See post #20 for an update.
Hi everyone, I am looking for some input on my bulk diet below. I am bulking to 190 and beyond with no specific end planned. So far everything has been going great. This is my second time working with a bulk and I decided to decrease my protein intake by 80g and increase my carbs by 80g from my first bulk. This has made my bulk much more enjoyable. I may use this as a log but haven’t decided yet. Thanks for your input!
PS: This was my first time doing any posing so cut me some slack
Info: I have been training consistently for about a year and a half. I introduced consistent dieting into my training 8 month ago. My first bulk was 4 months and I went from 174 to 189. I then cut for 3 months finishing at 167. I am 6 weeks into my second bulk following the diet outlined below. I am currently 178.
Age: 26
Height: 5’9” (175cm)
Weight: 178lbs (80.8kg)
Body fat: 12-14%
TDEE: 2,985 + 15% (bulk) = 3,433
BMR = 66 + (13.7 x 80.8) + (5 x 175) – (4.7 x 26) = 1,925.76
BMR x 1.55 = 2,984.93
Macros: P/C/F Cal – 271.5/398/88 3,470
Oatmeal & Milk – 26/113/5 601
- ½ cup (80g) steel cut oats
- ¼ cup dried fruit
- 2 cups skim milk
Chicken Salad Wrap – 47/31/17.5 470
- 2 tbsp. miracle whip light
- 2 tbsp. sour cream
- 1 (57g) flour tortilla
- 8oz chicken, raw
Peanut Butter/ Nutella Sandwich – 17/57/30 566
- 2 tbsp. peanut butter
- 2 tbsp. nutella
- 2 slice wheat berry bread
Pasta – 59/96/13 737
- 8oz whole grain pasta, cooked
- 1 cup spaghetti sauce
- 8oz chicken, raw
Mexican Burrito – 53.5/78/10.5 620.5
- ¼ cup (40g) long grain brown rice, dry
- ¼ cup (65g) black beans
- ¼ cup (62.5g) corn
- 1 (57g) flour tortilla
- 8oz chicken, raw
2 scoops Whey w/water – 40/10/5 245
Snack – 29/13/7 231
- 1 cup fat free cottage cheese
- 2 tbsp. ranch light dressing
Supplements
- 1,800mg fish oil (EPA 1,294 DHA 506)
- 10g creatine monohydrate
- Multivitamin
- Calcium with D3
- Magnesium
- MSM
- Glucosamine / Chondroitin
- Cinnamon plus Chromium
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