Critique My Bulk Diet
- 10-07-2006, 05:28 PM
Critique My Bulk Diet
Okay so I'm now at around 175@15-18%bf and have decided that it now is the time to get back to consistant diet. In the past I've seen the best results (minimal fat gain) from a 4000kcal 35P/35C/30F macro diet and so I'll be using the same macros, alternating calorie intake for ON and OFF days.
The top lines of calorie intake and macros below are what I initially was aiming for and the bottom line of each days diet is approximately what I've ended up with (macro and calorie information taken from NutritionData's Nutrition Facts Calorie Counter so there is some 'wiggle' space on the numbers).
ON - ~4000kcal-35C-35P-30F - - 1400C/1400P/1200F - - 350gP/350gC/130gF
Break- 48gP/58gC/34gF – 6 Whole Eggs, 4 slices of Bread, 750ml Water
Pre- 30gP/20gC/50gF – 100g Unsalted Peanuts, 750ml Water
Workout – 2000ml Water
Post- 76gP/127gC/6gF – 100g Oats, 200ml Skim Milk, 60g Dextrose, 60g Whey
Mid- 58gP/0gC/16gF - 200g Tuna, 750ml Water
Dinner- 64gP/52gC/6gF – 200g Chicken, 200g Rice, 750ml Water
Mid- 58gP/0gC/16gF – 200g Tuna, 750ml Water
Supper- 76gP/67gC/6gF – 100g Oats, 200ml Skim Milk, 60g Casein, 750ml Water
=316gP/324gC/134F=3766kcal+200kcal (milk) = 3966kcal
OFF - ~3000kcal-35C/35P/30F - - 1050C/1050P/900F - - 262.5gP/262.5gC/100gF
Break- 48gP/58gC/34gF – 6 Whole Eggs, 4 slices of Bread, 1000ml Water
Lunch- 64gP/52gC/21gF – 200g Chicken, 200g Rice, 1tbsp oil, 1000ml Water
Dinner- 70gP/62gC/33gF – 200g Tuna, 200g Pasta, 1tbsp oil, 1000ml Water
Supper- 76gP/67gC/6gF – 100g Oats, 200ml Skim Milk, 60g Casein, 1000ml Water
=258gP/239gC/94gF=2834kcal+100kcal (milk) = 2934kcal
TBH I think it's a good diet plan, it's something I can easily stick to and I'm not likely to feel hungry whilst using it nor do I think I'll be bloated. The main thing I'm unsure of though is the post-workout meal, is it best to be taking oats with the dextrose or should I stick to dextrose only? And is there anything majorly wrong with the diet that I haven't realised?
- 10-07-2006, 05:38 PM
Yeah, the dextrose thing is something I was going to comment on, I really feel you could simplify that to just the oats (1 cup is what I go with) and a scoop of whey. Also, I'd duplicate that in your Pre, but that's just me I'm not a big fat before workout kinda guy, healthy or otherwise.
- 10-07-2006, 06:07 PM
So I shouldn't be trying for an insulin spike post-workout? The fat in the pre-workout meal doesn't bother me too much, it makes for a calorie dense energy boost that can't cause bloating.
10-07-2006, 06:09 PM
Well, I don't want to get into a debate with anyone here, lord knows it has been debated ad naseum on this and every other board BUT most studies have shown that there is really no added benefit on dosing Dextrose as opposed to low-GI carbs post workout. There only exists the risk of adipose with the Dextrose PWO.
10-07-2006, 06:11 PM
Alright cool, I'll get rid of the dextrose and add more oats in its place.
10-07-2006, 10:02 PM
IMO I think you could just subtract the Dex and leave everything as is. I only go with 60-80g Oats PWO (depending on exercise) and 40g Whey.
10-08-2006, 12:43 PM
Yes - Oats PWO are great. It is more about the interaction of protein and carbs, than the actually carbs used.
Otherwise - I really like the diet.
10-11-2006, 01:47 PM
i would take the dextrose out of the pwo and add it to the workout. just add it to your water and sip it while lifting. maybe throw some cee in there.
10-14-2006, 06:56 AM
Question about the PWO. I use a home made dextrose based drink with my creatine and have been nosticing favorable results. I get 20 grams of dextrrose and about 10g of creatine. You guys seem to be critical of dextrose just curious as to why?
10-14-2006, 11:02 AM
Well...it's a high GI carb and so it can/should cause an insulin spike. Insulin is highly anabolic but it also tells your body to store fat.Originally Posted by Funny Monkey
10-14-2006, 04:25 PM
Well yeah but I wouldn't think during a bulking diet 20g of a high GI carbo would really make a huge difference. I guess I thought there was a more specific reason. Thanks for the reply though.Originally Posted by Ziricote
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