Bulking Diet questions

[brubaker79]

Looking at doing my first cycle using Test E/C for 12 weeks @ 500 a week. I want to make sure I have my diet in check before I start. Doing a "trial week" before starting so i can get use to it. Any advise is greatly welcome and recommendations are appricaited. One key note. I hate seafood.

7:30 - Muscle Milk 14oz (240 Cals, 25g protein, 9g fat)
Heartland Raisen Cereal (480 calories, 6g fat, 12g protein)

10:00 - 2 servings of either ham, boloney, roast beef (180 calories, 10g protein, 2-20g fat)

12:00 12" Roast Beef sandwhich/ham sandwhich (480cal, 90g fat, 45g protein)

2:30 Yogurt, celery & peanut butter (325 Cal, 22g protein)

5:30 Jack3d Prework Out drink

7:00 Post workout Opt Nutrition Mass Gain (675 Cal, 25 protein, 252g carbs) & Casein

7:30 Meat meal. Either steak/chicken with veggies (400 Calories, 40g protein)

10:00 some sort of snack i'll need here with clean protein, carbs, and low fat...any suggestions.


This diet only puts me at around 2800-3000 calories a day and only 170-180g protein. I'd like to find a way to add an addition 100-150g of proteins. I didn't include any drinks during the day. I usually drink cranberry juice, water, skim milk.

[gbrice75]

Your diet is so far from 'in check', it's a joke. I don't mean to be a dick, but you have no business running a cycle. There's not a single meal listed other than 7:30pm that could be considered a bodybuilding meal.

You need to read all the sticky's and learn the basics. Drop the cycle idea for now, TRUST me. Also, your stats and goals would be a great help. Age, height, weight, BF%, etc.

Take a look below at one of my diets for an idea of something cleaner and better balanced.



GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

[usd610]

Looking at doing my first cycle using Test E/C for 12 weeks @ 500 a week. I want to make sure I have my diet in check before I start. Doing a "trial week" before starting so i can get use to it. Any advise is greatly welcome and recommendations are appricaited. One key note. I hate seafood.

7:30 - Muscle Milk 14oz (240 Cals, 25g protein, 9g fat)
Heartland Raisen Cereal (480 calories, 6g fat, 12g protein)
try to get a little more protein here, id try to keep it around 50g
10:00 - 2 servings of either ham, boloney, roast beef (180 calories, 10g protein, 2-20g fat)
Lunchmeat is not a real good choice. Buy real meat, chicken, steak, ground beef, etc. also, no where near enough protein, keep it around 40-50g per meal
12:00 12" Roast Beef sandwhich/ham sandwhich (480cal, 90g fat, 45g protein)
see above, also, white bread is not good, try switchin to whole wheat.
2:30 Yogurt, celery & peanut butter (325 Cal, 22g protein)
not a good source of protein in my opinion
5:30 Jack3d Prework Out drink
try to take in a pro/complex carb meal about an hour before a workout. Your lifting on a pretty much empty stomach which is bad.
7:00 Post workout Opt Nutrition Mass Gain (675 Cal, 25 protein, 252g carbs) & Caseinthats a hell of a lot of carbs even for bulking, does it tell you what the carbs are coming from? malto, dex, sucrose? rule of thumb i always follw is double the carbs of the protein you are taking in.

7:30 Meat meal. Either steak/chicken with veggies (400 Calories, 40g protein)
PWO meal should have complex carbs in it. Also, where are you getting 400 calories? 40g of pro is 160 cals. 1 gram of pro is 4 cals
10:00 some sort of snack i'll need here with clean protein, carbs, and low fat...any suggestions.Last meal before bed should be pro fat, such as a shake with olive or flax oil. Or ground beef with some olive or flax oil


This diet only puts me at around 2800-3000 calories a day and only 170-180g protein. I'd like to find a way to add an addition 100-150g of proteins. I didn't include any drinks during the day. I usually drink cranberry juice, water, skim milk.

in bold

[gbrice75]

usd - I appreciate your critique, but it's obvious that the OP has zero diet knowledge and that diet he listed isn't even worth critiquing. He needs to learn the fundamentals and rebuild a completely new diet IMO. A suggestion here and there isn't going to be the answer in this case.

[tbody66]

WOW!!!!

Brubaker, what are your stats? Age/HT/WT/BF %/Lifting Experience/Cycle Experience? Post some pics and this info and we'll be able to be much more of a help to you.

USD, why are you critiquing diets? You have 21 posts with no rep and you post poor advice without even getting more info from the OP

GB, is it because you are a monitor now that you politely tell people that you appreciate their incredibly un-educate critique and suggestions of an even less thought out original diet?

