Bulk Diet After Bb Show

[gio86]

ok first my stats right now. I am 5'8 170 and about 6% bf which is my guess (I see my abs in the morning preatty good) because I just got done 2 weeks ago with a show in which i was 3.5% bf. (which i got first place)
anyways as everyone knows the gains after a diet so strict are great and so far i have been following this diet. NOT THE SAME AMOUNT AS LISTED. AS I STARTED EATING LESS AND WORKED MY WAY UP TO ALMOST THE DIET BELOW.

BULK DIET
Meal 1: serious mass shake- 55gms protein, 245gms carbs, 5gms fat.
1 cup of oat meal- 10gms protein, 54gms carbs, 9gms fat.
1 bananna- 1gms protein, 25gms carbs, 0gms fat.
2 cup of skim milk- 16gms protein, 24gms carbs, 1.2gms fat.
Total: protein: 82
carbs:348
fats: 12
CALORIES: 1828
Meal 2: 3oz of cooked steak- 26gms protein, 0gms carbs, 5gms fat.
1 cup of brown rice- 4gms protein,44gms carbs, 2gms fat.
Total: protein: 30
carbs: 44
fats: 7
CALORIES: 359
Meal 3: 4oz chicken- 35gms protein, 0gms carbs, 2gms fat.
1 cups of brown rice- 4gms protein, 44gms carbs, 2gms fat.
Total: protein:39
carbs: 44
fats:4
CALORIES: 368
Meal 4: 3oz of cooked steak-26gms protein, 0gms carbs, 5gms fat.
1Tbs of flax oil-14gms fat.
Total: protein:26
carbs: 0
fats: 19
CALORIES: 275
Meal 5: whey protein shake- 44gms protein, 6gms carbs, 4gms fat.
1 cup of skim milk- 8gms protein, 12gms carbs, 0.6gms fat.
2 slices of wheat bread- 8gms protein, 38gms carbs, 4gms fat
Total: protein: 60
carbs: 56
fats: 9
CALORIES: 545
------------------------------------------WORK OUT-----------------------------------------------------
Meal 6: Whey protein shake-50gms protein, 6.5gms carbs, 4.5gms fat.
100 gms of dextrose- 100gms carbs
Total: protein:50
carbs:107
fats:4.5
CALORIES: 669
Meal 7: 4oz chicken- 35gms protein, 0gms carbs, 2gms fat.
1 cups of brown rice- 4gms protein, 44gms carbs, 2gms fat.
Total: protein:39
carbs: 44
fats:4
CALORIES: 368
Meal 8: 4oz cottage cheese 1%- 14gms protein, 3gms carbs, 1gms fat.
4 oz of eggwhites- 12gms protein, 1gms carb, 1gms fat
½ Tbs of flax oil- 7gms fat
Total: protein:26
carbs: 4
fats: 9
CALORIES: 201
GRAN TOTAL: 4617kcl-(protein 352) (carbs 647) (fats 69)

*brocolie is thrown in with eather the steak or chicken

NOW MY QUESTION IS THIS...HOW DOES THIS DIET LOOK AND DO YOU GUYS THINK IM READY TO FOLLOW THIS MUCH FOOD AS I'VE BEEN WORKING MY WAY UP AND IM STILL HUNGRY!!!!!! LOL

HEY THANX ALOT AND I REALLY APRECIATE ALL COMENTS.

[mavsluva]

Meal 1: serious mass shake- 55gms protein, 245gms carbs, 5gms fat.
1 cup of oat meal- 10gms protein, 54gms carbs, 9gms fat.
1 bananna- 1gms protein, 25gms carbs, 0gms fat.
2 cup of skim milk- 16gms protein, 24gms carbs, 1.2gms fat.
Total: protein: 82
carbs:348
fats: 12
CALORIES: 1828

First and foremost, congrats on your show and your top finish. Secondly, 1828 calories in one sitting? WOW!!!

[IBdmfkr]

LMAO.. yep 1800 calories in meal 1.. prepare to get FAT.

[gio86]

lol i know its a sh!T load of food but the funy thing is that im not full after that just fine lol.
ethear way...anything else you guys want to add other than "prepare to get fat" lol WAS THE DIET GOOD...Im almost done with the first bag of serious mass (that big meal) and im steal preatty lean.

any suggestions on the diet THE WHOLE DIET lol not just one meal...thanx

[perfectbeast2001]

That is gonna make you fat. I would drop the mass shake for a start they are nothing but sugar.

