BULK diet - to much cals?

[metski]

i have been on massive cut for like a year i lost 40kg
will continue to cut till may but am planning my bulk diet now.

i have been eating about 1700-2000 calories atm
how is this bulk plan for a 6-1 175lbs guy
how do i ease into this diet?
or should i just jump into it and roll?
how much cardio should i do on a bulk?



#meal 1
2 cups skim milk 19.2g P / 28.9g C / 198 cals
1 cup oats 13g P / 54.3g C / 5.1g F / 311 cals
2 tablespoons natural peanut butter 8g P / 6.3g C / 16.1g F / 188 cals
3boiled eggs 6.3 P / 0.6 C / 5.3g F / 77 Cals

46.5g Protein / 90g Carbs / 5.3g Fat / 775 Cals


#meal 2
1 can 6.5oz tuna 40.8g P / 0 C / 1.3g F / 186 Cals
2 slices swiss cheese (1oz slices) 15.3g P / 3.1g C / 15.8 F / 215 cals
Salad (lettuce, onions, carrot, radish)
Olive oil
1cup broccoli 2.5g P / 5.8 C / 0.3 F / 30 cals

58.6g Protein / 8.9g Carbs / 4.7g Fat / 431 Cals

#meal 3
300g chicken breast 88.7g P / 0 C / 23.1 F / 586 cals
1 cup brown rice 14.7 P / 142.9 C / 5.4g F / 684 cals
20 leafs Spinach 5.7g P / 7.3g C / 0.8g F / 46 cals
Mushrooms

109.1 Protein / 150.2 Carbs / 29.6 F / 1316 cals

#meal 4
250g Turkey Breast 54.7g P / 0g C / 17.6g F / 392 cals
Fish oil tabs (2?)

WOOORK OUT[/b]

#meal 5
2 scoops WHEY 48 / 8 / 3 / 260 cals
50g dextrose (nfi macros?)

#meal 6
6.5oz 1 can tuna 40.8g P / 0 C / 1.3g F / 186 Cals
1 table spoon Mayo 0.2 / 0.5 / 10.8 F / 99 cals
Celery with 2 table spoons natural peanut butter 8g P / 6.3g C / 16.1g F / 188 cals

49g Protein / 6.8g Carb / 28.2g Fat / 473 cals

#meal 7
1 scoop protein 24 / 4 / 1.5 / 120 cals
250g cottage cheese 31 / 6.8 / 2.6 / 180 cals
1tablespoons flax seed oil 0 / 0 / 13.6 / 120 cals

55g Protein / 10.8 / 17.7 / 420 cals
TOTALS 374.1g Protein / 270.6g Carbs / 123g Fat / 3719 cals

[fattymcbutterpants]

I would say bumo your carbs up some for bulking IMO

[metski]

I would say bumo your carbs up some for bulking IMO

how much carbs should i intake for 175lbs person?

i will add in more veggies/ rice / sweet patato and maybe wheat bread with the tuna

sweet patato is extra 40g Carbs ill pop it in with the brown rice chicken meal (: (err how do you cook sweet patato? lol)
2 slices brown bread is 40g Carbs ill add that into the morning meal meal (what can i spread on top of it? more peanut butter?

looking at this makes me hungry

[metski]

bump ^^

[metski]

#meal 7
1 scoop protein 24 / 4 / 1.5 / 120 cals
250g cottage cheese 31 / 6.8 / 2.6 / 180 cals
1tablespoons flax seed oil 0 / 0 / 13.6 / 120 cals

how can i make this more yummy?

can i add 1 scoop icecream?
macro would be
4.1 / 22.4 / 4 / 141 cals doesnt seem horrible yeah ?

[metski]

i changed it a bit but i think this is to much calories for me what do i cut back on?

