Slow Bulk Diet

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  1. This is what I used to do until I started working out at home. Styrofoam cup and a plastic spoon. Oats already in the cup mixed with splenda.

    At the end of the workout I would just add water from my water jug and eat it on the way home.


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  2. 6:30 AM
    * Home Made Fruit Smoothie (Bananna, Apple, Raspberry, Blueberry, Blackberry, Pineapple, Strawberry, Carrots, Spinach, Broccoli, Kiwi, Raw Honey, Hemp Protein, Rice Protein, Syntrax Nectar, Orange Juice, Pomegranite Juice, 2 tbsp Splenda) (440 / 23 / 90 / 2 )
    * 4x Extra Large Egg Whites, 2x Yolks (275 / 26 / 4 / 17 )
    * 2x Fresh Sausages (no MSG) (170 / 8 / 0 / 16)
    (885 cals / 57 g / 94 g / 35 g)

    9:00 AM
    * 2x XL Hard Boiled Eggs (Only eat 1/2 of a yolk) (75 / 11 / 0 / 3 )
    * 1x Banana (125 / 1 / 32 /1 )
    (200 cals / 12 g / 32 g / 4 g)

    11:00 AM
    * 1/2 cup oatmeal w/ 1 scoop Muscle Milk and 2 TBSP Peanut Butter (525 / 28 / 39 / 28 )
    * Spinach and Broccoli salad w/ Smart Balance butter substitute (my calculation assigns no macro value to the veggies) (80 / 0 / 0 / 9)
    (605 cals / 28 g / 39 g / 37 g)

    1:00 PM
    * Lean Hamburger Patty on Merita "Light" Bun
    (240 cals / 26 g / 20 g / 8 g)

    3:00 PM
    * Lean Hamburger Patty on Merita "Light" Bun
    (240 cals / 26 g / 20 g / 8 g)

    4:30 PM
    * 2x XL Hard Boiled Eggs (Only eat 1/2 of a yolk) (75 / 11 / 0 / 3 )
    * 1x Banana (125 / 1 / 32 /1 )
    (200 cals / 12 g / 32 g / 3 g)

    GYM @ 5:30 PM
    * Gatorade / Syntrax Nectar / Creatine Mixture (~5g protein)
    (170 cals / 5 g / 38 g / 0 g)

    Driving Home at 6:30 PM
    * 2 Scoops Whey protein (180 cals / 35 g / 4 g / 3 g)
    * 1x Banana (125 / 1 / 32 /1 )
    (305 / 36 / 36 / 4)

    Dinner around 7:30 - 8 PM
    * 2x Lean Hamburger Patties on Merita "Light" Bun (400 / 48 / 20 / 16)
    * Glass of 1% Milk (200 / 16 / 22 / 5)
    * Some days I will add veggies w/ Smart Balance (again, veggies not assigned macros; SB butter is)
    (80 / 0 / 0 / 9)
    ( 680 cals / 64 g / 42 g / 30 g)

    TOTALS:

    (3525 / 266 / 353 / 129 )


    ******

    Okay, so I fixed my totals and adjusted it a little bit. I sucked it up and removed my bagel in exchange for another lean hamburger. I am considering my Oatmeal w/ MM and PB my treat meal since I do love to eat it so much!

    My dinner has been varying widely as well, the dinner I posted is indicitive of the macros I shoot for. Try to get a good chunk of meat some some good low GI carbs with a glass of milk.

    Progress is good so far... I'm up around ~1.5 pounds or so at this point which is what I was hoping for.