[bigsd67]

If I based my mass diets by if I was hungry or not I would be a blimp. I have put down 8000 calories over three meals on a cheat day once. I would start slower. YOu wont see the fat gain in the beginning because you are so lean from the contest, but if you continue on you may put on body fat. Your body can only handle a certain number of calories per meal. Usually that number is no higher than 800 for most (which is still on the higher end). If you insist on using serious mass I would use half a serving spread out.

[JohnboyF]

Hey Gio,

It's a little hard to read but i mean 650 grams of carbs bro? your bulking i no but those "Ronnie coleman" numbers man... I would seriosly drop those down. Most meals are pretty good Imo evenly spaced and similar in kcals breakdown. HOWVER in meal one your eating 350 grams of carbs. Thats more then what i eat in day other than that the diet looks decent..

[IBdmfkr]

Most carbs I ever go per meal is approx 75-100.

350 for your first meal is nuts.

Ok I'll do a quick critique on your food choices etc.. in Bold

ok first my stats right now. I am 5'8 170 and about 6% bf which is my guess (I see my abs in the morning preatty good) because I just got done 2 weeks ago with a show in which i was 3.5% bf. (which i got first place)
anyways as everyone knows the gains after a diet so strict are great and so far i have been following this diet. NOT THE SAME AMOUNT AS LISTED. AS I STARTED EATING LESS AND WORKED MY WAY UP TO ALMOST THE DIET BELOW.

First off you are a small guy (no offense), by saying this you probably came on stage at around 155-160, therefore you have less than 150lbs LBM.
In order for you to bulk it would take probably 3000-3500 calories max and to keep your glycogen stores full probably around 250-300carbs/day. So I'll base your diet off this information.
I am 5'9 220 approx 9-10% right now in off season and I never exceed 3800 calories on a regular basis and I'm growing just fine and keeping BF to a minimum

BULK DIET Meal 1:This is a liquid meal ofcourse it doesn't fill you up. Full of sugar and crap, your body won't utilize hardly any of it but rather store all the excess calories to be used later in the day, or as fat. I'd recommend to have a solid meal here, ex.
10egg whites
1cup oats
1banana
8oz skim milk
Cook and eat your meal, don't drink it
This will land you around 450calories

serious mass shake- 55gms protein, 245gms carbs, 5gms fat.
1 cup of oat meal- 10gms protein, 54gms carbs, 9gms fat.
1 bananna- 1gms protein, 25gms carbs, 0gms fat.
2 cup of skim milk- 16gms protein, 24gms carbs, 1.2gms fat.
Total: protein: 82
carbs:348
fats: 12
CALORIES: 1828

Meal 2: I like meal two, I'd up the steak to 6oz and throw in some vegetables
3oz of cooked steak- 26gms protein, 0gms carbs, 5gms fat.
1 cup of brown rice- 4gms protein,44gms carbs, 2gms fat.
Total: protein: 30
carbs: 44
fats: 7
CALORIES: 359
Meal 3: Up the chicken to 6-8oz, otherwise it's a good meal as well
4oz chicken- 35gms protein, 0gms carbs, 2gms fat.
1 cups of brown rice- 4gms protein, 44gms carbs, 2gms fat.
Total: protein:39
carbs: 44
fats:4
CALORIES: 368
Meal 4: Double the steak again here and add a vegetable for fiber to help digestion. Broccoli or greenbeans are a good choice
3oz of cooked steak-26gms protein, 0gms carbs, 5gms fat.
1Tbs of flax oil-14gms fat.
Total: protein:26
carbs: 0
fats: 19
CALORIES: 275
Meal 5: This is ok I guess considering you're about to workout but I'd still go with a solid protein source such as chicken tenderloin/turkey tenderloin/tilapia/tuna (something that will be easily digested other than whey whey protein shake- 44gms protein, 6gms carbs, 4gms fat.
1 cup of skim milk- 8gms protein, 12gms carbs, 0.6gms fat.
2 slices of wheat bread- 8gms protein, 38gms carbs, 4gms fat
Total: protein: 60
carbs: 56
fats: 9
CALORIES: 545
------------------------------------------WORK OUT-----------------------------------------------------
Meal 6: No need for 100g of dextrose, try taking in 30-50g PWO, also never seen a whey protein that has so much fat, I'd choose another brand
Whey protein shake-50gms protein, 6.5gms carbs, 4.5gms fat.
100 gms of dextrose- 100gms carbs
Total: protein:50
carbs:107
fats:4.5
CALORIES: 669
Meal 7: Up the protein to 8oz and add another green fiberous vegetable
4oz chicken- 35gms protein, 0gms carbs, 2gms fat.
1 cups of brown rice- 4gms protein, 44gms carbs, 2gms fat.
Total: protein:39
carbs: 44
fats:4
CALORIES: 368
Meal 8: I doubt you're eating this meal but rather drinking it.. cook your food for slower digestion, especially before an 8hour fast when sleeping.. I prefer a solid meal here anyhow, something like Salmon/steak/lamb/pork etc with a fiberous vegetable
4oz cottage cheese 1%- 14gms protein, 3gms carbs, 1gms fat.
4 oz of eggwhites- 12gms protein, 1gms carb, 1gms fat
½ Tbs of flax oil- 7gms fat
Total: protein:26
carbs: 4
fats: 9
CALORIES: 201
GRAN TOTAL: 4617kcl-(protein 352) (carbs 647) (fats 69)

