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07-03-2006, 08:19 PM
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#1 |
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Proud Canadian Citizen
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Getting the Bulk in check
Ok so i'm trying to get my diet in check and really put on some weight. I'm in the process of making changes still. I'm going to post up my current diet and then one that i've received help on from Hades (big thanks bro).
attatched are current foods and graphs of cals-pro/fats/carbs. lemme know what you guys think about it and if theres any other suggestions. 19 years 5' 8" 165lbs 10-12%bf
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07-03-2006, 08:20 PM
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#2 |
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Proud Canadian Citizen
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CURRENT DIET (somewhat modified now)
5:41am wake up Breakfast 6:30am 1 cup oats 300 cals 4 egg whites 2 whole eggs 2 scoops of protein (100% on whey) about 48 grams of protein w/ 3 grams sugar 240 cals and about unsure how much milk i add in. i'll measure tonight 9:30am 1 can tuna 150 cals 2 oz. peanuts 340 cals 12:00pm 1 large chicken breast 2 cups white rice (cooked) half can black beans 2:45pm 1 scoop protein 1oz peanuts (sometimes its a protien bar about 230 cals) 3:45 or 4:00 gym PWO shake at 4:45 (ish) 40grams protein 40g dex 40g malto 6:00pm or 6:30pm 1.5 large chicken breasts (or lean elk burger or lean ground beef patties (2) 2 cups cooked rice (sometimes baked potatoes) black beans, or cottage cheese or vegatables etc 8:45ish same as morning, except i add 1 tablespoon of natty peanut butter or occassional tablespoon of olive oil 9:30pm beatoff 10:00pm sleep.
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07-03-2006, 08:22 PM
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#3 |
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Proud Canadian Citizen
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New/ Suggested diet
(I've incorporated whole eggs instead of mainly whites in my morning and nighttime shake. still have a lot of other changes to try and make.) ------------------------------------------------------------------------ 5:41am wake up 1 scoop ON (24g) whey protein mixed in 8oz milk Breakfast 6:30am 1 cup oats 300 cals 6 whole eggs, scrambled 8oz to 16oz 2% milk 9:30am 1 can tuna 150 cals 2 oz. peanuts 340 cals 8oz milk 12:00pm 1 large chicken breast 1.5 cups brown rice half can black beans 16oz milk 2:45pm 1 scoop protein mixed with 8oz milk 1oz peanuts (sometimes its a protien bar about 230 cals) 3:45 or 4:00 gym PWO shake at 4:45 (ish) 40grams protein 40g dex 40g malto, 2000mg vitamin C 6:00pm or 6:30pm 1.5 large chicken breasts (or lean elk burger or lean ground beef patties (2) 1.5 cups brown rice (could do white rice here) (sometimes baked potatoes) Some kind of veggies 16oz milk 8:45ish 1 chicken breast/lean beef/steak 1.5 cups brown rice (make sure you get complex carbs here, as they will fuel glycolysis overnight) Cottage cheese 16oz milk 9:30pm beatoff 10:00pm sleep.
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07-03-2006, 08:25 PM
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#4 |
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Proud Canadian Citizen
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http://www.ironforlife.com/showthre...09&page=1&pp=35
link to an older thread about my diet. read a little if you want.
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07-03-2006, 08:32 PM
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Proud Canadian Citizen
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i would reduce the protein and increase the carbs.
at 165 lbs, your protein is set at 2.4 grams per lb of body weight. i strongly believe that you would better going for 2 grams of protein per every lean pound of mass. this would equal out to be 297 grams of protein in your diet per day. i would then move you carbs to 500g/ day and your fat to 125g/ day. this would equal out to be 4325 cals per day.
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america has spoken... pile my food in a bowl. |
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07-03-2006, 08:33 PM
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Teabagged by steele
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Quote:
I dont think you will have any problem gaining weight with that diet there.
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07-03-2006, 08:38 PM
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Proud Canadian Citizen
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Yeah i think it'll work out great. i'm already gaining some one the first one listed and i think the improved one will help even more. and the peanuts are salted but i wash them off in the sink so most all of the salt is gone. just enough to taste decent.
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07-03-2006, 08:41 PM
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Proud Canadian Citizen
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yeah that is something that i always wondered about. i'm addicted to meat, and tend to eat a whole lot more in a meal because its easy for me to keep stuffing it down vs. carbs. so more carbs and more fat, i'll look over the diet and see where i think i can adjust that a bit. any suggestions as to where to cut some pro and add the others? oh and what would you suggest I use as a source of carbs? more of the same (potatoes, brown rice, or oats)?
