Desperate to bulk up.

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  1. Desperate to bulk up.


    I have been consistently been on a diet
    Age- 30
    Height- 5ft 7"
    Current weight- 176lbs
    Goal weight- 190lbs
    Meal 1- 6:30AM- homemade gainer shake
    Snack- 10:00AM- 1 banana
    Meal 2- 11:00AM- rice and veggies
    Meal 3- 1:00PM- rice, chicken and yogurt
    Snack- 4:00PM- 1banana
    Preworkout- empty or 1 banana or Peanut butter sandwich or oatmeal
    Post workout- Whey with water
    Post W/O meal- rice, chicken and yogurt
    Last meal- rice and chicken or flat wheat bread with chicken and veg gravy.

    I need some help adjusting the diet or completely changing it coz I am not increase my body weight. It could be coz I am not able to eat a lot more than what I am already eating and I am just tired of the same diet.

    Can somebody suggest a better calorie dense diet plan.


  2. You're eating too many shakes and your food is really clean. If you want to gain weight you need to eat higher calorie rich foods. Google tdee and find out how many calories you're taking in per day vs how many you need to be taking in and adjust your Foods accordingly
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  3. I only have 1 shake a day (35gms oats, 1banana, 2tbs peanut butter, coffee powder, 300ml milk and half a scoop Whey) Are you suggesting a dirty bulk? I am so used to eating clean since I started training, now when I eat some dirty, it just doesn't feel good. I am taking in approx 2800cal. Need around 3500. But with the clean eating, I just can't eat more. What is/was your diet like during bulk?
    Last edited by jtmass; 05-06-2017 at 04:36 PM. Reason: More info

  4. According to your original post you have a gainer shake for breakfast and whey and water post workout so that's two a day.

    Increase calories by eating a larger snack at 10am and 4pm, add some healthy fats to your home made shake, eat slightly larger meals, splash some home made vinaigrette (1 part olive oil to 3 parts apple cider vinegar) onto dinners, add milk instead of water to post workout shake

  5. Oatmeal squares w peanut butter. Add avocado and guacamole. Salad dressings. Eat beans with your rice. Instead of just a banana for snack eat some nuts or fruit and nuts with it. Have days where you go on a surplus and eat dessert or pizza or something like that. One day a week dirty will not hurt you. I'm not talking about a full-on dirty bulk but there are many ways where you can add calories to your diet and still do it clean. And two shakes a day is a lot. You should be eating more solid foods that are high in calories period most shakes are really only about a hundred calories per scoop which is nothing. Get creative

    If your tdee to gain weight is 3500 in your only taking in 2800 calories a day there's your problem

    During a bulk I will usually go a couple days where I go ham with it eating anything and everything. And then I'll listen to my body and clean up for a day or two so that the muscle that I'm gaining cleans itself up and it's not dirty
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  6. Quote Originally Posted by mickc1965 View Post
    According to your original post you have a gainer shake for breakfast and whey and water post workout so that's two a day.

    Increase calories by eating a larger snack at 10am and 4pm, add some healthy fats to your home made shake, eat slightly larger meals, splash some home made vinaigrette (1 part olive oil to 3 parts apple cider vinegar) onto dinners, add milk instead of water to post workout shake
    Quote Originally Posted by Godstrength View Post
    Oatmeal squares w peanut butter. Add avocado and guacamole. Salad dressings. Eat beans with your rice. Instead of just a banana for snack eat some nuts or fruit and nuts with it. Have days where you go on a surplus and eat dessert or pizza or something like that. One day a week dirty will not hurt you. I'm not talking about a full-on dirty bulk but there are many ways where you can add calories to your diet and still do it clean. And two shakes a day is a lot. You should be eating more solid foods that are high in calories period most shakes are really only about a hundred calories per scoop which is nothing. Get creative

    If your tdee to gain weight is 3500 in your only taking in 2800 calories a day there's your problem

    During a bulk I will usually go a couple days where I go ham with it eating anything and everything. And then I'll listen to my body and clean up for a day or two so that the muscle that I'm gaining cleans itself up and it's not dirty
    Good advice.. Thanks guys.. Eating larger meals is the problem. I gag when I eat larger meals.That's why I add a shake in the morning.. But, I am going to try and up my intake of fats and up just one notch of solid food (hopefully won't gag) as suggested.

    if it's okay, can you share the diet plan you had while bulking?