*brocolie is thrown in with eather the steak or chicken

NOW MY QUESTION IS THIS...HOW DOES THIS DIET LOOK AND DO YOU GUYS THINK IM READY TO FOLLOW THIS MUCH FOOD AS I'VE BEEN WORKING MY WAY UP AND IM STILL HUNGRY!!!!!! LOL

HEY THANX ALOT AND I REALLY APRECIATE ALL COMENTS.

Diet looks pretty good overall other than a few huge changes that need to be made.. You will grow like a weed off of a true 3500calories and feel full..
Stop drinking your meals and eat them, you'll notice a huge difference and keep yourself from getting too fat in the offseason.
Goal here is to gain as much LBM as possible and stay under 10% in the offseason, no reason to ever go above that by overeating like you're doing now.

Eat real foods to get full, lose the liquid diet.
goodluck

[Columbus]

Shldnt meal 7 be fats and protein bro?

[JohnboyF]

Shldnt meal 7 be fats and protein bro?

Why it's his PWWO meal he isn't cutting

[Columbus]

thats the suggestion IBF gave me......just inquiring........last 2 meals are p/f in his book

[JohnboyF]

diffrent diets for diffrent ppl

simple!

[Columbus]

diffrent diets for diffrent ppl

simple!

DUDE....relax..........

[IBdmfkr]

That was specific for you Columbus.. I gave this guy a general direction, I gave you much more indepth info, I don't do it for most people because then they want me to explain it and I don't have time to write a diet for everyone, so I keep it simple in the forums.

[gio86]

LMAO ok so I was going a lil crazy on my food lol...thanx alot everyone and I will post my new diet soon. fixed up an all. thanx again I**

[gio86]

I** i have a question bro..or anyone else.. offseason I do stay below 10% bf and I was eatin about 3500-4000 calories give or take.. I was 180-184 but not fat thogh.
I havent been below 3500 calories unless cutting down for the show.
so should I work my way up to 3500- 4000 calories or should I stick to around that number since i know that I have gain good weight with out really gaining much fat.??

[gio86]

BULK DIET

Meal 1: serious mass shake Pro-50 Carbs-250 Fat-2
Total: 1218 Cals Pro-50 Carbs- 250 Fats- 2

Meal 2: 4 oz steak (with broccoli). Pro-35 Carbs-0 Fats-7
2 slice of cheese. Pro-6 Carbs-2 Fats-8.5
Total: 320 Cals Pro-41 Carbs-4 Fats-15.5

Meal 3: 6 oz chicken. Pro-51 Carbs-0 Fats- 2
1 Cup of Brown Rice. Pro-4 Carbs-44 Fats-2
Total: 432 Cals Pro-55 Carbs-44 Fats-4

Meal 4: 1 Can of Tuna (with broccoli). Pro-33 Carbs-0 Fats-1.5
1 Tbs of flax oil. Pro-0 Carbs-0 Fats-15
Total:280 Cals Pro-33 Carbs-0 Fats-16.5

Meal 5: 4 oz steak (with broccoli). Pro-35 Carbs-0 Fats-7
1/2 Cup of Brown Rice. Pro- 2 Carbs-22 Fats- 1
Total: 308 Cals Pro-37 Carbs-22 Fats-8

WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT

Meal 6: whey Protein shake. Pro-45 Carbs-4 Fats-3
Dextrose-Carbs-50
Total:423 Cals Pro-45 Carbs-54 Fats-3

Meal 7: 6 oz chicken. Pro-51 Carbs-0 Fats- 2
1 Cup of Brown Rice. Pro-4 Carbs-44 Fats-2
Total: 432 Cals Pro-55 Carbs-44 Fats-4

Meal 8: 6 oz eggwhites. Pro-19 Carbs-1 Fat-1
½ cup cottage cheese 1%. Pro-14 Carbs-3 Fat-1
1 Tbs of flax oil. Fat-15
Total: 301 Cals Pro-33 Carbs-4 Fat-17
*this is a solid meal
Gran Total: 3714 Calories, 349gms protein, 422gms Carbs, 70

[gio86]

check the new thread as i dont want to get anyone or any info misunderstood.