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Surf's Up Last edited by TheBrent : 07-03-2006 at 08:44 PM. |
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07-03-2006, 08:48 PM
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#9 |
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Proud Canadian Citizen
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i would cut back equally through out the day.
rather than visually sizing up your chicken, you should buy a scale so you know exactly what your intake is.
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america has spoken... pile my food in a bowl. |
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07-03-2006, 08:55 PM
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Proud Canadian Citizen
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yeah i've been talking to my roomate about this. wheres a good place to get one/ how much should one cost?
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07-05-2006, 01:20 AM
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#13 |
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married to my sister
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2g per lb of body weight is a rule of thumb. It won't hurt you a bit to go over that, but you need to get in plenty of carbs and fats as well. Be sure to get in plenty of EFAs.
If you start putting on a little fluff around the middle, don't stop eating. Just add /increase your cardio to control the fat. If that doesn't work, then cut back slightly. You should put on some weight eating that much at your current size. |
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07-11-2006, 02:46 PM
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Proud Canadian Citizen
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Its working fairly well i'd say. I weighed in a little over 165 yesterday but i think my BF has gone down a bit. I'm not too concerned about the weight being stagnant (sp) because the last 1.5 weeks have been hectic and not full of focus. I'm getting some EFAs in there too. I forgot to mention that i take 10 pills of fish oil a day so 10g worth. I also take a tbsp of flaxseed in my night shake.
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07-11-2006, 02:53 PM
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#15 |
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Michigan Sucks
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Agreed with BMG and Swellin. Eating a lot of carbs is the key to a bulking diet.
I like your high protein intake, that's awesome. But what's really gonna push you to grow are those carbs. |
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07-11-2006, 02:58 PM
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Proud Canadian Citizen
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I've really been trying to get more in lately. I just tend to like eating more meat than carbs in my whole meals. I'm making adjustments though thanks for all the responses guys
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01-26-2007, 04:51 AM
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#17 |
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Proud Canadian Citizen
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weighed 172 POUNDS today. drug free (unlike several of my other weigh-in posts). I've finally got my legs back (from injury) and i've figured out how to make them grow (took me ages, and an ego check). I still have several underdeveloped areas, such as my quads, traps, calves and shoulders. with bringing these areas up a bit, I believe I'll be hitting the 175 mark in a month.
I'm definitely putting on some fat, for the first time ever. I don't mind as much as I used to, or thought i would. My diet is definitely a dirty bulk, but its working.. and is the only thing that has worked so far. just wanted to put out an update. i'm stoked to finally be in the 170's. yahoo for me.
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01-26-2007, 12:44 PM
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Proud Canadian Citizen
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 bravowelcome to the 170's 
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6'1, 9-10% BF?, ~185 DAY BY DAY IN EVERYWAY I'M GETTING BETTER AND BETTER |
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01-28-2007, 12:58 AM
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Proud Canadian Citizen
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bulking with all those cals and beating off is going to give you huge forarms!! |
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06-15-2007, 06:29 PM
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#21 |
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Proud Canadian Citizen
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Ok. well I'm going to be starting another massive bulk in July. This time, I will not let anything get in my way. Just as I hit 172lbs in this thread, weeks later I started loosing. I let myself get too busy with work, school and (of course) a girl. Over the last 6 months I lost all I had gained and then some. I'm around 155lbs now (lean and still looking muscular, but small!) and I can't have that. It's time to see 200.
I've got a few weeks to have a new diet finalized before July hits. I'll be in the diet and training section a lot for the next few weeks. I've purchased a scale as well, so I can finally weigh out my foods. I think I was overeating protein and not eating near enough carbohydrate. I'll probably cut back a little on protein and increase the carb. Hopefully I can get the diet figured out this weekend and make a few excel sheets. woohoo, it's ON.
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06-15-2007, 06:43 PM
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Proud Canadian Citizen
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In school I took a sports nutrition class and they said there is no benefit to taking in more than 1.7g/lb of protein. any excess will turn into body fat. also like many others mentioned, the key to getting big is carbs and fats. what i do when im bulking is eat half my meals clean like chicken and rice or eggs and oatmeal then the other half junk food like pizzas, qdoba, mcdonalds. this way i get massive calories and you still get plenty of carbs and fats. this is what i did to go from 230 - 245lbs.