  7. Quote Originally Posted by jtmass View Post
    Good advice.. Thanks guys.. Eating larger meals is the problem. I gag when I eat larger meals.That's why I add a shake in the morning.. But, I am going to try and up my intake of fats and up just one notch of solid food (hopefully won't gag) as suggested.

    if it's okay, can you share the diet plan you had while bulking?
    Breakfast: 3 fried egg whites, 2 turkey sausage, cinnamon raisin bagel w/cream cheese

    Snack 2 hours later: protein bar, handful of pecans

    Lunch: Leftovers from dinner, Mass Gain shake

    Snack 2 hours later: Double scoop Protein shake, 2 Ham Sandwiches w/pepperjack cheese on whole grain bread

    Dinner: Whatever the wife makes...Normally chicken, veal, or beef with potatoes and a green veggie

    Post-Workout: Casien Shake, handful of pecans

  8. Quote Originally Posted by jtmass View Post
    Good advice.. Thanks guys.. Eating larger meals is the problem. I gag when I eat larger meals.That's why I add a shake in the morning.. But, I am going to try and up my intake of fats and up just one notch of solid food (hopefully won't gag) as suggested.

    if it's okay, can you share the diet plan you had while bulking?
    Meal 1:
    - 2 whole eggs
    - 4 egg whites
    - 2 slice turkey bacon
    - 1 tbsp coconut oil

    Meal 2:
    - 10oz Chicken, turkey or fish (pre cooked)
    - 2 cup green veggies
    - 1 tbsp olive oil
    - cup almonds

    Meal 3: Pre workout
    - 2 servings Greek Yogurt or cottage cheese
    - 1/2 cup pineapple

    Intraworkout
    -1 scoop BCAA

    Post Workout
    - 2 banana
    - 2 scoops Whey Protein

    Meal 4:
    - 10oz (pre cooked) ground beef or ground turkey
    - 2 cups cooked white, brown or jasmine rice

    Meal 5:
    - 1 cup cooked oatmeal
    - 1/2 cup mixed berries
    Or
    - 2 cups fruit pebbles
    - 1 cup almond milk

    Bed:
    - 2 scoop casein protein

    Hope you find a meal plan that fits and increases your caloric intake. This is my current offseason diet. I also free eat Saturday or Sunday from 5-9pm (usually when I'm social or with family)

  9. Quote Originally Posted by CJuggernaut View Post
    Meal 1:
    - 2 whole eggs
    - 4 egg whites
    - 2 slice turkey bacon
    - 1 tbsp coconut oil

    Meal 2:
    - 10oz Chicken, turkey or fish (pre cooked)
    - 2 cup green veggies
    - 1 tbsp olive oil
    - cup almonds

    Meal 3: Pre workout
    - 2 servings Greek Yogurt or cottage cheese
    - 1/2 cup pineapple

    Intraworkout
    -1 scoop BCAA

    Post – Workout
    - 2 banana
    - 2 scoops Whey Protein

    Meal 4:
    - 10oz (pre cooked) ground beef or ground turkey
    - 2 cups cooked white, brown or jasmine rice

    Meal 5:
    - 1 cup cooked oatmeal
    - 1/2 cup mixed berries
    Or
    - 2 cups fruit pebbles
    - 1 cup almond milk

    Bed:
    - 2 scoop casein protein

    Hope you find a meal plan that fits and increases your caloric intake. This is my current offseason diet. I also free eat Saturday or Sunday from 5-9pm (usually when I'm social or with family)
    Appreciate it brother.. I think my fat intake is close to nothing. I need to a couple of cheat meals in a week as well

  10. Had a cheat meal after months and I didn't feel good at all.. there was a time when I loved a good junk meal.

  11. Quote Originally Posted by jtmass View Post
    Had a cheat meal after months and I didn't feel good at all.. there was a time when I loved a good junk meal.
    Lol, ease into it! Need to get accustomed to it before going "balls deep" into a cheat meal. I usually start people lightly with cheat meals and increase the amount eaten each time. They can create a surge in hormonal changes/release. I tend to avoid the heavy junk food as well, most digestive systems after eating clean for a long time just aren't ready to handle them right off the bet.

  12. Quote Originally Posted by CJuggernaut View Post
    Lol, ease into it! Need to get accustomed to it before going "balls deep" into a cheat meal. I usually start people lightly with cheat meals and increase the amount eaten each time. They can create a surge in hormonal changes/release. I tend to avoid the heavy junk food as well, most digestive systems after eating clean for a long time just aren't ready to handle them right off the bet.
    Yeah, you're right.. I went all-in today. 2 burgers, cheese fries. And I have terrible acidity now..

