bulking help for a lightweight please
- 11-20-2009, 04:34 PM
bulking help for a lightweight please
Im only about 120 lbs 5-9. Lost about 40 lbs of muscle over the last year or so..... sick and other things, long story. Wanting to get back to where i was.... about 160- 6%bf when i was playing hs football. Because of my background in football i know how to lift i think lol. I am now 19 sophmore in college. Any help is greatly appreciated
alright this is what i got........
4 eggs (2 yolks) - fat: 8g CHO: 0 Pro:24 Cal - 200
chopped veggies - fat: 0 CHO: 8g Pro: 0 - Cal - 30
Slice of canadian bacon - fat - 2g CHO - 0 Pro: 5 - cal - 35
heaping 1/2 cup oatmeal - fat - 4g CHO:30g Pro: 6g - Cal: 160
5 oz 1% milk fat: 1.5g CHO: 7g Pro: 5g - Cal:60
small piece of apple fat: 0 CHO: 4g Pro: 0 - cal: 20
Total: Fat:15.5 g CHO:47g Pro: 35 Cal - 505
Work out about 1.5 - 2 hours later. sometimes i will have half scoop of protein in milk and half banana before working out so that woudl be about
Fat : 3g CHO: 16g Pro: 15g Cal - 150
Post workout -
1 scoop whey protein - Fat - 0 CHO: 1g Pro: 23.5 - cal: 105
1/4 scoop casein - Fat - .5 CHO:1g Pro: 6g cal: 30
3/4 cup kiddie cereal (varies) - fat: 2g CHO - 25 g Pro: 2g - Cal - 110
smarties or other sugary (dextrose) based - fat:0 CHO 10g Pro: 0 - Cal 50
Total: fat:2.5 CHO:37g Pro: 32 Cal: 300
3oz turkey - Fat: 3g CHO: 1g Pro:22.5 Cal 105
1 tbsp smart balance mayo - Fat: 5g carb: 1g Pro:0 Cal:50
1 slice ezekiel bread - fat:2g carb: 15g Pro:4 Cal: 80
slice provolone cheese - fat:5g Carb: 0 Pro: 5g - Cal - 50
lettuce tomato - fat:0 Carb: 3g pro: 0 Cal: 15 cal
1/2 cup greek yogurt - Fat: 0 Carb 5g Pro: 10g - cal - 60
chopped fruit (varies) had strawberries and blue berries today....1/2 cup
fat: 1g CHO: 9g Pro: 1g Cal 40
Chopped mixed nuts (amt varies) roughly 1/8 cup? Fat. 5g CHO 0 Pro 2 cal: 50
100 calorie pack - Fat: 3 g CHO 17g pro 1g cal 100
Total: Fat: 27g CHO: 51 Pro: 45.5 Cal: 450
between meal: varies... today
ON oats n whey - fat: 1.5 carb:22 pro: 24 Cal: 200
Tbsp power PB - fat: 5g carb: 3g Pro: 6g Cal: 80
carrot, green, red pepper: fat:0 carb 3g pro og Cal: 10
Total: Fat: 6.5 Carb: 25 Pro: 30 Cal:290
Dinner (varies) - today
Top round beef roll up roughly 6 oz - fat: 10g CHO - 0g Pro - 30g - Cal - 250
slice of provolone cheese (inside) - fat: 8g CHO: 0 g Pro: 5g Cal: 80
cooked in EVOO - 2g fat?
3.5 oz sweet potato - fat: 2g CHO: 30g Pro: 2g - cal - 100
big salad with tons of different veggies, few apple slices and sliced almonds -
Fat - 4g CHO 15 g Pro - 2g Cal: 100
EVOO w/ feta dressing (not much) - fat 2g Cho: 3g Pro 0 Cal - 40
Total: Fat:28g CHO:48g Pro - 40g - Cal:590
between : sumtimes muscle milk if at work sumtimes nothing depends on time
mini snickers bar - fat 2g CHO 5 g Pro 1g Cal:40
yogurt - fat:0 CHO: 12 pro: 6 Cal 80
Total: Fat 2g CHO: 17g Pro: 7g Cal:120
Pre - Bed -
1 cup low fat CC - fat 5g CHO 7g Pro 31g - cal 180
1 TBSP power PB - fat 5g CHO 3g Pro 6g - call 80
Total: fat 10g CHO 10g Pro 37 g Cal: 260
daily total: fat: 94.5 CHO: 251 Pro: 241 Cal: 2400
#'s wise id say tahts pretty accurate its jsut that my routine changes where i wont have the preworkout meal or ill workout later in he day and may not have sum of the in betweens or the inbetween will be somehing else like aprotein bar or sumthin. But form first glance i looks like i need mroe carbs..... an di swear i have more cals than this lol..... what do u guys think.........
- 11-22-2009, 05:02 PM
Unless you are a professional you are getting way to detail oriented if you ask me. Just eat a balacned diet that is BIG and train BIG.
- 11-23-2009, 08:06 AM
you eat like you're dieting. you want to gain right?
1 slice canadian bacon? eat 16 with 6 eggs.
3oz turkey? eat 8 with 8Tbsp mayo
6oz beef? eat a pound with a pound of potatos.
and why ever have yogurt? ever?
make weight gainer shakes with 2 scoops ON whey, 1/2 dextrose, 4Tbsp EVOO, 1c whole milk. have 2-3 day.
11-23-2009, 08:56 AM
11-23-2009, 11:08 AM
11-23-2009, 11:30 AM
you wont man. im your height and im 170 and ive been bulking this whole winter so far. ive been eating about 4k calories, 350 g of carbs and about 200 g of protein daily and im not fat. im just bloated right now cause im eating everything in site, but that can be taken care of when u cut/lean around feb.
11-23-2009, 01:46 PM
alright...... like what do u eat and when ...... cuz id love to get back to where i was around like 160 all muscle. What about like "bad" foods and how do u do off days and what about cardio..... lol sorry for all the questions but i wanna get big again
11-23-2009, 03:13 PM
11-23-2009, 04:38 PM
Don't forget when you're calculating your protein: half the protein of an egg is in the yolk so if you're taking out yolks, you are taking out protein. Not a big deal but a lot of ppl forget this. I eat sometimes 12 eggs a day so it'd be a pretty substantial difference for me if I was eating whites and counting whole eggs.
11-24-2009, 08:35 AM
11-24-2009, 10:35 AM
Staples of my sucessful bulk are simple:
Extra Lean ground beef
Keep it simple. No need to get mixed up in all the condiments and bull crap. If you keep it clean, you will look clean. Guys says EAT BIG, BE BIG! But this is not always true. You need to eat larger meals but be smart about the amount and etc. Split your meals into 6-7 meals. If you weigh 120, start off with 250 gm of protien, 200 gm carbs and 50 gms of fat at first. After a couple of weeks, you can re-evaluate your diet and make adjustments. But the worst part is starting off with too much.
11-24-2009, 11:50 AM
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