My 40/40/20 Bulking Diet

LIFTER23 · 12-31-2003, 01:15 PM

I weigh 172lbs. Any suggestions or tweaks?

9:30am 50g Whey Protien
3/4 cup Plain Oatmeal w/ Splenda, cinnamon

12:30 1 Chicken Breast
2 small red potatoes(light vinegar to lower GI)

3:30 1 Chicken Breast
2 small red potatoes(light vinegar to lower GI)

5:30 50g Whey Protien
PreWorkout 3/4 cup Plain Oatmeal w/ Splenda, cinnamon

6:30
PostWorkout 50g Whey Protien
Powerade(46g carbs, maltodextrin)
6:45
Post Meal 1------ 1/2 Portion Grilled Chicken and Brown Rice

7:45 1 scoop Whey Protien, 2 bananas

8:45 1 heaping scoop Whey
Post Meal 2 ------ Other 1/2 Protion Chicken and Rice+ 1 scoop
whey protien

11:00 1 scoop whey mixed in 8 oz. of milk

Totals: 335-340g protien
335-340g carbs
75g fat

Calories: 3355-3400

bellicose · 12-31-2003, 01:56 PM

i don't like it one bit. More fat, less protein, less carbs
That is my suggestion, and that is also coming from somone who is an ecto

LIFTER23 · 12-31-2003, 02:21 PM

Quote:

Originally Posted by bellicose

i don't like it one bit. More fat, less protein, less carbs
That is my suggestion, and that is also coming from somone who is an ecto

ITs a typical 40/40/20 diet, whats wrong with that?

candle25 · 12-31-2003, 02:51 PM

Quote:

Originally Posted by LIFTER23

I weigh 172lbs. Any suggestions or tweaks?

9:30am 50g Whey Protien
3/4 cup Plain Oatmeal w/ Splenda, cinnamon
I'd eat some eggs or cottage cheese & less whey.

12:30 1 Chicken Breast
2 small red potatoes(light vinegar to lower GI)

3:30 1 Chicken Breast
2 small red potatoes(light vinegar to lower GI)
Throw in some brocolli or other fiberous veggi.

5:30 50g Whey Protien
PreWorkout 3/4 cup Plain Oatmeal w/ Splenda, cinnamon

6:30
PostWorkout 50g Whey Protien
Powerade(46g carbs, maltodextrin)
6:45
Post Meal 1------ 1/2 Portion Grilled Chicken and Brown Rice

7:45 1 scoop Whey Protien, 2 bananas
I'd replace this meal with real food, no whey.

8:45 1 heaping scoop Whey
Post Meal 2 ------ Other 1/2 Protion Chicken and Rice+ 1 scoop
whey protien
Leave the whey out.

11:00 1 scoop whey mixed in 8 oz. of milk
Replace whey with cottage cheese.

Totals: 335-340g protien
335-340g carbs
75g fat

Calories: 3355-3400

IMO you're overdoing it with the whey. Try to eat more fiber and real food and reserve whey for breakfast and post wo. Also, I'd favor a 35P/45C/20F ratio myself. 40/40/20 seems more like a cutting diet to me.

bellicose · 12-31-2003, 02:56 PM

For being 176lbs you are being wayyyyyyyyyyy to anal about your diet.
Here's my advice:
Go pick up some N-large. Have two servings per day, one when you wake up and one post workout. Then add in 4 meals between that, each with 2 servings of carbs and one serving of protein. If you don't gain weight from this, then add some nuts during the day.
Calories in=calories out

Gaining weight is so easy and most people just overthink it.

LIFTER23 · 12-31-2003, 03:23 PM

Quote:

Originally Posted by bellicose

For being 176lbs you are being wayyyyyyyyyyy to anal about your diet.
Here's my advice:
Go pick up some N-large. Have two servings per day, one when you wake up and one post workout. Then add in 4 meals between that, each with 2 servings of carbs and one serving of protein. If you don't gain weight from this, then add some nuts during the day.
Calories in=calories out

Gaining weight is so easy and most people just overthink it.

Gaining weight is not easy for me. When I started working out I weighed 135lbs. You can never be too anal about your diet. The people that are anal about their diet are the ones that make the best progress.

Oh yeah, im only about 5 foot 7 and 3/4 inches. You guys are probably imagining some skinny lurpy 170lber, but for my heigth, I have a pretty solid build.

LIFTER23 · 12-31-2003, 03:28 PM

Quote:

Originally Posted by candle25

IMO you're overdoing it with the whey. Try to eat more fiber and real food and reserve whey for breakfast and post wo. Also, I'd favor a 35P/45C/20F ratio myself. 40/40/20 seems more like a cutting diet to me.

