Help with my bulking diet!

[jl39]

hows it going everyone? this is my first post on this site but i have been reading other posts for quite some time now and decided to chime in. i have been on plateau for some time now and i need help.... my stats are 5'11-6'0 185 lbs around 8% percent bodyfat im guessing always had abs very high metabolism. also i did the BMR and mine is around 1997 calories multiplied by 1.55 because of 3-5 days a week of sports and it came out to be around 3095 calories... please critique any help would be much appreciated

meal 1. 7:45 Am 4 whole eggs, 1/2 cup oats,banana, 2 tbsps peanut butter, and glass of orange juice. (pro,carb,calories) 42/85/***
meal 2. 11:30am: 8oz chicken breast serving of mac n cheese and 2 tbsps peanut butter. 58/54/760
meal 3. 230pm: can of tuna and 2 slices of wheat bread this is my last whole meal before workout 27/22/230
preworkout 1 scoop whey in milk and banana 38/42/400
postworkout serving cell tech mixed with gatorade 2 sccops whey in chocolate milk 62/136/850
meal 4 8 oz chicken breast and 1/2 cup brown rice. 43/34/350
meal 5 before bed:3/4 cup cottage cheese in peaches (helps me eat it) 2 tbsp peanut butter casein shake in 16 oz of milk 70/66/860

Total for the day: 340g protein, 439g carbs, 4230 Calories
thanks to all that reply

[jl39]

anybody have any ideas?

[jl39]

bump.. come on somebody help me out would like to start new diet tomorrow.. anxious to build

[JBarron]

What do you need help with your diet looks solid to me.

[jl39]

i was just gonna post it and see if everything was in check does anything need changing?

[JBarron]

http://www.livestrong.com/myplate

It looks good to me. Register with this site and use it to track your cals and macro's, works great.

[jl39]

thanks for your help

[FireGuy]

Too long between meals, too much protein, too many carbs, too much fat, too much sugar and too many calories. Protein distribution is very erratic.
Orange Juice, 6 tablespoons of Peanut Butter, Macaroni & Cheese Milk, Gatorade, Chocolate Milk?
No EFA's, No Fibrous Carbs. 1200 calories a day over estimated TDEE is just begging to get fat.

What part of his diet looked solid to you JBarron? Not trying to be a smarta$$ just curious if you really took a look at it prior to replying.

[jl39]

thanks fireguy this is the kind of response iv been looking for so what would you suggest

[FireGuy]

Pull out what I mentioned, put in what I mentioned, aim for around 3200 calories for now and see how that works first. Eat every 2-3 hours and keep protein intake fairly similiar in each meal. If you are looking to add bodyweight maybe 250grams protein a day, 350 grams carbs a day and 80-90 grams of fat. That should be plenty. You can always add more if needed.

[Hunter]

My advice on tdee is always under estimate then over estimate. When I first got really serious about this I bulked and cut and realized this was a waste of time. Instead I always consider myself in a body recomp diet. I eat 300 calories over my tdee daily and adjust cardio as needed. I add mass with very little fat gain. I do gain muscle at a slower rate then other but my bf stays at 10% and in the event I ever decide to do a show I will hold onto a hell of a lot more muscle then someone who has bulked up to 18% bf.

Of course everyone is different and you would have to decide how much over your tdee you should eat just be careful you don't gain excessive bf. I have noticed and I think every vet will agree, men bulk much better at a lower bf.

[jl39]

thanks guys and fireguy what would be some good fibrous carbs to add to my meals and when would be the best time.. and i always read aim for 1.5 grams of protein per pound of bodyweight is that just overkill?