#meal 1
2 cups skim milk 19.2g P / 28.9g C / 0.5F / 198 cals
1 cup oats 13g P / 54.3g C / 5.1g F / 311 cals
1 tablespoons natural peanut butter 4g P / 3.1g C / 8.1g F / 94 cals
2 slices brown bread 4.7 / 39 / 1.3 / 176 cals

40.9g Protein / 125.3g Carbs / 15g Fat / 779 Cals


#meal 2
1 can 6.5oz tuna 40.8g P / 0 C / 1.3g F / 186 Cals
2 slices swiss cheese (1oz slices) 15.3g P / 3.1g C / 15.8 F / 215 cals
Salad (lettuce, onions, carrot, radish)
Olive oil
1cup broccoli 2.5g P / 5.8 C / 0.3 F / 30 cals

58.6g Protein / 8.9g Carbs / 4.7g Fat / 431 Cals

#meal 3
250 chicken breast 73.9g P / 0 C / 19.3F / 488 cals
1 cup brown rice 14.7 P / 142.9 C / 5.4g F / 684 cals
20 leafs Spinach 5.7g P / 7.3g C / 0.8g F / 46 cals
Sweet patato 4 / 40.9 / 6.7 / 234 cals
Mushrooms

98.3 Protein / 191.1 Carbs / 32.2 F / 1452 cals

#meal 4
200g Turkey Breast 43.8g P / 0g C / 14g F / 314 cals
Fish oil tabs (2?) is this a must? seems like i have enough fat already

WOOORK OUT

#meal 5
2 scoops WHEY 48 / 8 / 3 / 240 cals
50g dextrose (nfi macros?

#meal 6
6.5oz 1 can tuna 40.8g P / 0 C / 1.3g F / 186 Cals
1 table spoon Mayo 0.2 / 0.5 / 10.8 F / 99 cals

49g Protein / 6.8g Carb / 28.2g Fat / 473 cals

#meal 7
2 scoop protein 48 / 8 / 3 / 240 cals
1.5tablespoons flax seed oil 0 / 0 / 13.6 / 120 cals

24g Protein / 8 / 15.1 / 240 cals
TOTALS 386.6 Protein / 353.9g Carbs / 112.2g Fat / 3929 cals
38 / 36 / 25
macro is bit better i upped the carbs and reduced the fat
but the cals are still to high what you guys think?

this is like double the cals im eating atm

[mg1228]

hey metski, if u been eating 2000 cals for a year---thats probably around ur tdee now---the body will adapt

u need to add cals back in slowly if u dont wanna add back fat

i would go 2500 to start and add back 100-200 cals every 10th day or so

ur weight loss slowed right? how long have u been at current weight?

btw, great job on the weightloss---feels good right?

[FireGuy]

hey metski, if u been eating 2000 cals for a year---thats probably around ur tdee now---the body will adapt

u need to add cals back in slowly if u dont wanna add back fat

i would go 2500 to start and add back 100-200 cals every 10th day or so

ur weight loss slowed right? how long have u been at current weight?

btw, great job on the weightloss---feels good right?

Ahhh...a voice of reason! I cant understand why so many people who achieve dramatic weight loss cant wait to bulk once they hit their goal.

[mg1228]

yea imo it will take almost twice as long to add 20lb of lbm as it did to lose that 80lbs

[metski]

i want to bulk cause i have a soft tummy
like if stand up pop my chest out and flex i look good
but when i sit down its like flabby stomach =/

so if i bulk im hoping the muscle will make the skin tighter and fill me up more.

also my lifts have been at same weight for agggees

i want to continue shedding this tummy till may then ill bulk so i want to get this diet dooooowwwwn perfect
spent so long working on it tonight lol

[mg1228]

i want to bulk cause i have a soft tummy
like if stand up pop my chest out and flex i look good
but when i sit down its like flabby stomach =/thats fat or loose skin--the skin will tighten up--u just got to give it time

so if i bulk im hoping the muscle will make the skin tighter and fill me up more.this wont help ur stomach

also my lifts have been at same weight for agggees this could b ur workout routine

i want to continue shedding this tummy till may then ill bulk so i want to get this diet dooooowwwwn perfect
spent so long working on it tonight lol

see bold----u can bulk but not at those cals or u will def put the fat back on whether theyre clean cals or not

[metski]

this is my routine. have not changed it for a long time =/


Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

but i dont have rest days :S im at gym 7 days a week on days i feel like i cant lift i just do cardio.

i found a new routine im really keen to try

http://www.muscleandstrength.com/wor...g-workout.html

this seemed good for me


but yeah this tummy is killing my confidence like with a shirt on i look like im very fit. girl asked me yesterday to see my abs.
i can feel them but theres alot of flab.

since i started clen i think the tummy has gotten softer like my belly melted or something but im sure theres fat.

