new in here, bulking diet opinions.

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    new in here, bulking diet opinions.


    Hi ya all.. ive been lurking for some time reading a lot of threads here, they have been very helpful..

    Im 26yo, about 194LBS and 5'7..

    now, im starting a bulking diet in a few weeks (ive been cutting for about 4 months, loosing fat ive accumulated over a few years of not trainning). Right now, my diet is about 2050-2850, around 200g prot, 150g carbs and 40 fat. but that depends on the day, couse im doing the Hi-Lo carb diet.
    ive lost lots of fat, gain lean muscle, i lost about 18lbs on this diet doing hi reps, cardio and helping with ECA.

    About bulking ive read here that about 1.5-2mg per LB of prot. 450g of carbs an 50g of fat is about the correct amounts for a bulking diet..

    so I came up with this in dayfit (see attach)

    egg whites, chicken breasts, fish, oatmeal, cow meat, brown rice, milk, yogurt, whole wheat bread, fruits,cheese, some vegetables and a protein shake (2/day max) is about all this diet includes..

    ive been told by a friend that has been trainning for years (he won some bodybuilding contests too) that this diet is too low on cals, that i sholud go to 6000? i think thats too much for me, i lost weight easily, but i also gain it fast.


    what do you think?

    TIA
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    6K cals is too much for a guy of your size unless your metabolism is insane, which it doesn't sound to be. what is your breakdown of the food choices? what goes where and how many meals is this? only thing that looks funky to me from this angle is the fats may be a little low, what are your fat sources?
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    Personally I'd up your calories with ~100g more carbs. You might want to stop doing hi-rep workouts and replace them with lower rep work, hi reps are usually just for building stamina in a muscle rather than making it stronger or larger.
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    Quote Originally Posted by Beelzebub
    6K cals is too much for a guy of your size unless your metabolism is insane, which it doesn't sound to be. what is your breakdown of the food choices? what goes where and how many meals is this? only thing that looks funky to me from this angle is the fats may be a little low, what are your fat sources?
    thanks for the answer..

    this is the a day1 food profile:

    egg whites x10
    bread whole wheat 2 slices
    oranges 4 (juice)
    prot. supp. x2
    2% milk 2 cups
    0% yogurt 2 cups
    2 bananas
    1 (330g aprox) chicken breast
    1 tuna can
    2 potatoes
    1 beef (250g aprox)
    1.5 cups green beans
    2 apples
    2 carrots
    1 cup oatmeal

    this is another day food profile:

    bread whole wheat 3x
    egg whites 12x
    oranges (juice) 4x
    prot. supp. x2
    2% milk 2 cups
    0% yoghurt 2 cups
    banana x1
    chicken breast(330g aprox) x1
    brown rice 1 cup
    tuna can x1
    potatoes 2x
    beef (250g aprox) 1x
    spaghetti (250g raw)



    My idea is to eat 8 times a day (8am,10am,12pm,2pm,4pm,6pm,8pm ,10pm).. but ive not yet decided when i will take each food..

    how does it look?
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    Welcome.
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    Quote Originally Posted by Ziricote
    Personally I'd up your calories with ~100g more carbs. You might want to stop doing hi-rep workouts and replace them with lower rep work, hi reps are usually just for building stamina in a muscle rather than making it stronger or larger.
    yes im already changing the amount of reps/weight. -reps + weight. my idea in the previous diet was focused on losing fat and keep as much muscle as possible.. but i gained some lean mass anyway..

    THANKS!
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    Quote Originally Posted by JABROKA
    yes im already changing the amount of reps/weight. -reps + weight. my idea in the previous diet was focused on losing fat and keep as much muscle as possible.. but i gained some lean mass anyway..

    THANKS!
    Cool, your planned diet seems good hope it works for you.
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    Quote Originally Posted by JABROKA
    thanks for the answer..

    this is the a day1 food profile:

    egg whites x10
    bread whole wheat 2 slices
    oranges 4 (juice)
    prot. supp. x2
    2% milk 2 cups
    0% yogurt 2 cups
    2 bananas
    1 (330g aprox) chicken breast
    1 tuna can
    2 potatoes
    1 beef (250g aprox)
    1.5 cups green beans
    2 apples
    2 carrots
    1 cup oatmeal

    this is another day food profile:

    bread whole wheat 3x
    egg whites 12x
    oranges (juice) 4x
    prot. supp. x2
    2% milk 2 cups
    0% yoghurt 2 cups
    banana x1
    chicken breast(330g aprox) x1
    brown rice 1 cup
    tuna can x1
    potatoes 2x
    beef (250g aprox) 1x
    spaghetti (250g raw)



    My idea is to eat 8 times a day (8am,10am,12pm,2pm,4pm,6pm,8pm ,10pm).. but ive not yet decided when i will take each food..

    how does it look?
    looks fine. however, being that your fats are so low, you may consider adding a couple TBS of flax oil in there. when you figure out what the meals look like, post it up.
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    Agreed on upping the fats. I always throw in some added almonds or pb as I just like the taste, but flax works just as good.
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    Quote Originally Posted by Beelzebub
    looks fine. however, being that your fats are so low, you may consider adding a couple TBS of flax oil in there. when you figure out what the meals look like, post it up.
    TNX! ill do that..
    i was thinking something like this?

