Ok what would you suggest for a bulking diet? Keep in mind that my size and weight. some people have suggested as much as 3500 cals which seems like a lot of food for a guy my size. id really like to run a lean bulk and try and keep as much of my gains as possible.
AIGHT!!! this is were we do work and get you big brother!
take my diet above ok? It is a bit much for a fellow your size (it seems a bit much for me at times but I deal with it, lol)
So lets cut it up and adjust it to your needs.
Breakfast
first the weight gain shake i make is GREAT, you should learn it use it and love it. Its simple, cheap, healthy and a very fast way to down 700+ cals in a couple minutes.
Shake
25g protein from powder (i prefer chocolate and On whey is 77 servings for less then 30bucks)
1/2 cup of oats
1.5-2 cups skim milk
1/2 or 1 banana
1-2tbsp natty peanut butter
mix the oats in a blender dry first till they are a fine powder, add milk, mix, add protein powder banana and pb and blend till good and mixed. its pretty thick but gets the job done and tastes pretty good.
you can probably skip the second breakfast i have listed since this will fill you up and be enough.
Snack
you’ll want to have a snack before lunch though, preferably a high protein snack. I like beef jerky, but if that’s too expensive for you(shouldn’t need that much honestly) then try almonds(1/2 -1 cup).
Lunch
then comes lunch, you need to have a full sized meal for lunch even if you don’t have much of an appetite. Let me suggest you pick up a simple gorge Forman grill if you don’t already own one. its the fastest easiest way for a bachelor to fry up some meat.
lunch needs to be a good sized chicken breast, pork chop, or steak. you’d probably prefer chicken since its leaner and you are trying to avoid fat gain. then make up at least a quarter sized bundle of dry spaghetti noodles, try using light seasoning like butter, salt, garlic salt if you can so its still very healthy, if its not to your liking then add some good tomato sauce (look around for one with very low sugar and cals). try to down a small salad as well just cause mom says so... lol, actually its good to maintain a healthy ph balance in your body as well as add certain vitamins.
Pre/post workout nutrition
if you work out in the afternoon then try to do so 1-2 hours after lunch and if not till evening then make sure to get in a light shake (just milk or water and protein) an hour before you hit the gym and another right after you get home, or in your car if you can bring some water and powder, the key is to make sure its in within 30min post workout. if you work out much later but still before dinner then make another weight gainer shake an hour to an hour and a half before. also if you can still get in the light shake after but if you come home and dinners made for you (by moms or girly) then you can go ahead and eat that instead of the shake, make sure they know WHAT to make for you and tell them youll eat nothing else
if you work out in the morning then trade the morning snack for this set up and then have the snack a couple hours after lunch instead. or you can have another gainer shake for an afternoon snack instead... if your feeling bold.
Dinner
Then for dinner try to get in a good amount of meat again, chicken, pork or steak and some noodles. if this gets old then go ahead and change it up for another wholesome large meal, but if its something that has ALOT of carbs and not much protein, say lasagna, then you’ll have to add some more protein like a half a chicken breast or just have a light shake after words (preferably not though since whole foods are better). and even something like a hamburger or two would be fine BUT not one from mcy dees or and fast food joint, one you grill up your self, preferably with ground beef that’s 16% or less (preferably less although the less fat the harder it is to keep the patty together, and with a forman it can grill away most the fat anyhow).
Pre bed anti catobolic nutrition
then make sure to get in one last light shake RIGHT before you go to bed. this will help stop catabolism throughout the night, f you can pick up a separate casein protein just for this then do so as its much slower absorbing and will serve you better through the whole night, for the same reason its preferred you mix this shake with milk also since milk has casein protein.
and there you go. that’s a considerable amount of cals and is completely doable for anyone who is working out. you can adjust portion sizes as needed but remember the more you shove down the more you’ll grow, as well as at first your appetite wont be as large and by forcing down more your body will adapt and it will be normal, dare i say you’ll be hungry unless you have a lot of food and the biggest thing is making sure to get in those healthy snacks, more food spread out across 5-8 meals is much healthier and will promote lean muscle growth much better then 3 fatty meals that are hours apart.
EFA's
essintial fatty acids, you need them. they are the best healthiest way of getting the neccesary amount of fats in for growth. YES fats are good if they are unsaturated fats, even better if they are EFA's. Try to get ALOT of fish oils and alot of CLA to start. take at least 2g's of fish oils 3 x's a day prefferably with the larger 3 meals as well as a good amount of CLA with each meal. you can explore other option to fill you fat needs as well such as sesame seed oil, flax oil and many other choices out there.
Add it up, write it down
once you have decided on what your going to have for each meal then do this.... it takes time but is worth it. sit down and do allllll the math. ive done much of it above for you. make sure to add your totals together as to where your calories are coming from. if you dont know how to add up calls from the seprete sources its easy, 4 cals for 1g of protein, 4 cals for 1g of carbohydrates, 9 cals for 1g of fat. take the total amount of cals from each of these sources and divide them with the numbe of total cals altogher consumed in the day, that will tell you what percentae of cals you get from what sources. the typical most followed BB diet is founed on the idea of getting 40% from protein, 40% from carbohydrates and 20% from fat sources. some that are in tune with their body adjust from here but this is a good basis and will help you grow good LBM.
The End -its up to you
again if you can get this down pat and make sure to push yourself on eating you’ll be surprised how much weight you’ll gain. not to mention when you finally go on cycle with this set up you will just EXPLODE.... and remember what got you there... the food, not the supps, the supps just accelerated it but the food did it, with out the fuel your screwed, get it? taking something without eating is like stomping on the accelerator of a corvette with an empty tank of gas... it goes slower then joe schmos pinto, nowhere.
make sure to maintain if not increase your cals during g post cycle therapy as well, since your body will be fighting to maintain those gains, food will make em stick, if you drop the cycle and the food at the same time you can kiss your gains goodbye, something has to step in to keep your new muscle there and solidify it.
i hope this helps get you started, tweak it as you see fit and i mean more so in the way of increasing what I’ve already posted, the more you take away from it the more your taking away your own gains.
good luck and let me know how it works for you my man.