  13. Quote Originally Posted by jtmass View Post
    I have been consistently been on a diet
    Age- 30
    Height- 5ft 7"
    Current weight- 176lbs
    Goal weight- 190lbs
    Meal 1- 6:30AM- homemade gainer shake
    Snack- 10:00AM- 1 banana
    Meal 2- 11:00AM- rice and veggies
    Meal 3- 1:00PM- rice, chicken and yogurt
    Snack- 4:00PM- 1banana
    Preworkout- empty or 1 banana or Peanut butter sandwich or oatmeal
    Post workout- Whey with water
    Post W/O meal- rice, chicken and yogurt
    Last meal- rice and chicken or flat wheat bread with chicken and veg gravy.

    I need some help adjusting the diet or completely changing it coz I am not increase my body weight. It could be coz I am not able to eat a lot more than what I am already eating and I am just tired of the same diet.

    Can somebody suggest a better calorie dense diet plan.

    I don't mean this in a rude way but that diet is an absolute joke as a bulking diet or even as a bodybuilding diet (lacking protein).

    My suggestion:

    1. Up your protein to 300g per day. It's ok to aim for around 100-150g from whole food (i.e., 1 lbs chicken breast = 100g) and 150-200 from liquid such as whey, milk.
    2. Up your calories to 4,000-5,000 per day (depending on how easily you gain fat)
    3. Never eat carbs without substantial protein (1 banana only, rice and veggies only, PB sandwich etc.)

    And hopefully you're focusing on increasing strength in compound movements (no machines), most importantly the "big 3" movements: squat, deadlift, bench press.

    You don't need to eat that clean (bulking is for gaining weight, cutting is for getting lean), and if you are sick of whole food try 1/2 or 1 full gallon of 2% milk per day, that will add a large amount of extra calories and protein.

  14. Yeah and trust me after a while you will greatly enjoy it once your body gets used to it again... Definitely take it slow and start with things you like to eat
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  15. Quote Originally Posted by Justlooking5 View Post
    I don't mean this in a rude way but that diet is an absolute joke as a bulking diet or even as a bodybuilding diet (lacking protein).

    My suggestion:

    1. Up your protein to 300g per day. It's ok to aim for around 100-150g from whole food (i.e., 1 lbs chicken breast = 100g) and 150-200 from liquid such as whey, milk.
    2. Up your calories to 4,000-5,000 per day (depending on how easily you gain fat)
    3. Never eat carbs without substantial protein (1 banana only, rice and veggies only, PB sandwich etc.)

    And hopefully you're focusing on increasing strength in compound movements (no machines), most importantly the "big 3" movements: squat, deadlift, bench press.

    You don't need to eat that clean (bulking is for gaining weight, cutting is for getting lean), and if you are sick of whole food try 1/2 or 1 full gallon of 2% milk per day, that will add a large amount of extra calories and protein.
    Yup, I agree. My diet is not any where near a bulking diet. My problem is eating a lot as I mentioned before. I gag when I eat a lot.

    These are my stats
    Deadlift- 405lbs
    Squats- 390lbs
    Bench Press- 225lbs

    I am going to try and up the calorie intake slowly..

  16. Simple sugars timed right can add calories without the bulk other foods have. Usually right after workout is best. Avoid most fruits, overly ripe bananas are the exception, and avoid corn syrup. I have used jelly beans, glazed donuts, etc. their are Carb type shakes for post workout but, I prefer solid foods. Lots of info on the internet, I'd love no a few however I'm speak to text while driving.

  17. Quote Originally Posted by CJuggernaut View Post
    Simple sugars timed right can add calories without the bulk other foods have. Usually right after workout is best. Avoid most fruits, overly ripe bananas are the exception, and avoid corn syrup. I have used jelly beans, glazed donuts, etc. their are Carb type shakes for post workout but, I prefer solid foods. Lots of info on the internet, I'd love no a few however I'm speak to text while driving.
    I am thinking about MyProtein Instant Oats and Maltodextrin for immediate post workout carbs with my Whey. Then solid food in an hour. Would that work?

  18. Quote Originally Posted by jtmass View Post
    I am thinking about MyProtein Instant Oats and Maltodextrin for immediate post workout carbs with my Whey. Then solid food in an hour. Would that work?
    I've used their instant oats and they usually bloat me pretty good.
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  19. Quote Originally Posted by Woody View Post
    I've used their instant oats and they usually bloat me pretty good.
    I have used it before. But never had the bloated feeling. It's just every body reacts to thing differently..

  20. Quote Originally Posted by jtmass View Post
    I am thinking about MyProtein Instant Oats and Maltodextrin for immediate post workout carbs with my Whey. Then solid food in an hour. Would that work?
    Oats are kinda heavy for me post workout personally, I'd use 2 large overly ripe bananas. But if you can stomach the oats go for it...

