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

[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.

[limppimp85204]

you usually dont have enough time for your body to digest the whole amount of a food if you eat right before your workout

[Blacknitty]

Thanks for taking the time to explain everything with details and examples.
I am new here and I was becoming frustrated on where to start; until I ran until these awesome post!!!!!


Im 36 years old, 130 pounds, 5"7. After several attempts to gain weight adn muscle with much failing, I really feel very confident this time.

I am ready to take this as a challenge and kick my dream bod into gear.
I am new and I have been looking through all the must read post, for new beginners and this would definetly help me to get off to the right start.

However, what should I do, if I cant afford this type of diet on a consistant basis? I know that I don't I have to follow it as a biblical reference, but should I just do my best to get in 8 meals per day?

Thanks.................

[OSTIE]

D@mn, how the hell did I not see this. Think I gotta rethink my bulking diet alittle. Great post.

-ost

[canadian_mofo]

Hey you think there is any problem adding a bit of cheese to those eggs u have in the morning. And with egg whites do u guys get the egg whites in a box or just use regular eggs and then scrap the yolk??

[DirtyDog]

I just worked out how many calories I need each day and its 3304 just to maintain my current mass! If i want 2lb a week growth im gunna need 4304 calories a day!

No wonder I have trouble putting weight on.

[63190]

I was wondering about the AM work out too. If I eat Oatmeal and protiene in the morning (finished eating at about 9-9:30) and then hit the gym at 10-10:30 would that be enough time for the protiene to be used efficiently?

[DirtyDog]

Good question man, i want to know the answer to that one as well.

Anyone?

[63190]

I guess no one comes here any more. I'll start a new thread for a question.

[brian11]

Alright LMO, after reading this through for the first time sense i first joined, I think im going to go for a bulk. The difference is that I will probably be utilizing cardio 5 times a week. I hope that wont hurt the bulk too much, but im very wary of gaining fat.

[LeanMeOut]

Alright LMO, after reading this through for the first time sense i first joined, I think im going to go for a bulk. The difference is that I will probably be utilizing cardio 5 times a week. I hope that wont hurt the bulk too much, but im very wary of gaining fat.

Just see what happens......if you hit a sticking point with your gains then reduce the cardio..... but at your age and size I think it is possible for you to gain lean mass while losing fat with no problem. Just make sure your diet is dialed in 100%.

[BASK8KACE]

Nice sticky.

Xxample (Diet--bulking)

[killagorilla187]

lets say your lacking overall calories later in the day, i still have 2 or 3 meals left today but i need alot more calories.

Can I eat 50-60 grams of protien, (chicken), plus lets say 500-700 calories of healthy fats for each meal?

If you eat more fat than carbs what is the result?

[ScooterBoy]

lets say your lacking overall calories later in the day, i still have 2 or 3 meals left today but i need alot more calories.

Can I eat 50-60 grams of protien, (chicken), plus lets say 500-700 calories of healthy fats for each meal?

If you eat more fat than carbs what is the result?

500-700 cals of fat each meal thats 55-78 grams of fat, thats alot of fat for 1 meal

[SwoleCat]

500-700 cals of fat each meal thats 55-78 grams of fat, thats alot of fat for 1 meal

H*ll yeah! Jared from Subway would go crazy seeing that!!!!!!!!



~SC~

[killagorilla187]

what if you didnt have any fat all day and you only have one meal left?

[clockworks]

There is a mathematical error:

220 - your age * .65
220 - your age * .7

Example for a 22 year old:

220 - 22 * .65 = 128.7
220 - 22 * .7 = 138.6

220 - 22 * .65 is not 128.7, it is 205.7 because of arithmetic precedence: multipication/division happens before addition/subtraction.

You need to specify:
(220 - 22) * .65 = 128.7
to ensure the subtraction happens before the division.

You should edit the original post before a mathematically inclined person has a heart attack while doing cardio...

[LeanMeOut]

There is a mathematical error:



220 - 22 * .65 is not 128.7, it is 205.7 because of arithmetic precedence: multipication/division happens before addition/subtraction.

You need to specify:
(220 - 22) * .65 = 128.7
to ensure the subtraction happens before the division.

You should edit the original post before a mathematically inclined person has a heart attack while doing cardio...

LMAO......I'm sure people get the point.....but just to make you happy I'll edit it And to make sure no one has a heart attack for the math wizards out there

[CarvedFromStone]

aaah this is what i have been needing

[yerg]

Great post. It answered a lot of Qs.....

[msu16366]

I must of made a mistake, anyways I am up to 205lb now, Which means since this thread I am of 15lbs.. NOt doing to bad anymore.

[LeanMeOut]

I must of made a mistake, anyways I am up to 205lb now, Which means since this thread I am of 15lbs.. NOt doing to bad anymore.

Good to hear bro

Sorry for taking so long to reply

[skinnyff]

great post. excellent info for the novice such as myself

[jdh]

very informational thread. i have one question though. in all the bulking diets and so forth ive came across the amount of carbs is always higher then the protein. in the example you gave the protein was 420g and i believe the carbs was 295g. is this a misprint or should i have my protein higher then the carbs? also how would this apply if i was going to do a bulking cycle? how would my macros work out then? thanks