[jl39]

hey fireguy heres updated.. destroy it again it you have to i want results!
9:00am 4 whole eggs, 1/2 cup oats (is it ok to mix the oats in milk), banana and can i drink chocolate milk here since its a simple carb and i need a simple carb in the morning?(protein,carb,cal)44/84/570
11:20am 8oz chicken breast, changed mac n cheese to 1/2 cup brown rice and added and apple 43/54/430
2:30Pm: can of tuna, 2 slices wheat and im gonna munch on almonds between the this meal and the previous dont know macros on the almonds
my workout is at 4:30 my i usually eat a banana at 4:00 and take the shake while driving to the gym is that ok? i took out the milk and am using water.26/30/240
post workout is about 5:30-5:45 i take a serving of cell tech can i not add a powerade for extra carbs post workout? then 2 scoops whey in water 54/109/690
dinner 7:30 8oz chicken breast, 1/2 cup brown rice, salad with spinach leaves and brocoli dont know macros on the salad 43/34/350
before bed what do i do here? can i still have the peaches with my cottage cheese? do i do cottage cheese plus one scoop casein? and if i do casin can i add milk to this shake cause it sucks with water
this will equal around 290-300g protein, around 360 carbs, and close to 3200 calories. .. whats it look like now guys open for any suggestions

[FireGuy]

My advice on tdee is always under estimate then over estimate. When I first got really serious about this I bulked and cut and realized this was a waste of time. Instead I always consider myself in a body recomp diet. I eat 300 calories over my tdee daily and adjust cardio as needed. I add mass with very little fat gain. I do gain muscle at a slower rate then other but my bf stays at 10% and in the event I ever decide to do a show I will hold onto a hell of a lot more muscle then someone who has bulked up to 18% bf.

Of course everyone is different and you would have to decide how much over your tdee you should eat just be careful you don't gain excessive bf. I have noticed and I think every vet will agree, men bulk much better at a lower bf.

Co-Signed!! Been preaching this very thing for awhile.

[jl39]

so i can have all the things i asked you bout? its good to go?

[FireGuy]

As far as the protein, 1.5 per lbs of bodyweight is a good rule of thumb. If you are looking to gain weight and have an abundance of carbs and fat in your diet you can drop that number a bit, hence I recommended 250g per day for you.

Broccoli, cauliflower, asparagus, lettuce are all good forms of fibrous carbs and should be added to at least 3-4 of your meals.

The meal plan looks much better although there is no need for sugar in the morning. If you just feel you have to have some then there, or PWO is the time to take it in but a low glycemic index carb would be better. Switching from milk to water with protein shakes can be tough at first but you do get used to it. I pulled milk out of my diet last July when I was getting ready for a show and havent had a glass since then. Feel/Look way better with it out of my diet. I would leave the powerade out too.

It's not perfect but not sure it needs to be perfect for what you want to do. Run it like this for a few weeks and see how your body responds.

[jl39]

thanks fireguy youve been a big help last question... what about the before bed meal what should i do here i hate cottage cheese without the peaches also what should i have witht the cottage cheese..... is that you in your avatar, if so what are your measurements arms and so on

[FireGuy]

I would leave the peaches out if possible, throw almonds in there instead. Cottage cheese is the one food I absolutely detest so maybe some others have a few more ideas. Yes, that is me in the pic, absolutely no clue as to what my measurements are or were.

[jl39]

alright thanks ill try it out im excited to see where this new diet gets me!

[jl39]

can i have just a tad bit of ranch on my salad.. ill use spinach brocoli and cauliflower for fiber and ill take away the banana preworkout move the apple there and have to of these kinds of salads a day...one at lunch and one for dinner to try to get fiber in ever meal... so can i use a little ranch

[Hunter]

can i have just a tad bit of ranch on my salad.. ill use spinach brocoli and cauliflower for fiber and ill take away the banana preworkout move the apple there and have to of these kinds of salads a day...one at lunch and one for dinner to try to get fiber in ever meal... so can i use a little ranch

Splash with some evoo and lemon. If that doesn't work search for homemade dressing using evoo. I myself would stay away from ranch dressing especially store bought its full of garbage.

[jl39]

man that ranch just tastes so good lol .... but what is evoo??

