Help improving my bulking diet?
10-06-2011 12:55 PM
Help improving my bulking diet?
A little background: I started trainning last march when I weighed over 19 stone (I was pushing 20+ but didnt have the balls to weigh myself) and cut down to 13 stone by June 2011 and have been recomping more so now (even though I havnt changed much at all) and ahve gone up to 14 stone 7 yet I look alot leaner then I did when I was 13 stone and look bigger in the muscle department on the whole.
So I told that I too skinny for guy who is 6'1 and 13 stone by a guy who trains at my gym and I decided that I wanted to train weight starting in Nov 2011 to May/June 2012 then cut over the summer before starting to bulk again.
Because Im more of a Endomorph I want to try and gain about 2 pounds of muscle and 1 pound of fat per month so my diet needs to limit the amount of fat gain while maximuming the muscle gain.
Protein: 1.5g per pound = 305g
Carbs: 2g per pound = 406g
Fat: 0.5g per pound =101.5g
Meal 1: 100g of oats
3 scoops of whey
250ml of semi skimmed milk
P= 49.5g C=76g F=17.8g
Meal 2: 2 pain skinless chicken thighs
100g brown rice
P=44.1g C=74g F=14.1g
Meal 3 (Same as meal 2)
Meal 4: 2 pain skinless chicken thighs
250g jacket potatoe
P=42.5g C=43g Fat= 14.1g
PRE WORKOUT: 20g protein 30g carbs 4.1g fat VPX Shotgun +50g oats
POST WORKOUT : Reflex 1 stop extreme: 55g protein 72g carbs 6g fat
Prebed(1 hour - 90mins before): Bed time Xtreme: 43.1g protein 2.6g carbs 2.1g fat
170g Greek yogurt: 14.5g protein 6.1g carbs 8.2g fat
Protein bar: 20.2g protein 31.4 grams carbs 13.7g Fat
On rest days pre and post workout and pre bed shakes are replaced with Meals 5 and 6:
Meal 5: 2 skinless chicken thighs and 1 egg white
75g brown rice
P =42.7G C=55.5 Fat=16.2
Meal 6: 1 skiness less chickin breast and 65g brown rice
P = 42.8g C = 48.1 F = 3.64g
WORKOUT DAYS TOTAL: Protein = 332.9g Carbs = 409.3 Fat = 94.5 (Will boost to 105g using olive oil dressing) Total Cals: 3913
REST DAYS TOTAL :Protein= 300.4g Carbs = 402 Fat = 101.8 Total Cals :3725
Fiber: about 15-18g
I HATE veggies or anything with a passion (you couldnt pay me to eat) so I left them out as I dont want to boost my sugar intake by drowning them in sauce so I can eat them.
So is this diet ok? and should I carb cycle?
10-06-2011 01:44 PM
are you currently gaining weight?
gaining 2lbs of muscle per month might prove to be a tough task. you should aim to gain 1lb overall per week
10-06-2011 02:07 PM
Running with the Big Boys
That's a major acid overload in your diet. You'll have to suck and it and eat some produce throughout the day.
10-06-2011 06:25 PM
I seem to be even though I have only made slight changes to my diet and workout that seem to of turned it into a major recomp then just pure fat loss.I dont mind not being able to gain 2lb of muslce per month I just want to know whats a good guidleline to how much I should be gaining per month to know that what i'm doing is working and is effective.
Originally Posted by dday39
As for including veggies,like I said in the OP I dont mind adding them I just cant eat them with covering them with some kind of topping/sauce and its just trying to find a sauce that isnt high in sugar.
If you know any that you could recommend then I have no problems adding veggies and if I did which meal should I add them too?
10-07-2011 09:16 PM
Also I've added 100g of mixed salad to meals 2 and 4 is this enough or should I add more? (if it doesnt make me throwup that is)
Originally Posted by Rodja
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