My 40/40/20 Bulking Diet

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    My 40/40/20 Bulking Diet


    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

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    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
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    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?
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    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.
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    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.
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    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.
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    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.
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    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.
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    Ok, I am going to replace my morning whey shake with 6 whole scrambled eggs.
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    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.
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    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.
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    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.
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    on 3500 calories a day, i'd be losing weight at a fast pase.
    Gaining for me means about 5500 calories per day
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    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.
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    LIFTER- The guy is trying to Give you Advice. Just Listen dont Argue.

    Theres a Reason hes 235.
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    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
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    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 ****ty food. Him eating clean is a good choice. Don't try to get people into horse**** eating habits.
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    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
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    Quote Originally Posted by wildman536
    LIFTER- The guy is trying to Give you Advice. Just Listen dont Argue.

    Theres a Reason hes 235.
    LOL...its like the little guy at the gym giving me advice on my squatting technique..,"Don't do squats, those are bad for your knees!"
    Or when i do partials,"You'll grow better if you come all the way down"

    Seriously though, there is a reason why i'm 235lbs and its cause i experimented and found out what worked best for my body, and i'm trying to save you the trouble of doing that experimenting.
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    " Every morning i have 5 whole eggs, 3 pieces bacon, and a bagel smothered in cream cheese. Does a body good."

    That is the worst advice for a diet (even bulking) that I've seen. This is a lifetmime sport, not just a "look good for spring break" bull****. Taking in that much saturated fat with carbohydrates is the worst you can do for your body and health overall. There is difference between getting big, and looking like a bodybuilder. WIth that recommendation he will be dying at the age of 40 looking like a tub of lard.
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    Here's some easy steps to increase calories (quality). These are some of my favorite items so hopefully you like them as well.

    Dinty Moore Turkey Chile (99% fat free) 30g carbs, 20g protein
    Hormel Turkey Chile (99% fat free) 54g Carbs 34g Protein
    Canned Chicken 50g protein! Swanson barnd or local brand (its all the same)

    Best thing to do is take some of that canned chicken and throw it in the Turkey Stew and BAM, instant qulaity calories.

    I eat this stuff all the time. Just two ago they had a sale on Chile (10 for $10). As long as you get your prtein and carb requirements, the fat content in those foods usually adds up and will supply you enough. If not, add a couple tablespoons of flax or canola to your shakes and you will be fine. Don't let anyone tell you your being anal about your diet. That is what this sport requires if you want to look better than 99% of BB'ers out there. If you do it, do it 100%.
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    Quote Originally Posted by Bobo
    " Every morning i have 5 whole eggs, 3 pieces bacon, and a bagel smothered in cream cheese. Does a body good."

    That is the worst advice for a diet (even bulking) that I've seen. This is a lifetmime sport, not just a "look good for spring break" bull****. Taking in that much saturated fat with carbohydrates is the worst you can do for your body and health overall. There is difference between getting big, and looking like a bodybuilder. WIth that recommendation he will be dying at the age of 40 looking like a tub of lard.
    We'll see bobo, being an extreme ecto it is very hard to consume a clean bulking diet that has 5500 calories in it.
    I get better results(strength,size) from a high fat diet anyway.

    And for the record i'm not a bodybuilder. I'm a powerlifter, and i'm not "fat" and never will let myself. I eat like that every morning and maintain my 12%bf

    I'm just tired of little guys being so anal about fat in their diet and then complaining about now being able to get big.

    I tried to attach a pic to show how my crappy diet has turned my body into a disgusting wasteland.
    Last edited by bellicose; 01-01-2004 at 05:16 PM.
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    Quote Originally Posted by bellicose
    We'll see bobo, being an extreme ecto it is very hard to consume a clean bulking diet that has 5500 calories in it.
    I get better results(strength,size) from a high fat diet anyway.

    And for the record i'm not a bodybuilder. I'm a powerlifter, and i'm not "fat" and never will let myself. I eat like that every morning and maintain my 12%bf

    I'm just tired of little guys being so anal about fat in their diet and then complaining about now being able to get big.

    I tried to attach a pic to show how my crappy diet has turned my body into a disgusting wasteland.
    Terrific, works for you. Don't come in here and suggest that type of eating. Just unhealthy.
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    Think about it the guy comes here asking for Advice and someone Gives Some about What Worked for him and gets jumped all over for It.
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    Quote Originally Posted by wildman536
    Think about it the guy comes here asking for Advice and someone Gives Some about What Worked for him and gets jumped all over for It.
    Ahhhh, finally a sane person has arrived. Thank you for seeing things the way i do. Its frustrating when people don't even consider what you are trying to say. I wish someone would have yelled the same bulking info at me when i started training.
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    JUST BULK UP!!

    I was all about The "Lean Bulk" when i first Started. Made Minimal Gains and was Mad because all the guys i knew were Just EATING!!! Here i am Counting Every Calorie and these guys are just EATING!! and Gaining Mad Muscle!!!!! They said:

    "Well Bulk Up now and then Cut Later."
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    Quote Originally Posted by bellicose
    Dude, the guy asked for freaking advice!!!!! He wanted to know how to bulk and i told him how i do it. Do i look unhealthy to you? Are you guys smoking crack today or something? My diet is high in fat and i think i have a very nice body, and so do the ladies(had to add that)

    You guys are killing me...i guess i'll just keep my knowledge to myself and keep on gaining.