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06-15-2007, 07:28 PM
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#23 | |
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Proud Canadian Citizen
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Wow, there are so many different approaches to dieting out there. I've started to think, after several people mentioned it to me, that I was wasting space in my stomach with all that (extra) protein. I've seen your pics, you're definitely doing something right, so I'll take this in. Now, if someone is on steroids, do you think they could utilize more protein than 1.7g/lb? Do you increase your intake (per pound) when you're ON? As far as the junk food goes, I think it would be somewhat difficult to have fast food ready for most of my meals. How much did your body fat change from 230 once you got to 245? How long did it take you to put on the 15lbs? That's a huge gain for someone who's already built. I'm looking for the quickest way for me to get to 200 (but I don't want to be a slob obviously)
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06-15-2007, 10:45 PM
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#24 |
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Boston Bitch
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I have been doing a semi Keto type of diet having carbs at the right times and am the strongest and leanest I have ever been without a lack of energy. Just food for thought.
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KT021 for 5% over at trueprotein. Current max's Squat- 315x2 Bench -225x1 DL- 405x1 grip and rip baby |
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06-16-2007, 12:02 AM
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Proud Canadian Citizen
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i tried asking that question without making it to obvious that i was asking that question. my teacher never gave me an honest, scientific answer. in her professional opinion she thought the answer would be no. still for gaining, on or off i would focus on carbs and fats, those are the key, as long as you get 200-300g of protein a day youll be fine. here are two different diets i have made up, one is for 4000cals and one is for 5500cals a day. hopefully they will help.\ eating 5500 cals a day of clean foods took me about 3-4 weeks to gain 15lbs. let me tell you now though, it was extremely uncomfortable to eat that much food every day.
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Last edited by rugbyking : 06-16-2007 at 12:04 AM. |
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06-16-2007, 03:13 PM
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Im a cocksucker
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If you want to put on weight as in getting fatter then reduce the protien and up the carbs like everyone is saying.
Lose the peanuts and use flax, olive oil, almonds Edit..lol I just realized this is from last year
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Quote:
Last edited by Double3 : 06-16-2007 at 03:16 PM. |
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06-16-2007, 10:20 PM
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#27 |
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Proud Canadian Citizen
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yeah but I'm re-doing this. Input is welcome. I'm going to try and find some cheap flax caps b.c. i can't stand the oil. olive oil is ok though, i can stomach that no prob.
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06-17-2007, 06:42 PM
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#28 | |
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Proud Canadian Citizen
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perfect. They will definitely help. I'm trying to finalize my diet today so I can get it rolling july 5th I'll be starting with the 4k cal one and adjusting to my food preferences.
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06-17-2007, 07:01 PM
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#29 |
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Proud Canadian Citizen
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what's up with the brown rice calories... it says there are 300 calories per cup including 12 grams of fat. I thought a cup of brown rice only had about 150 calories (cooked).
are you saying one uncooked cup? that would equal about 1 cooked cup... Also, why's the fat so high in it?
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06-17-2007, 07:44 PM
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#30 | |
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Boston Bitch
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Get UDO's , It's really not all that bad at all and you can barely taste that in a shake. Has a good blend of Omega 3,6 and 9.
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KT021 for 5% over at trueprotein. Current max's Squat- 315x2 Bench -225x1 DL- 405x1 grip and rip baby |
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06-17-2007, 07:45 PM
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#31 | |
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Boston Bitch
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Werd on what double said. Plus I think at your size ,4k cals might be a bit much but i dunno how fast your metabolism is.
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KT021 for 5% over at trueprotein. Current max's Squat- 315x2 Bench -225x1 DL- 405x1 grip and rip baby |
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06-17-2007, 08:04 PM
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#32 |
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Proud Canadian Citizen
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I followed this diet for about 3 solid month (yeah i'm a pussy haha) and it worked well for me. put on a little more fat than i'm accustomed to, but i was bigger and stronger than i had ever been... and i wasn't using any juice, so that was a plus.
I'm just trying to get a little more input and change things up slightly before I jump headfirst into "BBing" again.
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06-17-2007, 08:23 PM
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Proud Canadian Citizen
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1 serving of rice is 1/2 cup (150cals) so 1 cup would be 2 servings (300cals). for the fat thats the total amount for the 3 servings. in 3 cups of rice there is 12g of fat. got it?
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06-17-2007, 10:35 PM
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#34 |
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Proud Canadian Citizen
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got ya. you're dealing with uncooked cups. 1/2 cup turns into 1 cup once it has been cooked in water.
++++++++++++ i've almost got my 'new' diet finished, i'll post it up tonight if i can get it in fitday. I really was eating WAY too much protein and not near enough carbohydrates. No wonder why it was so damn hard for me to gain weight...
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06-17-2007, 10:42 PM
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#35 | |
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Proud Canadian Citizen
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Oh, I'll check it out. Thanks KT. I've heard others mention it but never had a clue what it was. You just buy it online or from a store? link me!
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