    My strength is going back up and I have thusfar avoiding aggrivating my rotator cuffs, so that is definatly a good thing!
    •   
       


  3. Quote Originally Posted by thanatopsis
    6:30 AM
    * Home Made Fruit Smoothie (Bananna, Apple, Raspberry, Blueberry, Blackberry, Pineapple, Strawberry, Carrots, Spinach, Broccoli, Kiwi, Raw Honey, Hemp Protein, Rice Protein, Syntrax Nectar, Orange Juice, Pomegranite Juice, 2 tbsp Splenda) (440 / 23 / 90 / 2 )
    * 4x Extra Large Egg Whites, 2x Yolks (275 / 26 / 4 / 17 )
    * 2x Fresh Sausages (no MSG) (170 / 8 / 0 / 16)
    (885 cals / 57 g / 94 g / 35 g)

    9:00 AM
    * 2x XL Hard Boiled Eggs (Only eat 1/2 of a yolk) (75 / 11 / 0 / 3 )
    * 1x Banana (125 / 1 / 32 /1 )
    (200 cals / 12 g / 32 g / 4 g)

    11:00 AM
    * 1/2 cup oatmeal w/ 1 scoop Muscle Milk and 2 TBSP Peanut Butter (525 / 28 / 39 / 28 )
    * Spinach and Broccoli salad w/ Smart Balance butter substitute (my calculation assigns no macro value to the veggies) (80 / 0 / 0 / 9)
    (605 cals / 28 g / 39 g / 37 g)

    1:00 PM
    * Lean Hamburger Patty on Merita "Light" Bun
    (240 cals / 26 g / 20 g / 8 g)

    3:00 PM
    * Lean Hamburger Patty on Merita "Light" Bun
    (240 cals / 26 g / 20 g / 8 g)

    4:30 PM
    * 2x XL Hard Boiled Eggs (Only eat 1/2 of a yolk) (75 / 11 / 0 / 3 )
    * 1x Banana (125 / 1 / 32 /1 )
    (200 cals / 12 g / 32 g / 3 g)

    GYM @ 5:30 PM
    * Gatorade / Syntrax Nectar / Creatine Mixture (~5g protein)
    (170 cals / 5 g / 38 g / 0 g)

    Driving Home at 6:30 PM
    * 2 Scoops Whey protein (180 cals / 35 g / 4 g / 3 g)
    * 1x Banana (125 / 1 / 32 /1 )
    (305 / 36 / 36 / 4)

    Dinner around 7:30 - 8 PM
    * 2x Lean Hamburger Patties on Merita "Light" Bun (400 / 48 / 20 / 16)
    * Glass of 1% Milk (200 / 16 / 22 / 5)
    * Some days I will add veggies w/ Smart Balance (again, veggies not assigned macros; SB butter is)
    (80 / 0 / 0 / 9)
    ( 680 cals / 64 g / 42 g / 30 g)

    TOTALS:

    (3525 / 266 / 353 / 129 )


    ******

    Okay, so I fixed my totals and adjusted it a little bit. I sucked it up and removed my bagel in exchange for another lean hamburger. I am considering my Oatmeal w/ MM and PB my treat meal since I do love to eat it so much!

    My dinner has been varying widely as well, the dinner I posted is indicitive of the macros I shoot for. Try to get a good chunk of meat some some good low GI carbs with a glass of milk.

    Progress is good so far... I'm up around ~1.5 pounds or so at this point which is what I was hoping for.

    My strength is going back up and I have thusfar avoiding aggrivating my rotator cuffs, so that is definatly a good thing!
    crank up the cals dude....no more 1/2 of anything....all 1 cups.....also, get a prebed mm shake in too!

  4. Quote Originally Posted by JKurz1
    crank up the cals dude....no more 1/2 of anything....all 1 cups.....also, get a prebed mm shake in too!
    Depending on your bed time, I would try to get some type of protein and fat combo right before bed. I like cottage cheese and peanut butter myself. I have never had muscle milk, so I can't comment on it...You may want to look into a caesin product such as Xtreme Formulations Ultra Peptide or Syntrax Matrix 5.0, but I don't think the Matrix is very good quality, however inexpensive it might be.

  5. My bed time is no later than 10 PM, and alot of times I am in bed by 9 PM (like I will be tonight).

    I may go with a small caseine shake before bed... I used to do this but haven't it quite some time. I would get a custom mixture from Protein Factory of Whey, Casein, Egg, and Milk Proteins.

