegetables in your diet. I personally eat 2 cups of broccoli + 2 cups of cauliflower + 6 pieces of asparagus a day. They will help flush out your system but also you to eat more and curb your appetite without binging. When you have your veggies is up to you, but avoid them pre/postworkout because those meals will already be heavy.

The problem with milk is that the protein is 80% Casein & 20% Whey which isn't very optimal. In addition, all of the sugar (carbs) in milk are fructose and galactose. You want complex carbs instead that don't instantly get converted to glycogen in order to give you sustained energy throughout the day.


A brief list of good food choices:

EAT THESE PROTEIN SOURCES

- Extra lean turkey
- Extra Lean Ground Beef
- Boneless skinless chicken
- Lean cuts of steak
- 1-2 Scoops of Whey Postworkout
- Casein Powder / Cottage cheese before bed
- Eggs
- Fish
- Egg Whites

EAT THESE GOOD FAT SOURCES

- Fish Oil Pills
- Extra Virgin Olive Oil
- Flax Oil
- Flax Seed
- Nuts
- Peanut Butter

EAT THESE VEGETABLES

- Broccoli
- Cauliflower
- Green or Yellow Beans
- Spinach
- Asparagus

EAT THESE CARBS

- Yams
- Sweet Potato
- Brown Rice
- Quinoa
- Lentils
- Chickpeas

DRINK A LOT OF THIS:

- Water

USE THESE FOR FLAVOR:

- Salsa
- Mustard
- Cayenne Pepper
- Seasoning / Dry Rubs
- Lemon & Lime

[MastaMan]

Alright when then how does this sound:

Breakfast: 4 whole eggs, fried or scrambled with hot sauce. 1 cup of cooked quinoa.

Midmorning Snack: Handful of almonds(100 cals worth) half cup of ground beef.

Lunch: Cooked meat or Fish (approx 200 calories 40g of protein), raw broccoli, steamed asparagus, carrot, (approx. 100 cal woth), pecans (100 cal)

Afternoon Snack: White skim milk here? (quart, 333 calories, 33 g protein)

Dinner: Steak (400 calories, 60g protein) with 1 sweet potato (100 calories).

Before going to bed i will eat 1 cup of cottage cheese (160 calories 28 g protein) .

~2,306 calories (~800 below maintenance) 239 grams of protein, rest fat and carbs in undetermined proportions. This seems more like a cutting diet, which i needed anyways.
Also, if it was a day i lifted, i will consume a protein shake of approximately 50 grams of whey and casein proteins, and 500 calories. So on those days, my caloric intake is ~2800 calories (300 below maintenance) and 289 grams of protein. Maybe i should just have a shake everyday.

[Windex]

When do you workout. The meal choices are much better as well as the timings of the meals. I would have your PWO Shake every day but cut the postworkout carbs on non-lifting days and adjust from there, you may need a few carbs instead of cutting the PWO carbs all together or conversely you may find you don't even need your PWO shake on non lifting days.

[MastaMan]

Well that's tricky, usually after breakfast and before lunch but not always. Some times at night. And i don't ever have a shake unless i just lifted, i was just saying i could add it if i need it.

[Windex]

Well that's tricky, usually after breakfast and before lunch but not always. Some times at night. And i don't ever have a shake unless i just lifted, i was just saying i could add it if i need it.

Is it possible for you to workout at roughly the same time every training session ? As soon as you start lifting in the PM then the next day in the AM your not giving your body enough rest time, even though you might be working a completely different body part (don't forget a lot of exercises utilize secondary muscles). If you can be consistent with your training it will help you be consistent with your diet. I'd also modify your postworkout shake and include it every day so your ~500 cals below maintenance.

[MastaMan]

Alright, will do thanks alot for the input windex!