Well, in reality, Im only taking in 4 protien shakes a day. The only one I think I should get rid of is the last one of the day before going to bed. I take it with milk to slow down absorbtion, but I do feel there is a better choice out there. I feel I take in plenty of real food IMO. 3 whole chicken breasts a day, 4 red potatoes, 2 banans, 1.5 cups of oatmeal, 66g of carbs coming from brown rice alone.

candle25 · 12-31-2003, 03:37 PM

Quote:

Originally Posted by bellicose

For being 176lbs you are being wayyyyyyyyyyy to anal about your diet.
Here's my advice:
Go pick up some N-large. Have two servings per day, one when you wake up and one post workout. Then add in 4 meals between that, each with 2 servings of carbs and one serving of protein. If you don't gain weight from this, then add some nuts during the day.
Calories in=calories out

Gaining weight is so easy and most people just overthink it.

I have to disagre with the N Large II. It's OK but loaded with dextrose.

LIFTER23 · 12-31-2003, 03:50 PM

Ok, I am going to replace my morning whey shake with 6 whole scrambled eggs.

bellicose · 12-31-2003, 04:06 PM

Quote:

Originally Posted by LIFTER23

Gaining weight is not easy for me. When I started working out I weighed 135lbs. You can never be too anal about your diet. The people that are anal about their diet are the ones that make the best progress.

Oh yeah, im only about 5 foot 7 and 3/4 inches. You guys are probably imagining some skinny lurpy 170lber, but for my heigth, I have a pretty solid build.

Dude, don't tell me about progress, i was 110 lbs when i started lifting. And that was at 5'10"
Now i tip the scales at around 235lbs and that wasn't really too long ago.

All i'm trying to say is that your diet resembles a dieting bodybuilder. Gaining quality weights requires red meat, dairy products, and a whole lot of starches. Just some food for thought.

bellicose · 12-31-2003, 04:07 PM

Quote:

Originally Posted by LIFTER23

Ok, I am going to replace my morning whey shake with 6 whole scrambled eggs.

HELL YA!! That's what i'm talking about!!

Every morning i have 5 whole eggs, 3 pieces bacon, and a bagel smothered in cream cheese. Does a body good.

LIFTER23 · 12-31-2003, 04:17 PM

Quote:

Originally Posted by bellicose

Dude, don't tell me about progress, i was 110 lbs when i started lifting. And that was at 5'10"
Now i tip the scales at around 235lbs and that wasn't really too long ago.

All i'm trying to say is that your diet resembles a dieting bodybuilder. Gaining quality weights requires red meat, dairy products, and a whole lot of starches. Just some food for thought.

I think you are right about gaining weight to some extent. But I dont want to gain weight just for the sake of gaining weightl. I am clean bulking, trying to avoid too much excess body fat, I try to avoid starchy food, keep fat intake relatively low. Eat low GI carbs for most of the day except post workout.

And as far as mny diet resembling a dieting bodybuilder, I dont know any dieting bodybuilders that take in 20 times their weight in calories. Maybe you are looking more at my food intake and not enough at my macronutrient and calorie breakdown.

bellicose · 12-31-2003, 04:43 PM

on 3500 calories a day, i'd be losing weight at a fast pase.
Gaining for me means about 5500 calories per day

LIFTER23 · 12-31-2003, 05:57 PM

Quote:

Originally Posted by bellicose

on 3500 calories a day, i'd be losing weight at a fast pase.
Gaining for me means about 5500 calories per day

And you weigh 235, I weigh 172.

wildman536 · 12-31-2003, 06:14 PM

LIFTER- The guy is trying to Give you Advice. Just Listen dont Argue.

Theres a Reason hes 235.

tatortodd · 12-31-2003, 06:19 PM

Since you're lean bulking, have you considered replacing the red potatoes with sweet potatoes?

If you're not gaining after a week or two, I'd recommend upping the low GI carbs while holding the fats and protein as is.

~Todd

scotty2 · 12-31-2003, 06:44 PM

Quote:

Originally Posted by bellicose

HELL YA!! That's what i'm talking about!!

Every morning i have 5 whole eggs, 3 pieces bacon, and a bagel smothered in cream cheese. Does a body good.

Does a FAT body good. I weigh 252, I use a 40/40/20 diet myself. 4500 cals/day. You gonna tell me I don't know what I'm doing. This kind of advice leads people to get fat. Ectos have a harder time gaining weight, and some should resort to eating some shitty food. Him eating clean is a good choice. Don't try to get people into horseshit eating habits.

LIFTER23 · 12-31-2003, 06:57 PM

Quote:

Originally Posted by wildman536

LIFTER- The guy is trying to Give you Advice. Just Listen dont Argue.

Theres a Reason hes 235.

Uh, hes 235 and taking in 5500 calories, thats about 20 X his bodyweight, same as Im doing, hes just going a different route. Thats why I labeled this thread 40/40/20

bellicose · 12-31-2003, 07:37 PM

Quote:

Originally Posted by wildman536

LIFTER- The guy is trying to Give you Advice. Just Listen don