[gio86]

on off days I will take just 1/2 serving of the serious mass and add some protein with some egg whites.

[gio86]

that would drop carbs by 125gms in off days plus the 50 from the dextrose which that meal becomes a fat/pro meal

[audis4]

DUDE....relax..........

omg

[IBdmfkr]

Why take the serious mass at all? Why not take those extra junk calories and spread them evenly throughout the day with solid food choices?

Or you could eat half-dozen donuts in the morning instead with couple scoops of whey. lol

[gio86]

your right I got a few servings left and I do plan on adding thoes calories in good foods spreads through out the day. but for now is that fine?? or just looking at the rest of the other meals keeping in mind the number of macronutriens im having. does it look good??? thanx I B Dmfkr

[IBdmfkr]

If I were to write you a bulking diet it wouldn't include that many calories considering the amount of LBM you have, but then again 1000 of your calories are from junk.

I like the overall diet except for what I mentioned. Your training intensity/frequency and amount of rest will play a role as well.

[gio86]

ok I am currently working on it and I will post it up
not weigh gainer shake anymore. just clean foods and one shake POW.
about 3500 cals and 350gms carbs

[gio86]

BULK DIET

Meal 1: 1 scoop of whey. Pro-23 Carbs-2.5 Fats-1.5
6 oz egg whites. Pro-19 Carbs-1 Fat-1
1 cup skim milk. Pro-8 Carbs-12 Fat-0
1 cup of Oatmeal. Pro-10 Carbs-54 Fat-6
¼ cup raisins. Pro-1 Carbs-31 Fat-0
2 slices of wheat bread- Pro-8 Carbs-40 Fats-4
Total: 852 Cals Pro-46 Carbs- 140 Fats- 12

Meal 2: 4 oz steak (with broccoli). Pro-35 Carbs-0 Fats-7
1 slice of cheese. Pro-3 Carbs-2 Fats-4
Total: 259 Cals Pro-38 Carbs-2 Fats-11

Meal 3: 6 oz chicken. Pro-51 Carbs-0 Fats- 2
1 Cup of Brown Rice. Pro-4 Carbs-44 Fats-2
Total: 432 Cals Pro-55 Carbs-44 Fats-4

Meal 4: 1 Can of Tuna (with broccoli). Pro-33 Carbs-0 Fats-1.5
1 Tbs of flax oil. Pro-0 Carbs-0 Fats-15
Total:281 Cals Pro-33 Carbs-0 Fats-16.5

Meal 5: 4 oz steak (with broccoli). Pro-35 Carbs-0 Fats-7
½ cup cottage cheese 1%. Pro-14 Carbs-3 Fat-1
1 Cup of Brown Rice. Pro- 4 Carbs-44 Fats- 2
Total: 490 Cals Pro-53 Carbs-47 Fats-10

WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT

Meal 6: whey Protein shake. Pro-45 Carbs-4 Fats-3
Dextrose/waxy maize-Carbs-60
Total:447 Cals Pro-45 Carbs-64 Fats-3

Meal 7: 6 oz chicken. Pro-51 Carbs-0 Fats- 2
1 Cup of Brown Rice. Pro-4 Carbs-44 Fats-2
Total: 432 Cals Pro-55 Carbs-44 Fats-4

Meal 8: 6 oz eggwhites. Pro-19 Carbs-1 Fat-1
½ cup cottage cheese 1%. Pro-14 Carbs-3 Fat-1
1 Tbs of flax oil. Fat-15
Total: 301 Cals Pro-33 Carbs-4 Fat-17

Gran Total: 3514Calories, 358gms protein, 345gms Carbs, 78

[gio86]

ok hopefully that looks better. all clean foods but one shake.
the one thing im conserned about its...78gms of fat too much??
anyways hope this one looks better.