@mg
i also worked a bit more on my cutting diet since you said there wasnt enough cals i added an extra meal is this looking better now?

6'1 175lbs

#1
On whey protein 24gP 4gC 1.5gF - 130 Cals
1/2 cup oats 6.50P 27.1C 2.6F - 156 cals
2 boiled eggs 12.5P 1.1C 10.6F - 154 cals


43P 32.2C 28.3 14.7F - 440 cals

#2
350g low fat cottage cheese 43.4P 9.5C 3.6F 252
20 blueberries .2P 3.9C .1F - 16 cals
(will prob add in fish oil tabs)

43.6P 13.4C 3.7F - 268cals

#3 pre workout
280g chicken breast 82.7P 0C 21.6F - 547 cals
1/2 cup brown rice 2.5P 22.2C .9F - 107 cals
1 cup mixed vegetables 5.2P 23.8C .3F - 118 cals
20 leaf Spinach 5.7P 7.3C .8F - 46 cals

96.1P 53.3C 47.1F - 818 Cals

#4 post workout
On whey protein 24gP 4gC 1.5gF - 130 Cals
1 can Tuna 6.5oz 40gP 0C 1.3gF - 186 Cals
1 tablespoon low-cal Mayo 0P 2.5gC 3gF 36 Cals

64gP 6.5C - 352 Cals

Totals

1,878P 246.7P 103.0C 49.1F

i also have some flaxseed oil wit the post workout shake.
and i generally have banana in morning so thats a bit of extra cals

i know meal #1 has fats+carbs+protein and i prob should change it so its just carb/pro and then have a pro/fat meal but this is alot easier for me to be honest ><

with this diet you think i can cut this belly?

also since i been on a calorie defect for sooooooo long causing my maintenance level to drop resulting in slower fat loss.
thats why i thought id give clen a go

i suck at cooking thats why i didnt try keto :S

after this cut i want to start eating and BULK \( " )/

[mg1228]

i dont know alot about routines but the fact that u said u havnt changed it in a very long time is not good

u gotta change things up---ur body adapts very well

u may not b gettin enough rest either

[metski]

i dont know alot about routines but the fact that u said u havnt changed it in a very long time is not good

u gotta change things up---ur body adapts very well

u may not b gettin enough rest either

cant rest though if i dont go gym i feel like im lazy and get depressed.

which ends up with me not eatings on off days.

[mg1228]

gotta rest---thats when u grow

if u dont u doin more harm than good trust me

[mg1228]

if u been goin 7 days a week for a year---even if one is cardio---u need to take a whole week off

i only lift 3 days a week

[LiftedDuramax2007]

Your central nervous system has to rest.

You need to give it a break. Workout 4 days a week and do mild cardio 2 off days and then 1 day do nothing but eat clean

[metski]

while on a cut i didnt think i can grow soo i thought more i workout the more fat i burn
did i logic fail?

[mg1228]

if u dont grow thats one thing---but u dont want to shrink, which will happen

u wont get stronger either


u can do all the low intensity cardio u want---but still take one day and do nothing

[metski]

ok its been a week on this bulk diet.

and im having ALOT of trouble eating all this food its near impossible ><

i have been a bit lazy and combined a few meals like instead of meal #2 just being pro/fat i have sliced brown bread in there to help fit in all the carbs in my day.

is this ok? or will mixing all the macros together be a detriment to my goals?

[mg1228]

i usually seperate into pro/fat and pro/carb---but thats somewhat easier to do when cutting--when trying to up the cals for a bulk it becomes harder--ive found this out recently

maybe one of the vets could answer this--cause id like to know aswell

i know alot of guys do it--i just dont know if its different for different people

[metski]

i usually seperate into pro/fat and pro/carb---but thats somewhat easier to do when cutting--when trying to up the cals for a bulk it becomes harder--ive found this out recently

maybe one of the vets could answer this--cause id like to know aswell

i know alot of guys do it--i just dont know if its different for different people

if it makes a really big difference then i will put in extra effort but its really difficult atm just trying to eat enough ><