thoughts on my bulking diet

mkretz

mkretz

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Hey guys I'm 20 years old, only 130lbs.... lost alot of weight (around 30lbs) (mostly muscle mass) over the past couple years. I am so sick of being so skinny and want to get back to the jacked old me haha of course i want to do it with minimal fat gain but here is a sample of what i did today...... I'm shooting for a 40/30/30 split p/c/f shooting for 3,000 cals a day, hit it right on today and pretty stoked, hope to see imporvements. I've been around 2600 lately and have stalled at 130 so hope this works....... Any thoughts or suggestions i would be glad to hear Thanks!

Breakfast - p/c/f
3 whole wheat waffles - 5/50/11
3 T Sugar Free syrup - 0/6/0
Protein - 25/1/0
5 oz milk - 5/2/0
.5 T Cocunut oil - 0/0/7
Fish oil tab - 0/0/2
3/4 cup + 2 T eggbeaters - 21/3/0
Totals:60/65/23 supplements with breakfast - Glucosamine, animal pack, resveretrol, vit. D

Lunch -
2 slices Eekiel Bread - 8/28/4
3 oz turkey - 20/1/2
Prov. Cheese - 5/0/5
3/4 cup greek yogurt - 15/7/0
2 oz apple - 0/8/0
1 oz. avocado - 2/2/4
fishoil cap - 0/0/2
Asparagus - 3/4/0
Egg white - 3/0/0
Totals: 55/50/17

W/O

During W/O i sip on extend and purple wraath mix
An hour into training i also start sipping on a shake with 30g hydrolyzed whey 10g casein and 40 g glycomaize

Post w/o ( about 1.5 hours after finishing the shake)

Tuna - 32/0/2
1 cup quinoa - 6/30/2.5
3 eggs - 18/0/13.5
Big salad with lot of veggies and egg - 5/15/0 Make the tuna quinoa and eggs into a big scramble
Totals: 61/45/18

"snack"
2 oz tuna - 12/0/1
3 oz leftover beef roast - 24/0/7
brussel sprouts - 3/9/0
1/2 T olive oil - 0/0/7
Broccoli with butter 0/3/2
egg whites - 9/1/0
Totals: 48/13/17 - kinda just came home from being out and jsut started eating and grabbing stuff

B4 Bed:
1.5 scoops casein - 36/5/2
6 oz milk 6/2/0
1/4 oz mixed nuts - 1/1/4
1/2 oz cheese 3/04
1/2 TFlax oil - 0/1/6
1/2 T Coconut oil - 0/0/7
Totals: 46/9/23

Daily totals - 310/224/99 - 3027 cals. I am trying to get most of my carbs and cals in general actually int eh morning before my workouts and also post w/o and then slowly taper them.


any input is greatly appreciated. thanks again guys
 

TJM5054

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You need to eat more than that. shoot for 3500 calories plus and readjust, quit worrying about macros as much. Get 1.5g of protein per bodyweight and around .5g for fat and then fill in the rest with either more protein or carbs your choice.

Recomping right now at 170lbs eating around 3500calories a day, leaning out significantly.
 
mkretz

mkretz

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well if ur eating 3500 and gaining, y woudlnt u think 3000 woudl be enough for me at 130? i know guys who bulk on 2800 at 185
 
SouthernCharm

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ha i bulk at 3800 at 245... It comes down to each individuals metabolic rate. Id shoot for a rougher 40/40/20 and adjust your carbs as you see fit. just my .02
 
mkretz

mkretz

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yea dunno why but im a carbofobe lol probably jsut fear of fat gain i guess.......... do u think all the proteina nd fat might be harsh on my system, i mean im still gettin 225g its not really that low carb
 

Glenno

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I am trying to bulk on a 3200 cal a day diet now been on it for about two weeks and loosing no weight gain yet.

Breakfast
1 cup eggwhites with salsa
1banana
1 cup oatmeal
1scoop protien powder in 12 oz of water

Snack
2 wholewheat wraps with turkey ( sometimes light ranch dressing)
Almonds

Lunch
1 Can turkey chili with beans
1 head or romaine lett with balsamic dressing
1 Natty pb with honey on a whole wheat pita

Snack
2 Turkey Sandwiches on a wholewheat wrap
almonds
1 protien drink

Pre Workout
3 scoops jacked

Post workout
2 scoops protien drink
1 can tuna plain on wholewheat
and a fruit banana of apple

dinner
1 can of chili beans
1 whole cucumber
1 chicken breast or steak

I weight myself in the morning when i wake up when i started this diet I was 174.
Now I am 168.

workout
Mon: Legs, abs
Tues: Bi's and shoulders
Wed: Chest and tri's
Thurs Back and Abs
Fri: Bi's And Shoulders
Sat: Chest and Tri's

I am lifting with 6 to 8 reps on each excersize

what am I doing wrong to not gain any weight
i am also not doing any cardio while on this plan
 
SouthernCharm

SouthernCharm

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I am trying to bulk on a 3200 cal a day diet now been on it for about two weeks and loosing no weight gain yet.

Breakfast
1 cup eggwhites with salsa
1banana
1 cup oatmeal
1scoop protien powder in 12 oz of water

Snack
2 wholewheat wraps with turkey ( sometimes light ranch dressing)
Almonds

Lunch
1 Can turkey chili with beans
1 head or romaine lett with balsamic dressing
1 Natty pb with honey on a whole wheat pita

Snack
2 Turkey Sandwiches on a wholewheat wrap
almonds
1 protien drink

Pre Workout
3 scoops jacked

Post workout
2 scoops protien drink
1 can tuna plain on wholewheat
and a fruit banana of apple

dinner
1 can of chili beans
1 whole cucumber
1 chicken breast or steak

I weight myself in the morning when i wake up when i started this diet I was 174.
Now I am 168.

workout
Mon: Legs, abs
Tues: Bi's and shoulders
Wed: Chest and tri's
Thurs Back and Abs
Fri: Bi's And Shoulders
Sat: Chest and Tri's

I am lifting with 6 to 8 reps on each excersize

what am I doing wrong to not gain any weight
i am also not doing any cardio while on this plan

Diet looks great, but if you are not gaining and are not carb sensitive perhaps add more complex carbs. A serving or two, more oats, whole grain pasta, brown rice, etc.
 
mkretz

mkretz

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yea i kinda like my split, gives all bodyparts sufficient rest i feel.

Day 1 - chest tris
day 2 - bis back
day 3 rest
day 4 - shoulders traps
day 5 legs
day 6 rest
repeat

yea seems your diet is clean so i would say if your not gaining eat mroe siple as that, im not gainin rihgt now on 3000 and im only 130 so im gonna be upping it soon so at ur weight i would say at least 4k and see where it goes from there
 

skidalybop50

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instead of stressing about your half cup of yogurt with 3 and a quarter pieces of almonds or whatever the **** that diet says, id go buy a bag of chicken, a bunch of fish and just eat. Some people make their life so complicated. Eat 3000 calories worth of real food ie not cake and ice cream and you wont get fat. You weigh 130 pounds, gaining 20 or 30 at that point isn't rocket science, just eat more instead of micromanaging so hardcore...
 

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