[IBdmfkr]

BULK DIET

Meal 1: Drop the whey and add in 2 more egg whites. What is up with 140carbs for breakfast? Cut it back to around 80 and throw the rest in meal 2, it's weak as hell at 250 calories.
1 scoop of whey. Pro-23 Carbs-2.5 Fats-1.5
6 oz egg whites. Pro-19 Carbs-1 Fat-1
1 cup skim milk. Pro-8 Carbs-12 Fat-0
1 cup of Oatmeal. Pro-10 Carbs-54 Fat-6
¼ cup raisins. Pro-1 Carbs-31 Fat-0
2 slices of wheat bread- Pro-8 Carbs-40 Fats-4
Total: 852 Cals Pro-46 Carbs- 140 Fats- 12

Meal 2: I'd put the 2slices wheat bread here rather than with breakfast, drop the cheese.
4 oz steak (with broccoli). Pro-35 Carbs-0 Fats-7
1 slice of cheese. Pro-3 Carbs-2 Fats-4
Total: 259 Cals Pro-38 Carbs-2 Fats-11

Meal 3: Good
6 oz chicken. Pro-51 Carbs-0 Fats- 2
1 Cup of Brown Rice. Pro-4 Carbs-44 Fats-2
Total: 432 Cals Pro-55 Carbs-44 Fats-4

Meal 4: I'm not a fan of Prot/Fat meals so I'll suggest that you spread your carbs evenly throughout the day, choose good solid carb sources that won't spike Bloodsugar levels, drop the flax.
1 Can of Tuna (with broccoli). Pro-33 Carbs-0 Fats-1.5
1 Tbs of flax oil. Pro-0 Carbs-0 Fats-15
Total:281 Cals Pro-33 Carbs-0 Fats-16.5

Meal 5: Whats with the weak ass portions of meat? lol I'll touch on it when I'm done. otherwise good, but don't take Cottage cheese preworkout, I would switch meals 4 + 5 personally.
4 oz steak (with broccoli). Pro-35 Carbs-0 Fats-7
½ cup cottage cheese 1%. Pro-14 Carbs-3 Fat-1
1 Cup of Brown Rice. Pro- 4 Carbs-44 Fats- 2
Total: 490 Cals Pro-53 Carbs-47 Fats-10

WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT WORK OUT

Meal 6: Much better
whey Protein shake. Pro-45 Carbs-4 Fats-3
Dextrose/waxy maize-Carbs-60
Total:447 Cals Pro-45 Carbs-64 Fats-3

Meal 7: I like
6 oz chicken. Pro-51 Carbs-0 Fats- 2
1 Cup of Brown Rice. Pro-4 Carbs-44 Fats-2
Total: 432 Cals Pro-55 Carbs-44 Fats-4

Meal 8: It's ok, add some fiberous veggies to help slow absorbtion of protein.
6 oz eggwhites. Pro-19 Carbs-1 Fat-1
½ cup cottage cheese 1%. Pro-14 Carbs-3 Fat-1
1 Tbs of flax oil. Fat-15
Total: 301 Cals Pro-33 Carbs-4 Fat-17

Gran Total: 3514Calories, 358gms protein, 345gms Carbs, 78

About your protein consumption.
With lean meats shoot for 8-10oz raw weight.
Fatty meats such as steak/pork/lamb etc go with 6-8oz raw.
These 4oz portions are for normal people.. you lift on a regular basis, your body needs the extra protein for recovery and growth, that's why we take in nutrients every 3-4hrs throughout the day so our body can handle the food and the intestinal track can break it down. I like to take fiberous foods with my red meats and eat my lean meats when I need faster absorbtion (pre-workout/PWO etc).

Diet looks much better though, deff getting the idea.

That's all the tips for today

[gio86]

great I will do that...Up my raw meats...lower my carbs in my meal 1. Thanx alot I **mfkr. I't took a while but we got it i think lol. thanx again man

[gio86]

hey I **Mfkr...when i put the oz of meat in my diet I was listing them after being cooked.
should steak and chicken before cooked????
and if so how much protein is in a 6 oz mesured raw steak after beign cooked??
thanx. im trying to find that info in calorie king but it does not state if its cooked already or not.

[JohnboyF]

try www.fitday.com

[IBdmfkr]

hey I **Mfkr...when i put the oz of meat in my diet I was listing them after being cooked.
should steak and chicken before cooked????
and if so how much protein is in a 6 oz mesured raw steak after beign cooked??
thanx. im trying to find that info in calorie king but it does not state if its cooked already or not.

Yes it does, that's the website I use.

www.calorieking.com

6oz steak cooked - http://www.calorieking.com/foods/cal...GNvb2tlZA.html

6oz steak raw - http://www.calorieking.com/foods/cal...lZWYgcmF3.html