Bulking diet

[LBSOMEIRON]

Personally, I think you need a thousand calories (EXTRA), just to start. I do it in the form of 300 calories from fat and 700 from carbs. Protein is high enough. SO, add 33 grams of fat over the course of the day (4 tb of pb) and 175g of carbs (3 cups of oats dry).

I think that will put you exactly where you should be.


Having said that, I'm really scared to recommend any calorie increase given your training. In order to get big you have to lift big. It is literally impossible, I do not care what anyone says, to lift effin heavy with 20 seconds rest - even 30, even 40.

Example....my deadlift. 135x10 - rest 20 seconds, fine. 225x8, rest 30 seconds fine. 315x8 rest 3...umm no. maybe 90 seconds. 405x6 - rest two minutes ...475 rest 2-3 minutes.

Bench - 135x8, rest 30 sec. fine. 225x8 rest 40 seconds. 275x8...rest 1-2 minutes. 315x8 - rest 2 minutes 375x6...rest 3 minutes.

AND SQUAT?? Forget it...it's 3 minutes minimum. So, in just 30 minutes is 3,500 calories going to make you fat? I'm not sure.

[UberSteroids]

Hmmm... interesting.

Well, damn... so BMR is calculated based on the LBM and NOT the total mass right?

If so, my BMR should be around 2100 calories and TDEE at about 3400 calories.

I am gonna be such a fat ass.

Thanks for some very good points guys. I mean, it's like ALL vs ME in this thread and looking at your avatars, you sure know way the hell more about dieting than myself.

I am going for it then.

[MACHINE5150]

i disagree about the amount of carbs you need... i do a 50/35/15 split. (in grams not calories).. but most people recomend 40/40/20

i was your stats a year ago 5'10" 225lbs and went up to 245lbs in a year naturally.. i ate roughly 450g of protien, 300g of carbs and 100 g of fat a day.. gained 20lbs naturally, pretty much all muscle too..

you can have a higher protien diet as long as you incorporate leafy greens in with your carbs or some other high fiber carbs to help move the protien through your system

standard rul is 1.5-2g of protien per pound of LBM.. so at your stats you should be doing about the same as i did

[UberSteroids]

i disagree about the amount of carbs you need... i do a 50/35/15 split. (in grams not calories).. but most people recomend 40/40/20

i was your stats a year ago 5'10" 225lbs and went up to 245lbs in a year naturally.. i ate roughly 450g of protien, 300g of carbs and 100 g of fat a day..

450g protein a day, what the sh!t...

[UberSteroids]

Ok, here we go... Even though some of you guys might think this is not enough and you may be right, this still will be a dramatic change to what I have been eating therefore the results should be dramatic as well.

Training Day
7:00am – 2 scoops whey, 1tbsp fish oil
7:15am – low intensity cardio – 30 minutes
8:30am – 10egg whites, 2whole eggs, 65g oats
12:00pm – 6oz tuna/egg salad, whole grain bread with flax seeds
3:00pm – 6oz steak, 170gr sweet potatoes, 1cup green beans
5:00pm – 6oz steak, 170gr sweet potatoes, 1cup green beans
6:30pm – workout
7:00pm – PWO 2 scoops Syntha-6, 15g dextrose, 1/2cup oats
9:00pm – 10egg whites, 1tbsp fish oil, whole grain bread with flax seeds
11:00pm – Before bed 6oz steak, 1tbsp fish oil, 1cup green beans

Approx: 355g protein, 255g carbs, 55g fat = 2935 Calories

[gbrice75]

Having said that, I'm really scared to recommend any calorie increase given your training. In order to get big you have to lift big. It is literally impossible, I do not care what anyone says, to lift effin heavy with 20 seconds rest - even 30, even 40.

Example....my deadlift. 135x10 - rest 20 seconds, fine. 225x8, rest 30 seconds fine. 315x8 rest 3...umm no. maybe 90 seconds. 405x6 - rest two minutes ...475 rest 2-3 minutes.

