Bulk diet check

[jimbob747]

Hello all,

After some advice for when i start my next bulk, i will be doing a sust250 500mg a week course for 12 weeks so want to get my diet nailed too. My current stats are: Age 32, Height 5ft 11, Weight 200lbs, Bodyfat around 12%.

I have read the Unofficial How to Bulk sticky and using the Harris Benedict Formula to calculate my maintenance calories and i have then added 500 more for the bulk. I train 5 times a week with weights and get about an hour of cardio in a day total - cycling to and from home, station and gym.

I currently train before work so going off the advice i was thinking my needs would be something like this:

Meal 1 - 56g protein and 112.7g carbs
1 hour later - Training
PWO Shake - 56g protein and 112.7g carbs
Meal 2 - 56g protein and 112.7g carbs
Meals 3-6 - 56g protein and 25g fats

Does this look about right? I will be eating cleanly with probably a cheat meal thrown in at the weekends.

Appreciate any advice

JimBob

[jimbob747]

Worked out I need just under 3400 cals. Does the above seem right? I'd be interested to hear your thoughts

Thanks

JimBob

[liftology]

looks about right, what are your overall daily macros?

[--->>405<<---]

hey jimbob..

based on ur stats 200lbs 12%bf u have 176lbs LBM

rough starting maintenance = LBM x 15 (176 x 15) = 2640cals

500cal surplus would put u at 3140cals

just so u know i have 180lbs LBM and am bulking (natty) with 3200cals and having fairly good success thus far. if u wanna run 3400 considering ur on gear go for it just keep track of ur bf% and adjust if necessary. personally i would go closer to either 40/40/20 or 40/45/15 (pro/carb/fat)

40/40/20
3400cals
340g pro
340g carbs
76g fat

40/45/15 <--- my preference
3400cals
340g pro
382g carbs
57g fat

[jimbob747]

Hi 405 thanks for the input. I will go with 3150 then using your preferred split and take it from there.

Would you still recommend have protein and carbs in the first 3 meals then protein and fat in the last 3 meals as suggested in that thread?

Thanks again

JimBob

[--->>405<<---]

personally when i bulk i have carbs in meals:
1. 88g
(LIFT)
2. 76g
3. 88g
4. 66g
5. 44g

now dont get me wrong im not saying my way is the best way but its what i do and have had good results thus far. u could dominate meal 1, pre workout, post workout with carbs and have the other meals lighter/absent in/of carbs.

also i am not supplementing any dietary fat. all the fat in my diet is by default from my protein and carbs.

my bulking macros are:
3200cals
325g pro
363g carbs
52g fat

40/45/15

[jimbob747]

Hi 405. I've put a plan together hoping you or someone else an check it over. Here goes:

3150 cals

40p\40c\20f

1260 cals p \4 - 315g p - 52.5g per meal (6 meals)
1260 cals c \4 - 315g c - 105g per meal (3 meals)
630 cals f \9 - 70g fat - 23.5g per meal (3 meals)


meal 1

1 banana - 24g carbs
25 blueberries - 6g carbs
125g porridge - 75g carbs
67g reflex protein - 52.5g protein

meal 2 - pwo

67g reflex protein - 52.5g protein
115g dextrose - 105g carbs

meal 3

2 chicken breasts - 60-70g protein
nandos sauce - 7.5g carbs
135g uncooked tilda wholegrain basmati rice - 97.5g carbs

meal 4

250g mince - 52.g protein
4 brocolli florets (2.6g p, 1.8g c, 0.7g f)
1 tablespoon evoo - 15g fat
18g almonds - 10g fat

meal 5

2 chicken breasts - 60-70g protein
1 tablespoon evoo - 15g fat
18g almonds - 10g fat

meal 6

lean meat - 50-60g protein
veg
1 tablespoon evoo - 15g fat
18g almonds - 10g fat

Thanks

[jimbob747]

Just to add I don't eat any fish as I can't stand the smell or texture but do take some high strength omega 3 fish oil tabs

Thanks

[jimbob747]

Hi all

Has no-one got any input whether this diet looks ok or not?

[--->>405<<---]

Hi all

Has no-one got any input whether this diet looks ok or not?

sorry jimbob.. been busy. will have a look tomorrow.

at quik glance everyting looks pretty good except the 100g carbs from dextrose IMO> i would drop and replace with complex carb.. ill look harder manana

[jimbob747]

Top man thanks. Will look forward to your reply

[--->>405<<---]

IMO u should swap dextrose for complex carb PWO.

other than that looks pretty good assuming cals and macros add up.

how bout total em and provide an actual total to compare to ur goal totals.. ?

upon further reflection it looks like u assume all ur meat is fat free which we know is not the case. u should find u dont need to supplement 75g fat from evoo and almonds. rarely do i need to supplement fat. i suggest u recalculate everything and assign specific sources and total everything up. my guess is ur fat macro is gonna be over..

[jimbob747]

Thanks for the reply 405.

I always thought pwo you should have simple carbs to help repair your body quicker. Can you help me to understand why I should have complex carbs instead?

I also thought that you only count the macros from the main source of the food. Let me go away and readjust the diet and see what you think then.

Thanks a lot

[jimbob747]

Hi 405 and others, im planning on starting my course soon and so have written up a new diet, based on what you have said before 405, could you let me know what you think - ive attached it in pdf format.

Thanks again guys

[jimbob747]

bump.. anyone got any advice on whether the diet looks ok or not? Thanks