Beginner help

[riseabove5]

I've been lifting and supplementing for awhile, but supplements and lifting won't get you anything with a bad diet. I've been trying to start a bulking diet and I've been with it for approx. 3 weeks and I can't see any difference. I don't know if I'm doing something wrong or if I'm just expecting things too early. I'm 6'0 at 170.

My diet
In the morning I eat oat meal with an apple or banana with fish oil. with usplabs test powder and 3 caps of prime

Whey protein shake a couple hours later

Lunch
2 chicken sandwiches with carrots and spinach with 2 prime

Pre workout
1 cap of kre alk. efx pro, 2 prime, 1 scoop of c4 mixed with 4 no3 caps

Post
Aftershock recovery with an apple or banana

Dinner
2 beef patties, fruit, fish oil, 2 prime

Before bed
Casein shake

 

[xigotmailx]

So how many calories is that? If you aren't gaining any weight with that add 500 more calories. You'll also want to aim for around 1g protein per bodyweight, 0.5g fat per bodyweight and fill the rest in with carbs. General rule

 

[riseabove5]

So how many calories is that? If you aren't gaining any weight with that add 500 more calories. You'll also want to aim for around 1g protein per bodyweight, 0.5g fat per bodyweight and fill the rest in with carbs. General rule

What are some other foods I should include to give me those calories? I'm allergic to peanuts and I know they are a good source so I need an alternative

 

[xigotmailx]

I've definitely been in your shoes as a beginner and I can relate as to what you are thinking *atleast I think*. Your just overthinking it. Eat 500 calories of whatever you want. Best bet is to add up what you are currently eating and see where you are at. Count your pro/fat/carbs as well

 

[DV663]

how about adding a weight gainer in there, easy way to add an extra 1,000 cals to your diet

 

[riseabove5]

I've definitely been in your shoes as a beginner and I can relate as to what you are thinking *atleast I think*. Your just overthinking it. Eat 500 calories of whatever you want. Best bet is to add up what you are currently eating and see where you are at. Count your pro/fat/carbs as well

Thanks man

 

[Russianog]

what's your source for food, do you cook it at home or ?

 

[riseabove5]

what's your source for food, do you cook it at home or ?

I cook it at home

 

[JoeySon]

I've definitely been in your shoes as a beginner and I can relate as to what you are thinking *atleast I think*. Your just overthinking it. Eat 500 calories of whatever you want. Best bet is to add up what you are currently eating and see where you are at. Count your pro/fat/carbs as well

This. That doesn't seem like a lot of calories for somebody trying to bulk.

 

[Mack411]

Research and learn how to count your macros,this will help you greatly.The meals you layed out are no where near what a bulk should consist of,I easily eat close to that or more by lunch time when I am bulking.

 

[riseabove5]

Research and learn how to count your macros,this will help you greatly.The meals you layed out are no where near what a bulk should consist of,I easily eat close to that or more by lunch time when I am bulking.

Really? What do you eat on a average day?

 

[Mack411]

Really? What do you eat on a average day?

I am not being rude but not going to break down my meal intake,but as I said before look into learning about tracking your macros.As far as calories,when I am bulking I hit 4000+ no questions asked.

 

[riseabove5]

I am not being rude but not going to break down my meal intake,but as I said before look into learning about tracking your macros.As far as calories,when I am bulking I hit 4000+ no questions asked.

No prob bro. I didn't really prepare myself as well as I should have. I'm just having a difficult time figuring out what to eat and when.

 

[xigotmailx]

No prob bro. I didn't really prepare myself as well as I should have. I'm just having a difficult time figuring out what to eat and when.

It doesn't really matter when you eat. Just try to get the 1g protein x BW and 0.5g fat x BW, then fill the rest in with carbs or more protein. I can bulk on 3k calories but right now i'm at 2.5k maintaining weight at 180, btw 5'10". I keep it very simple *aka same thing everyday* because I don't mind eating the same thing everyday. It's easier for me that way:

Meal 1
Rice - Brown, long-grain, cooked, 1 cup	216	45g	2g	5g	0mg	10mg	1g	4g
Prego Traditional - Spaghetti Sauce, 1/2 cup	80	11g	3g	2g	0mg	470mg	7g	3g
Barilla - Whole Wheat Thin Spaghetti, 3 oz.	300	62g	2g	11g	0mg	15mg	3g	9g
Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )	391	0g	20g	48g	151mg	148mg	0g	0g
Meal 2
Rice - Brown, long-grain, cooked, 1 cup	216	45g	2g	5g	0mg	10mg	1g	4g
Prego Traditional - Spaghetti Sauce, 1/2 cup	80	11g	3g	2g	0mg	470mg	7g	3g
Barilla - Whole Wheat Thin Spaghetti, 3 oz.	300	62g	2g	11g	0mg	15mg	3g	9g
Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )	391	0g	20g	48g	151mg	148mg	0g	0g
Meal 3
Protein - Protein Shake, 2 scoop	280	6g	5g	54g	140mg	340mg	6g	0g
Milk - Reduced fat, 2% milkfat, 2 cup	244	23g	10g	16g	39mg	200mg	25g	0g
TOTAL:	2,498	265g	69g	202g	481mg	1,826mg	53g	32g

I'm also on the intermittent fasting protocol, where I try to eat all of this within an 8 hour window...normally I finish within 4-6 hours

 

[Mack411]

It doesn't really matter when you eat. Just try to get the 1g protein x BW and 0.5g fat x BW, then fill the rest in with carbs or more protein. I can bulk on 3k calories but right now i'm at 2.5k maintaining weight at 180, btw 5'10". I keep it very simple *aka same thing everyday* because I don't mind eating the same thing everyday. It's easier for me that way:

Meal 1
Rice - Brown, long-grain, cooked, 1 cup	216	45g	2g	5g	0mg	10mg	1g	4g
Prego Traditional - Spaghetti Sauce, 1/2 cup	80	11g	3g	2g	0mg	470mg	7g	3g
Barilla - Whole Wheat Thin Spaghetti, 3 oz.	300	62g	2g	11g	0mg	15mg	3g	9g
Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )	391	0g	20g	48g	151mg	148mg	0g	0g
Meal 2
Rice - Brown, long-grain, cooked, 1 cup	216	45g	2g	5g	0mg	10mg	1g	4g
Prego Traditional - Spaghetti Sauce, 1/2 cup	80	11g	3g	2g	0mg	470mg	7g	3g
Barilla - Whole Wheat Thin Spaghetti, 3 oz.	300	62g	2g	11g	0mg	15mg	3g	9g
Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )	391	0g	20g	48g	151mg	148mg	0g	0g
Meal 3
Protein - Protein Shake, 2 scoop	280	6g	5g	54g	140mg	340mg	6g	0g
Milk - Reduced fat, 2% milkfat, 2 cup	244	23g	10g	16g	39mg	200mg	25g	0g
TOTAL:	2,498	265g	69g	202g	481mg	1,826mg	53g	32g

I'm also on the intermittent fasting protocol, where I try to eat all of this within an 8 hour window...normally I finish within 4-6 hours

I can see why you might say it doesnt matter what you eat,as some people dont care to do a dirty bulk.The calories do still need to be as clean as possible within reason,he needs to watch his sugars and sodium and all the common bad things we all know of.I could go on a dirty bulk and gain an unheard of amount of weight,but who wants to gain all that bad weight,the cleaner his diet the cleaner his gains.

 

[JoeySon]

No prob bro. I didn't really prepare myself as well as I should have. I'm just having a difficult time figuring out what to eat and when.

Try not to worry so much about timing. Just get in your total cals for the day. Have you tried to determine your TDEE?

 

[xigotmailx]

I agree with you on that it matters what you eat, I had said when though. Definitely keep the foods you eat clean, real foods will keep you full and allow you to eat more. Hell, I could be eating 24oz of chicken a day and hit the same amount of calories than the 12oz of beef.

For the OP, check out myfitness pal. It made figuring out my diet so much easier because of the amount of data they have collected on the nutritional values of like every food. I was reluctant at first to try something new out, but dam it made life sooooo much easier.

 

[Mack411]

I agree with you on that it matters what you eat, I had said when though. Definitely keep the foods you eat clean, real foods will keep you full and allow you to eat more. Hell, I could be eating 24oz of chicken a day and hit the same amount of calories than the 12oz of beef.

For the OP, check out myfitness pal. It made figuring out my diet so much easier because of the amount of data they have collected on the nutritional values of like every food. I was reluctant at first to try something new out, but dam it made life sooooo much easier.

My appologies,I simply misread your post.