UNoffical "How to Bulk" thread and sample diet...

[hotrod1]

thanx bro that helps alot..........i was kinda confused but its all good now! Just a question........some people have told me not to eat protien before i work out.....is there a reason to that?

peace

[msu16366]

I have just started keeping track of my diet and I was trying to follow the BMR chart as a guidline for bulking, When I put my stats in as weight =190, 72 inches, and age 25 the moderate active gram break down is as follows 359 protien, 80 fat and 359 carbs. It then says that the bulking ratio is 40/20/40, However 80/798 is closer to 10 percent. I just caught this and no wonder my fat grams where way over. I need according to the chart about 3090 calories. I am closer to 4000 calories, so as long as I use the 40/20/40 rule should I be alright. THanks for any input. I never wathced my diet before but I want to keep track in case when I start my cylcle if I hit a plateau I can increase my cals. Thanks again, Also should I be using this ratio before cycle, and should I adjust it on cycle, thanks.

[LeanMeOut]

I have just started keeping track of my diet and I was trying to follow the BMR chart as a guidline for bulking, When I put my stats in as weight =190, 72 inches, and age 25 the moderate active gram break down is as follows 359 protien, 80 fat and 359 carbs. It then says that the bulking ratio is 40/20/40, However 80/798 is closer to 10 percent. I just caught this and no wonder my fat grams where way over. I need according to the chart about 3090 calories. I am closer to 4000 calories, so as long as I use the 40/20/40 rule should I be alright. THanks for any input. I never wathced my diet before but I want to keep track in case when I start my cylcle if I hit a plateau I can increase my cals. Thanks again, Also should I be using this ratio before cycle, and should I adjust it on cycle, thanks.

80g of Fat while bulking is hardly "way over" your needs. I know guys who have that much fat in their diet while cutting.

I'm kind of confused by your post, as I don't see anything wrong with the BMR calculations listed on the main page. Can you clarify what exactly you are asking?

[Growingpains]

good times, anyone else got any diets?

[BigBrucie]

BMR calculator link should also be posted

[BigBrucie]

Seeking approval


8 egg whites
bowl oats
24gr whey
120ml milk
codliver oil
multi vitamin
glucosomine

MRP

2 chicken breasts
bowl vegtables
2 slice brown bread
flax seed


2 chicken breast
bowl brown rice
24gr whey

postworkout 50gr whey

can salmon
bowl brown pasta


can tuna
100ml milk
24gr protien blend
2 egg whites
peanut butter 2 ts
multi vitamin
glucosomine
flax seed

[djkalashnikov]

hey guys just want to see what u think of my diet. . any tips pointers

stats=
height = 6'1
weight= 195
bf= 15%
age=24

breakfast= 6 eggs, 1 cup of oatmeal, protein shake
meal 2 = chicken breast , 50g cheese
meal 3 = chicken breast
meal 4 = chicken breast wholemeal bread, cheese
meal 5 = mince steak or chicken breast, new potatoes ,broccoli or any veg
meal 6 = can of tuna, tablespoon mayo, protein shake
workout = this is about 9 o clock at night( only time i can go), does this effect anything?
pwo = 2 scoops whey protein, 2 banana's
ppwo(before bed) = can of tuna, protein shake


ive only been on this diet for 2 weeks now so it will be a while anyway before i notice some changes i think. would like to know what u guys think,
does this look any good? i also take multivitamins ed
and i'm on 550mgs of prop each week split up eod

[Undercover]

For me, when I was eating that lean I didn't see any significant gains. I only started making progress when I added loads of complex carbs to my diet. I put on a bit of fat but only a small amount (normal for a bulking cycle).

Also, 420 g is too much protein. You'll just end up pissing it all away unless you're on a cycle or something.

[rnb83]

is there any desired time to eat before workout, i av read alot dat 2 hours is the desired time, but then workout is 1-2 hours so dats 4 hours say without a meal, n i find it hard enough to fit all my meals in as it is

[juan1122]

hey im 26 years old 5'7 weight 120lbs,,, yes my friends only 120lbs i know its really sad 14 years old kids are bigger than me i recently met met a friend after 5 years and he used to be as skinny as my but now hes huge,,, hes been using roids and hes telling me to do the same thing,
but a lot of people is telling me that roids are not for me right now cause i havent been training for long enogh but my friend is sayind that doesnt matter what should i do friends i need help over here

[chi]

hey im 26 years old 5'7 weight 120lbs,,, yes my friends only 120lbs i know its really sad 14 years old kids are bigger than me i recently met met a friend after 5 years and he used to be as skinny as my but now hes huge,,, hes been using roids and hes telling me to do the same thing,
but a lot of people is telling me that roids are not for me right now cause i havent been training for long enogh but my friend is sayind that doesnt matter what should i do friends i need help over here

FIRST of all your in the wrong section, you need to learn how to eat, and you need to read the site rules and stickies.

[maddog101]

Hi guys. new here. In fact just joined Jan 26, 2012. I realize this a super old post, however, was wondering if someone could shed some light on my stats based on the Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years). I am 6 foot, 140 lbs, I am a Pharmacy Tech always on my feet and always working up a sweat, I lift weights about 3 days a week, I play drums at my church(very fast songs-shirt usually drenched with sweat afterwards) So can anyone tell me what my calorie range would be based on by this? And my macro-nutrients too? thanks.

[bobsyouruncle]

Thanks for all the info much appreciated.

Hi guys. new here. In fact just joined Jan 26, 2012. I realize this a super old post, however, was wondering if someone could shed some light on my stats based on the Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years). I am 6 foot, 140 lbs, I am a Pharmacy Tech always on my feet and always working up a sweat, I lift weights about 3 days a week, I play drums at my church(very fast songs-shirt usually drenched with sweat afterwards) So can anyone tell me what my calorie range would be based on by this? And my macro-nutrients too? thanks.

Lol why dont you input the values and work it out? it takes about 60 seconds. I would do it for you but you haven't given us your age.

[monthehoops1888]

Thanks a million for this. Ive been eating clean for about 8-9 months now but have not gained any mass. Many of these things I eat daily but it seems that Im not eating enough both in terms of frequency and mass of food. I'm going to start this exact program tomorrow, we'll see if things turn up! Thanks again!

[GIANTBEAST]

thanx bro that helps alot..........i was kinda confused but its all good now! Just a question........some people have told me not to eat protien before i work out.....is there a reason to that?

peace

bullshi...having protein and carbs before workout is great every pros do that but give a time to body for digest that.u can have a protein powder filled by bcaa just before workout and pro iso or carbo protein in post workout

[senorrebo]

This is a GREAT post. Thank you. I've managed to add more mass in three weeks of following this than I was in the 7 weeks prior.

[hell911]

so what does FIBER do in bulking?

[Varenagan]

This is the worst piece of garbage I've read.

3g protein per pound of body weight?! LOL!
Only have carbs with 3 meals?! LOL!
Twice as much protein as carbs?! LOL!

6 time Mr. Olympia Dorian Yates recommends 1-1.5g protein and 2g carbs per pound of body weight.

OP may be a veteran member but the dude is a moron for writing this nonsense. Don't follow this terrible advice.