Diet Help needed!!!
- 07-25-2009, 01:05 AM
- 07-27-2009, 06:30 AM
I would shoot for around 4500 cals a day, and work your way up from that. Post an example of your current diet.
- 07-27-2009, 06:41 AM
07-27-2009, 06:43 AM
07-28-2009, 02:21 PM
07-28-2009, 02:45 PM
OP. Find your BMR and add about 500 calories on non training days. On training days add about 1000. Monitor your weight gain and see how that works. If the gains are too slow, increase them. If you are gaining too much fat, take em down a notch. The main thing is to find out what works for you. But this would be a good start.
As far as bulking diet examples. I'm not going to post one as they will differ slightly depending on your BMR. There are sample diets all over the internet...just google "sample bulking diet" and you'll be golden.
Remember, that as you gain weight, your BMR also increases so depending on how much you weigh, you are going to have to increase calories as you increase size/weight.
08-02-2009, 02:15 AM
8 egg whites
2 scoops Whey
Spoon of peanut butter
8 oz steak
1/2 cup rice
2 Chicken breast
1 corn cob
After work out Serious Mass wight gainer
8 oz steak
1/2 cup rice
I also snack on peanut butter in between meals to stay full.
SOOO this is roughly what i eat during the day
So how is this for a days diet bulking ???
08-02-2009, 07:51 AM
08-02-2009, 06:40 PM
08-03-2009, 08:03 AM
yes, double cheeseburgers. Imo, which is shared by many others, a bit of dirty bulking is quite beneficial. Im not saying become a pig, but if your bulking eating dirty comes with the territory. You can eat really lean, and alot, the process will just be slower on a "clean" bulk. Im advising you based upon my own experiences, which have been sucessful, as stated above.
08-03-2009, 11:30 AM
1: Egg whites by themselves have no place in a bulk. Eat the yolk, or at LEAST half of them.
2: Every meal should have a complete protein in it. Meal #2 does not.
3: Meal #3 - -s your shake mixed with water? You could mix it with whole milk since you're trying to gain weight.
4: You first whole foods meal PWO can half a lot more than 1/2c of rice in it. Make this your most carb heavy meal of the day.
5: Diversify your vegetable choices. Corn is OK, but by far not optimal from a health stand point. Eat 6-8 servings of green cruciferous veggies every day, or at LEAST 3 to every 1 serving of fruit you have.
6: I don't really see any other sources of EFAs other than peanut butter? You're diet needs to focus much more heavily on good, healthy fats. Olive oil, avocado, coconut oil, wild fish, almonds, walnuts, etc. Chicken breast and egg whites and steak are not adequate IMO.
08-03-2009, 08:48 PM
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