Bench - 135x8, rest 30 sec. fine. 225x8 rest 40 seconds. 275x8...rest 1-2 minutes. 315x8 - rest 2 minutes 375x6...rest 3 minutes.

AND SQUAT?? Forget it...it's 3 minutes minimum. So, in just 30 minutes is 3,500 calories going to make you fat? I'm not sure.

Agreed a thousand percent.

Hmmm... interesting.

Well, damn... so BMR is calculated based on the LBM and NOT the total mass right?

If so, my BMR should be around 2100 calories and TDEE at about 3400 calories.

I am gonna be such a fat ass.

Thanks for some very good points guys. I mean, it's like ALL vs ME in this thread and looking at your avatars, you sure know way the hell more about dieting than myself.

I am going for it then.

It's not all vs. you bro, you came here for advice and we're trying to steer you in the right direction.

i disagree about the amount of carbs you need... i do a 50/35/15 split. (in grams not calories).. but most people recomend 40/40/20

i was your stats a year ago 5'10" 225lbs and went up to 245lbs in a year naturally.. i ate roughly 450g of protien, 300g of carbs and 100 g of fat a day.. gained 20lbs naturally, pretty much all muscle too..

you can have a higher protien diet as long as you incorporate leafy greens in with your carbs or some other high fiber carbs to help move the protien through your system

standard rul is 1.5-2g of protien per pound of LBM.. so at your stats you should be doing about the same as i did

50% of your diet coming from protein? That's overkill, and a waste. And 450g of protein? Sorry man, there's no way you need that. How bout them kidney's?

Ok, here we go... Even though some of you guys might think this is not enough and you may be right, this still will be a dramatic change to what I have been eating therefore the results should be dramatic as well.

Training Day
7:00am – 2 scoops whey, 1tbsp fish oil

Might want to drop this and do your cardio on an empty stomach. Take BCAA's instead, before and after cardio

7:15am – low intensity cardio – 30 minutes

8:30am – 10egg whites, 2whole eggs, 65g oats

Good! You can do the whey shake here too if you want for a bit more (and fast) protein

12:00pm – 6oz tuna/egg salad, whole grain bread with flax seeds

tuna is fine, tuna salad is not. flax sucks for BBing also. Try for a more natural carb source - sweet potato, brown rice, quinoa, lentils, beans, etc

3:00pm – 6oz steak, 170gr sweet potatoes, 1cup green beans

Great meal

5:00pm – 6oz steak, 170gr sweet potatoes, 1cup green beans

6:30pm – workout

7:00pm – PWO 2 scoops Syntha-6, 15g dextrose, 1/2cup oats

9:00pm – 10egg whites, 1tbsp fish oil, whole grain bread with flax seeds

I guess this is ok, but personally i'd go for a better protein AND carb source. Also add some veggies

11:00pm – Before bed 6oz steak, 1tbsp fish oil, 1cup green beans

Great!

Approx: 355g protein, 255g carbs, 55g fat = 2935 Calories

Diet comments above in bold OP

[LBSOMEIRON]

i disagree about the amount of carbs you need... i do a 50/35/15 split. (in grams not calories).. but most people recomend 40/40/20

i was your stats a year ago 5'10" 225lbs and went up to 245lbs in a year naturally.. i ate roughly 450g of protien, 300g of carbs and 100 g of fat a day.. gained 20lbs naturally, pretty much all muscle too..

you can have a higher protien diet as long as you incorporate leafy greens in with your carbs or some other high fiber carbs to help move the protien through your system

standard rul is 1.5-2g of protien per pound of LBM.. so at your stats you should be doing about the same as i did

Actually, I 'somewhat' agree.

I feel that my gains and a direct result of my protein consumption. I've tried 1g/lb, 1.5, 2, 2.5 and as much as 3.....I feel the best right around the 2g/lb mark. High in the eyes of many, but realistic for me.

So although 450g seems high Uber, you gotta remeber bro you are a big dude. It's the cats eating 450g at a buck fifty that shpuld be rethinking their plan.