[usd610]

Just because I am new to the board does not have anything to do with my knowledge base. What in my post was wrong? Is it bad to try to help someone out, yes his diet needs a lot of work, I offered a quick critique that was focused on showing him that. You dont need to know someones age, weight, bf, etc to know that lunch meat is not a good choice, or that he is counting calories up wrong, or that you are suposed to take in complex carbs PPWO.

[brubaker79]

5'7" 160lbs 15% BF age 31. I'd like to bulk up as much as possible as i would be considered an ectomorph. My last cycle, and when i say cycle i mean just bulking up in general was relatively clean foods. The unhealthiest thing i had was the pasta sauce.

From the research I've read, i want to have the carbs from potatoes, white breads and pastas to get that insulin spike in order to become hungry again in a few hours. Whole wheat items will break down slower and will make one feel full. However, i've considered switching over to whole wheat on just about everything.

[brubaker79]

Also for meal number 3 i'd like your input. My problem is I use to be a chef before I entered the professional world, so it's not easy just eating bland chicken. I'm considering doing a grilled chicken salad each day for the 12:00 meal. I can use a good 8oz of chicken and boost the protein and healthy fats with some almonds and make the dressing with vinegar and ex virg olive oil (maybe red wine too). The question is since i'm bulking up, what fruits can be added to the salad to increase the calorie counts? I know that raisens are calorie dense and have considered throwing some of those in as well. Any suggestions on what to add or subtract from this meal would be great.

Also if i use ground beef (93% lean), and bake some potatoes the night before and mix them together, there wouldn't be any issue with this as a meal would there? Meat and potatoes works well for anyone with Irish blood.

[gbrice75]

GB, is it because you are a monitor now that you politely tell people that you appreciate their incredibly un-educate critique and suggestions of an even less thought out original diet?

TB - I have always tried to be respectful, you know that!!!

For the record - I don't necessarily disagree with all of the critique (don't agree with all of it either though), I simply wanted to point out that this isn't just another diet posted that's close to being dialed in but needs some tweaks. The OP clearly has no idea how to diet for gains (no offense) and really needs to learn the fundamentals.

5'7" 160lbs 15% BF age 31. I'd like to bulk up as much as possible as i would be considered an ectomorph. My last cycle, and when i say cycle i mean just bulking up in general was relatively clean foods. The unhealthiest thing i had was the pasta sauce.

From the research I've read, i want to have the carbs from potatoes, white breads and pastas to get that insulin spike in order to become hungry again in a few hours. Whole wheat items will break down slower and will make one feel full. However, i've considered switching over to whole wheat on just about everything.

At 15%, i'd reconsider bulking. I ran a bulk diet at 15% and wasn't happy with the results. You will probably put on more bodyfat and will then have to spend that much more time cutting later. IMO you should focus on slowly reducing your bodyfat while maintaining or even adding lean tissue (yes, both can be done). Once you have an appreciable bodyfat (around 10%), your body will distribute nutrients differently/more efficiently and you'll be much more primed to make gains. Even then, I would not BULK in the traditional sense of the word. I'd simply run a very clean diet a bit above maintenance for slow, steady gains.

Also for meal number 3 i'd like your input. My problem is I use to be a chef before I entered the professional world, so it's not easy just eating bland chicken. I'm considering doing a grilled chicken salad each day for the 12:00 meal. I can use a good 8oz of chicken and boost the protein and healthy fats with some almonds and make the dressing with vinegar and ex virg olive oil (maybe red wine too). The question is since i'm bulking up, what fruits can be added to the salad to increase the calorie counts? I know that raisens are calorie dense and have considered throwing some of those in as well. Any suggestions on what to add or subtract from this meal would be great.

Also if i use ground beef (93% lean), and bake some potatoes the night before and mix them together, there wouldn't be any issue with this as a meal would there? Meat and potatoes works well for anyone with Irish blood.

The salad sounds good, sans raisins. Forget calorie dense - they're all sugar. I don't care if it's a bulking diet, a bunch of sugar has no place IMO. If you're a chef (I graduated from CIA years ago), get creative with marinades, dry rubs, etc. I wouldn't rely much on fruits other than maybe a piece with your first meal of the day. Berries would be a better choice - but not dried.

Beef and potatoes are fine - I'd try and get a leaner beef (I get 95/5 from Wegman's) and make the potato a sweet potato. More importantly, you need to be eating these meals at optimal times throughout the day (i.e. not the potato meal before bed, not the salad and EVOO meal PWO, etc)