[Hunter]

man that ranch just tastes so good lol .... but what is evoo??

extra virgin olive oil

[jl39]

haha i should have known that i feel pretty dumb now

[jl39]

just spent the past hour and a half watchin Milos Sarcev's seminars ... im gonna post up one more diet later on for you fireguy let me know how this one looks

[Damienm05]

My advice on tdee is always under estimate then over estimate. When I first got really serious about this I bulked and cut and realized this was a waste of time. Instead I always consider myself in a body recomp diet. I eat 300 calories over my tdee daily and adjust cardio as needed. I add mass with very little fat gain. I do gain muscle at a slower rate then other but my bf stays at 10% and in the event I ever decide to do a show I will hold onto a hell of a lot more muscle then someone who has bulked up to 18% bf.

Of course everyone is different and you would have to decide how much over your tdee you should eat just be careful you don't gain excessive bf. I have noticed and I think every vet will agree, men bulk much better at a lower bf.

Excellent post.

[jl39]

ok fireguy after watching his seminar here is what iv came up with:
breakfast 7:30 am 3 whole eggs, 1/2 cup oats, banana pro/carb/cal 32/57/470
10:30am between breakfast and lunch im gonna have a half scoop of casein powder in milk with almonds.
12:00 lunch 8 oz chicken breast, 1/2 cup brown rice, and a spinach salad with cauliflower and brocoli with extra virgin olive oil. 53/52/600
2:30 pm iv eliminated my pre workout shake and went with a bigger can of tuna, 2 slices wheat bread, and an apple. 46/42/400
5:30 post workout serving cell tech and 6:00 2 scoops whey in water 54/75/550
7:30 dinner the seminar said choose a different type of protein so i may go with some type of steak, 1/2 cup brown rice, and salad like at lunch 53/52/600
between dinner and bedtime meal ill have one scoop casein powder in milk 30/20/300
bedtime 11:00 cottage cheese in peaches
so this is gonna set me up with about 310-315 grams of protein. around 350-370 carbs and between 3200-3500 calories....
thanks for your help

[jl39]

bump.. whats my final diet look like to everyone

[frodo89]

ok fireguy after watching his seminar here is what iv came up with:
breakfast 7:30 am 3 whole eggs, 1/2 cup oats, banana pro/carb/cal 32/57/470 make this 2 whole 8 white keep oats, and i guess you can keep the banana because you are attempting to put on mass but I would take it out and have a cut of oats in it's place
10:30am between breakfast and lunch im gonna have a half scoop of casein powder in milk with almonds. Instead of this meal make this some form of lean protein and complex carbs
12:00 lunch 8 oz chicken breast, 1/2 cup brown rice, and a spinach salad with cauliflower and brocoli with extra virgin olive oil. 53/52/600 take out the salad here
2:30 pm iv eliminated my pre workout shake and went with a bigger can of tuna, 2 slices wheat bread, and an apple. 46/42/400 have a cup of rice here rather than the two wheat bread and the apple
5:30 post workout serving cell tech and 6:00 2 scoops whey in water 54/75/550 this is good but add half a cup of oats
7:30 dinner the seminar said choose a different type of protein so i may go with some type of steak, 1/2 cup brown rice, and salad like at lunch 53/52/600 seeing as you want to bulk keep the rice, and have a bit more of the fibrous carbs that come out of the meal at 12
between dinner and bedtime meal ill have one scoop casein powder in milk 30/20/300
bedtime 11:00 cottage cheese in peaches how much cottage cheese, personally I would take out the peaches, if you cant take down cottage cheese mix it with your casein and have something some lean protein between dinner and bed
so this is gonna set me up with about 310-315 grams of protein. around 350-370 carbs and between 3200-3500 calories....
thanks for your help

Fireguy will without a doubt give you the best advice but for now this is what I would change

[jl39]

apprechiate the advice frodo

[jl39]

bump anyone else got any ideas