  21. Quote Originally Posted by CJuggernaut View Post
    Oats are kinda heavy for me post workout personally, I'd use 2 large overly ripe bananas. But if you can stomach the oats go for it...
    I used to take about 50gms of instant oats (full serving is 100gms) and Whey right after workout. But could still eat food in like 30-45mins. A full serving of the oats will definitely bloat you up.

  22. Quote Originally Posted by jtmass View Post
    Yup, I agree. My diet is not any where near a bulking diet. My problem is eating a lot as I mentioned before. I gag when I eat a lot.

    These are my stats
    Deadlift- 405lbs
    Squats- 390lbs
    Bench Press- 225lbs

    I am going to try and up the calorie intake slowly..
    Are those 1 rep maxes or for reps? Because those are very good numbers. I would think with the right diet you should be gaining. Liquids are a good way to get those calories without dealing with whole foods.

    I remember when I was younger and bulking I actually threw up once from trying to get oatmeal, whey and flax down lol. But you still gotta do it if you want to gain muscle.

    Vitamin B12 may help your appetite. If I were you I'd start drinking a 1/2 gallon whole milk per day which will give you an extra 1,200 cals per day:

    https://stronglifts.com/gomad-milk-s...n-gain-weight/

    On one of my bulking cycles (I was on gear at the time also) I literally drank 1 gallon of whole milk per day. It is also the heaviest I ever got (238) and if I remember the strongest as well on some exercises. It works.

    Forget about eating clean for bulking especially if you have problems eating volumes of food. Here is a classic article that is great inspiration for the kind of mindset you need, I have followed this with success (Originally an article on Anabolic Extreme)

    "Extreme Eating for Mass": https://www.bodybuilding.com/fun/toddblue6.htm

  23. Quote Originally Posted by Justlooking5 View Post
    Are those 1 rep maxes or for reps? Because those are very good numbers. I would think with the right diet you should be gaining. Liquids are a good way to get those calories without dealing with whole foods.

    I remember when I was younger and bulking I actually threw up once from trying to get oatmeal, whey and flax down lol. But you still gotta do it if you want to gain muscle.

    Vitamin B12 may help your appetite. If I were you I'd start drinking a 1/2 gallon whole milk per day which will give you an extra 1,200 cals

    On one of my bulking cycles (I was on gear at the time also) I literally drank 1 gallon of whole milk per day. It is also the heaviest I ever got (238) and if I remember the strongest as well on some exercises. It works.

    Forget about eating clean for bulking especially if you have problems eating volumes of food. Here is a classic article that is great inspiration for the kind of mindset you need, I have followed this with success (Originally an article on Anabolic Extreme)

    "Extreme Eating for Mass":
    My deadlift weight is the 1 rep max. But, I squeeze in 3reps for Squats and Chest Press (with a spotter).
    Dude a gallon of milk?!! Damn! I drink like a gallon of water everyday and I take a piss like every hour. If I drink a gallon of milk, I might as well stay in the toilet. LOL. Yeah, I moved on to taking my first meal as shake coz I can't eat a lot in my first meal. The most I eat is in my 2nd (mid morning) and 3rd meal (lunch).
    I do take a multi vitamin 3 times a day. And thanks for the article man..

  24. Sure... eating big is like lifting big... it can be hard but you gotta force yourself through it if you want to force your body to change from where it wants to be. But you have to want it or it ain't gonna happen.

    I was a hardgainer especially when younger too. My bulking diet was 6-7,000 calories per day.

    Another idea is a smoothie:

    4 cups Whole milk
    4 tbsp peanut butter
    Chocolate Ice cream
    2 scoops whey

    Will give you a tasty 1,500 calories and ~100g of protein. Drink one in the morning and one in the evening. Not that hard and now you have an extra 3,000 cals and 200g of protein per day.

  25. Quote Originally Posted by Justlooking5 View Post
    Sure... eating big is like lifting big... it can be hard but you gotta force yourself through it if you want to force your body to change from where it wants to be. But you have to want it or it ain't gonna happen.

    I was a hardgainer especially when younger too. My bulking diet was 6-7,000 calories per day.

    Another idea is a smoothie:

    4 cups Whole milk
    4 tbsp peanut butter
    Chocolate Ice cream
    2 scoops whey

    Will give you a tasty 1,500 calories and ~100g of protein. Drink one in the morning and one in the evening. Not that hard and now you have an extra 3,000 cals and 200g of protein per day.
    Yes. I am gonna slowly transition into this. Not going to make the same mistake I did today with my cheat meal. Got my stomach all messed up. BTW, the GOMAD article is a gem. Thanks man
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