    PS: Syntrax Matrix 5.0 made me crap hardcore unless I combined it with Bromelain supplementation. Not even Wal-Mart WPC made me crap that bad. It is also around 80% whey from what I understand.

    ****

    JKurz1,

    I'll keep that in mind, but I am gaining right around the most one can gain as far as lean muscle goes per week at ~0.75 lbs per week so far. Even that probably isn't totally lean.

    I will follow your suggestions but ease into it over the coming weeks as my weight goes up... for instance I'll put a bit more oats in each day until I hit 1 full cup and up my egg intake at work over time.
    •   
       


  6. UPDATE:

    As of today it looks like I am up 3 pounds in 3 weeks for a total weight of 181 pounds. So it looks like I'm sitting at exactly 1 pound per week on average.

    This may be a little fast for me due to my ability to quickly gain fat so I'm adding in a bit more cardio 3 days per week on average. I'd like to keep it a bit under a pound per week (hence the title of SLOW bulk diet).

    Thanks for all the tips so far guys! I suppose I'll turn this into a log and see where I go.

    On that note I've been putting alot of effort into grip power lately. I managed the following on deads with no lifting straps today:

    225 x 10
    315 x 8
    405 x 6
    455 x 3

    Not too shabby. It's ALOT less than I was doing before my time off... but I weighed over 190 pounds then and I was using straps to get as high as a 1RM of 545 pounds. I'd like to work back up there without straps!

    Thats it for todays update... it's bed time for me.

  7. My weight has leveled at 181 pounds since my last update.

    But it seems that something is going right as I managed a non-straps dead-lift of 495 pounds today. Just chalked up my hands and went at it. Pulled it with almost no issue, save that I tore a hunk of skin off my left palm.

    My diet has been pretty close to my posted regimen. A few changes this week:

    1) Slightly larger burgers (hand crafted patties rather than pre-shaped)
    2) Up to 3/4 cup oatmeal with 3 tbsp peanut butter at lunch

    I'm going to up to a full cup of Oatmeal and may try replacing my 4:30 banana with a bagel w/ PB on it if that is insufficient to put my caloric level over the edge.

  8. I am up another pound to 182 pounds as of this morning.

    I've changed a few more things:

    1) I made my own rolls for the burgers from hemp flour, flax meal, whole grain flour, and oat bran flour, grapeseed oil, splenda, and a bit of honey.

    2) Up to 1 full cup of Oatmeal at lunch

    3)
    Added Metamucil to my morning fruit shake and a dosage at night. The huge amount of protein dense foods was backing me up a bit despite my huge fiber intake. Taking Metamucil has completely fixed this issue.

    Strength continues to rise as I go along here. Very satisfied with the results so far.

    I am going to double the protein content of the morning shake and decrease the carbs a little bit once my next shipment of hemp and rice protein powder arrives later this week.

  9. very cool, another advanced cook! makin' your own bread...premo!

  10. Up to 183 pounds as of today. I have gained 5 pounds so far on my bulk in about 7 weeks giving me a bit under 3/4 of a pound per week -- right on target with my goals for a slow bulk.

    This is my scheduled off-week so I don't expect to exceed 183 pounds this week. I do not have the calories from my Gatorade or PWO shake and I tend to decrease my dinner slightly when I'm off.

    A few dietary changes:

    1)
    I changed my PWO shake. I included 1/2 cup of oats ground up in a coffee grinder to replace the banana.
    2) I nearly doubled the protein content of my morning fruit shake.
    3) I added 15 grams of rice protein concentrate to my lunch time oatmeal / muscle milk / PB meal... decreased PB back to 2 TBSP and decreased the amount of oatmeal slightly to about 3/4 of a cup.

    I have not totally re-done my macros or exactly calculated anything but my protein intake should be in excess of 300 grams daily at this point.