    8am 6 egg whites, 1 bread slice, orange juice
    10am 1 can of tuna, 1 prot. Shake with 1 cup milk
    12pm 1 chicken breast, brown rice(1 tbs flex oil)
    2pm 1 potatoe, orange juice
    4pm 1 bread slice, 1potatoe
    6pm 1 banana 1 yogurt cup
    8PM 1 yogurt cup
    9:30pm 1 prot. Shake ith 1 cup milk (nmediately after workout)
    10pm beef, spaghetti (1 tbs flex oil)

    b4 bed (6 egg whites)

    i workout from about 7:30pm to 9:30pm.. sometimes less time(depending on muscle group) , never more..
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    Might want to cut your workout length to 45 minutes, definately don't want to be doing 2 hours unless you're eating/drinking something substantial mid-workout.
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    meal 1: add 1 yolk, replace the bread with 1 cup of oatmeal.
    meal 2: tuna fine, take out protein shake, whole grain bread (3 slices or so)
    meal 3: good
    meal 4: add can of tuna, sweet potato
    meal 5: chicken breast, sweet potato or beans of some sort
    meal 6: preWO whey and oatmeal
    meal 7: postWO whey and oatmeal
    meal 8: pre bed - egg whites, whey, flax oil

    just a couple ideas.
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    Quote Originally Posted by Beelzebub
    meal 1: add 1 yolk, replace the bread with 1 cup of oatmeal.
    meal 2: tuna fine, take out protein shake, whole grain bread (3 slices or so)
    meal 3: good
    meal 4: add can of tuna, sweet potato
    meal 5: chicken breast, sweet potato or beans of some sort
    meal 6: preWO whey and oatmeal
    meal 7: postWO whey and oatmeal
    meal 8: pre bed - egg whites, whey, flax oil

    just a couple ideas.
    TNX..
    except where it says replace.. i should add all that food you mention to the diet? it would be something like this?

    8am 6 egg whites, 1 yolk, 1 cup of oatmeal, orange juice
    10am 1 can of tuna, whole grain bread (3 slices or so)
    12pm 1 chicken breast, brown rice(1 tbs flex oil)
    2pm 1 potatoe, orange juice, can of tuna
    4pm 1 bread slice, 1potato, chicken breast
    6pm 1 banana 1 yogurt cup , whey and oatmeal
    8PM 1 yogurt cup
    9:30pm 1 prot. Shake ith 1 cup milk, oatmeal
    10pm 1 beef, spaghetti (1 tbs flex oil)
    b4 bed egg whites, whey, flax oil


    i should it the same p/c/f & cals the days i dont go to the gym?

    TNX again
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    yeah, i took out a couple of your meals because i didn't really see a need for them. with the calorie increase in the meals that i changed, it should balance out right around where you had your macros at in the original diet you outlined. the shakes are supposed to surround your workout, hence the pre and postWO shakes. as for flax oil, 2TBS should suffice throughout the day. that's ~20 grams of healthy fats added to the mix. as for off-days, for simplicity purposes, eliminate carbs after 6pm and replace with pro/fat (i know some will disagree here, but it works for me). a lot of this depends on your bodytype. do you put on fat easily?
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    Quote Originally Posted by Beelzebub
    yeah, i took out a couple of your meals because i didn't really see a need for them. with the calorie increase in the meals that i changed, it should balance out right around where you had your macros at in the original diet you outlined. the shakes are supposed to surround your workout, hence the pre and postWO shakes. as for flax oil, 2TBS should suffice throughout the day. that's ~20 grams of healthy fats added to the mix. as for off-days, for simplicity purposes, eliminate carbs after 6pm and replace with pro/fat (i know some will disagree here, but it works for me). a lot of this depends on your bodytype. do you put on fat easily?
    I put on fat easily but I loose it easily too. thats why i tried to keep fats as low as possible, but when you recommended flex oil, i did some research and found out that it has good omegas on it that help building lean mass ( i didnt know that). anyway, i dont mind putting some fat on a bulking cycle. Thank god i have a very good will power and i dont mind dieting when its needed..
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    whatever you choose to do, be consistent with it. that way, if it's not working out, you know what to change later on.
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