    Your 19yrs old and don't know **** when it comes to a healthy lifestyle for the longterm. Your still a teenager. I was ecto just like you and when your metabolism catches up with you wiht age you WILL see. This is the Nutrition section for BODYBUILDERS. At 19 I could eat anything and everything. When you get older you will learn that your advice is unhealthy and resembles the diet of a 19yr old metabolism, and someonie that thinks they know whats best BECAUSE your 19. I know what your your point is. Eat like horse. Is that the best you have? You could easily replace those **** and empty calories with something that will actually benefit you while at the saem time not hurting you. This board is based on advaced thought and taking it to the next level. We don't subscribe to meathead logic and lazy thought. We want the best advice possible for a bodybuilder, not "eat everything, you'll get big".
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    Quote Originally Posted by wildman536
    JUST BULK UP!!

    I was all about The "Lean Bulk" when i first Started. Made Minimal Gains and was Mad because all the guys i knew were Just EATING!!! Here i am Counting Every Calorie and these guys are just EATING!! and Gaining Mad Muscle!!!!! They said:

    "Well Bulk Up now and then Cut Later."
    I dont subscribe to what "they say". I do it the smart way.

    Eat smart and your cutting cycle is that much smaller and much more productive. THe smart ones stay at 10% bf year round.

    Eating bacon and eggs and ****ty carbohydrates is a sure way to get fat in the longrun. Only young teenagers with flying metaboisms thing they are indestrcutable until they learn later in life.
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    Quote Originally Posted by bellicose
    We'll see bobo, being an extreme ecto it is very hard to consume a clean bulking diet that has 5500 calories in it.
    I get better results(strength,size) from a high fat diet anyway.

    And for the record i'm not a bodybuilder. I'm a powerlifter, and i'm not "fat" and never will let myself. I eat like that every morning and maintain my 12%bf

    I'm just tired of little guys being so anal about fat in their diet and then complaining about now being able to get big.

    I tried to attach a pic to show how my crappy diet has turned my body into a disgusting wasteland.
    Since when can you see clogged arteries and ****ty cholesterol profiles, not to mention the additive effects of steroid use.
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    Quote Originally Posted by bellicose

    And for the record i'm not a bodybuilder. I'm a powerlifter, and i'm not "fat" and never will let myself. I eat like that every morning and maintain my 12%bf

    Then maybe you should reconsider and you'll maintain a lower bf%. But then again your not a bodybuilder so you don't care.
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    I Cut to 6% and Bulk to the Upper 9's.
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    Quote Originally Posted by LIFTER23
    The people that are anal about their diet are the ones that make the best progress.
    Exactly. You have the right attitude.
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    Dont get me wrong Im Anal about My Diet, I just feel that to Get Big you have to "Eat Big" not UnHealthy just Alot of Clean Foods.

    Are Those Pics you Bobo?
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    Quote Originally Posted by wildman536
    I Cut to 6% and Bulk to the Upper 9's.

    Then you've found what works for you at age 22. Generally recommeding bacon and eggs along with a High GI source of carbs (bagel) everyday isn't the healthiest and wisest choice and can be easily substituted with better choices.

    Maybe some of you haven't read up too much on how saturated fat can be detrimental to muscle growth.
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    Quote Originally Posted by wildman536
    Dont get me wrong Im Anal about My Diet, I just feel that to Get Big you have to "Eat Big" not UnHealthy just Alot of Clean Foods.

    Are Those Pics you Bobo?

    Then I agree with you 100%. Yes that is me.
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    Wildman, I ate cake, cookies and coke and gained 60lbs, that's what worked for me. Point is, someone was looking for advice, and someone else gave him BAD advice. While it may work for him(and some others) who are metabolically gifted. For otheres, it will turn them into a big, fat turd. 40/40/20 is great for bulking using lean protein and low GI carbs along with healthy fats. Bellicose, you were warned. Sense of humor does not apply. Telling another member or mod to **** off will not fly. Advocating a high fat diet along with carbs is just plain ignorant. A high fat diet for cutting(CKD) is often advised.
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    Quote Originally Posted by scotty2
    Wildman, I ate cake, cookies and coke and gained 60lbs, that's what worked for me. Point is, someone was looking for advice, and someone else gave him BAD advice. While it may work for him(and some others) who are metabolically gifted. For otheres, it will turn them into a big, fat turd. 40/40/20 is great for bulking using lean protein and low GI carbs along with healthy fats. Bellicose, you were warned. Sense of humor does not apply. Telling another member or mod to **** off will not fly. Advocating a high fat diet along with carbs is just plain ignorant. A high fat diet for cutting(CKD) is often advised.
    My advice is not bad, it is just what worked for me. Once again you can't say its ignorant because it works just fine for me.
    However, i will cut the sarcasm since it seems like it can't be taken.
    However, its funny how bobo seems to know it all, tell me my ideas or total ****, and yet i think that even as a powerlifter i still have a better body than him. Just funny that's all, you be the judge.
  38. I am faster than 80% of all snakes
    Dwight Schrute's Avatar
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    Have you even hit the 200lb mark yet? I'm 236 at about 8%, what are you again? Not only is your advice complete bull**** and resembles a teenager withouth a clue, your also dilusional.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.
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    I will stop posting dilusional comments. I'm in need of help.
  40. Banned
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    here's the pic
  

  
 

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