    I also started taking USP Labs Symmetry at 2 caps / twice per day (4 caps ED) while I'm off as of yesterday. Once I go back to the gym next week I'll be trying the 6 caps ED (2 / 4 caps) dosage schedule.

  11. Sorry for my HUGE lack of updates.

    Weight is up to 187 pounds now. My total gain is now 9 pounds.

    A few changes:

    6:30 AM
    * Home Made Fruit Smoothie (Bananna, Apple, Raspberry, Blueberry, Blackberry, Pineapple, Strawberry, Carrots, Spinach, Broccoli, Kiwi, Raw Honey, Hemp Protein, Rice Protein, Syntrax Nectar, Orange Juice, Pomegranite Juice, 2 tbsp Splenda)
    * 4x Extra Large Egg Whites, 2x Yolks
    * 93% Lean Ground Beef Patty

    9:00 AM
    * 4x XL Hard Boiled Egg Whites, 1 Yolk
    * 2 Scoops MHP "Up Your Mass" Shake

    11:00 AM
    * 1 cup oatmeal w/ 1 scoop Muscle Milk, 15g Rice Protein, and 2 TBSP Peanut Butter
    * Spinach and Broccoli salad w/ Smart Balance butter substitute

    1:00 PM
    * 93% Lean Hamburger Patty on Merita "Light" Bun OR Home-Made Hemp based bread if I have the time

    3:00 PM
    * 2x XL hard Boiled Egg Whites
    * 2 Scoops MHP "Up Your Mass" Shake

    4:30 PM
    * 3 Scoops MHP "Up Your Mass" Shake
    ((( 2 scoops for cardio days )))

    GYM @ 5:30 PM
    * Gatorade / Syntrax Nectar / Creatine Mixture (~5g protein)
    ((( NOT USED ON CARDIO DAYS )))

    Driving Home at 6:30 PM
    * Custom PWO Shake: 50% Whey, 40% Low GI Rice Oligodextrin, 10% High GI Hydrolyzed Rice Syrup
    ((( NOT USED ON CARDIO DAYS )))

    Dinner around 7:30 - 8 PM
    * Varies dramatically but I aim for 40+ grams of protein and not a whole lot of carbs, usually all relatively low GI and I generally have a glass of milk with it and as many vegetables and possibe.

    -----

    I have not done the calculations for all of this but results are coming, as I am up to 187 pounds without any additional fat gain.

    I have also changed my lifting and exercise routine to include biking 4 days a week during my lunch break and 2 days per week in the gym of 12 minute High Intesity Interval Training.

    My 3-day per week routine is full body each day using mostly compound or semi-compound exercises (I will do standing movements over seated so my core has to work). Some don't favor this style of lifting but since starting it I feel very good about it.

    -----

    Some will criticize me for having too much powdered "food" in there but I think the change is for the better in this case. The MHP shake has great low GI carbs as well as good fats. The protein matrix is a little bit of a downer with the soy but I haven't had any issues with it. It's a really easy way for me to get the ratios I need and the only pre-fab "gainer" powder I will touch.

    I also added a dose of digestive enzymes with each meal to help me with my feeling of being bloated.

  12. Alrighty. Bulk is over with a 9 pound gain. My stomach is getting out of control... unfortunatly lean gaining is NOT my forte and I just can't keep the stomach under control when I have enough calories to gain weight.

    Calories are going down slowly over the next few weeks and I have added Ergopharm AMP to my supplement regimen. Seems to quell my appetite a LITTLE bit, although nothing really does it for me -- I have the immortal appetite.

    A few dietary changes worth mention:

    * Very low carbs before my first cardio session of the day (I ride my bike at lunch break 4 days a week). I have some carbs from a glass of milk with breakfast and some from 1 scoop of "Up Your Mass" gainer powder. I have moved my fruit shake to pre-workout to better utilize the carbs.

    May or may not start a new cutting log, we'll see how it goes
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