Your average day on a bulking diet?

[tbinnerarity]

thought it might be a neat idea for people to list an average day's diet while bulking. I'm trying to get my diet on track for bulking so i thought it might help me perfect my diet.

Like...

meal1: ....
meal2: ...
meal3: ...

etc.

 

[ersatz]

It seems the average bulking diet consists of eating as often as possible and with not much regard to what is eaten, though the preference is for protein and a reduction of carbs on a "clean bulk". For some reason people want to keep blood glucose levels elevated for some irrational fear of catabolism but to each their own.

 

[CCV3]

The very moment I think I can throw down food, I do.
I just stuff my face.

I'm a hard gainer, plus I'm on right now.
I cut so easy it doesn't matter.

I still keep it clean though, just because junk makes me a little sick.

 

[Ray Luv]

I am currently in a bulking cycle now. I usually BBQ 2 or 3 tri-tips and 10 or so chicken breast along with a bag of links. Ill slice it all up and freeze half. This normally last me about a week or so. I'll have mashed potatoes or baked Potatoes and Home made Mac & Cheese. I also love potatoe salad with it along with some bushes baked beans. I try to eat 4 to 5 times a day and I don't uses any protein powder. O, and my weakness are sodas. I drink about 6 cans per day (Shame on me). O yea and atleast 4 pancakes per day with cabin syrup. Happy Gains and good luck brah!

 

[AwfullyAmazin]

[Meal 1] Pre-Workout

1 cup oatmeal - 150 Calories, 6g Protein, 27g Carbs, 2.5g Fat (4g Fiber)
16oz 1% milk - 200 Calories, 16g Protein, 24g Carbs, 5g Fat
1 whole egg - 70 Calories, 6g Protein, .5g Carbs, 4.5g Fat
2 egg whites - 40 Calories, 9.4g Protein, 0.6g Carbs, 0g Fat
1000mg fish oil - 10 Calories, 0g Protein, 0g Carbs, 1g Fat
Multivitamin

Total :: 470 Calories, 37.4g Protein, 51.9g Carbs, 13g Fat

[Meal 2] Post-Workout

1 scoops mgn whey isolate - 100 Calories, 24g Protein, 1g Carbs, 0g Fat
2 tbsp low-sugar choc syrup - 15 Calories, .5g Protein, 4g Carbs, 0g Fat (1g Fiber)
1 slice of bread - 70 Calories, 2g Protein, 13g Carbs, 1g Fat (1g Fiber)
2 tbsp peanutbutter - 190 Calories, 8g Protein, 7g Carbs, 16g Fat (2g Fiber)
1.5 cup oatmeal - 225 Calories, 9g Protein, 40.5g Carbs, 3.75g Fat (6g Fiber)
16oz 1% milk - 200 Calories, 16g Protein, 24g Carbs, 5g Fat

Total :: 800 Calories, 59.5g Protein, 82.8g Carbs, 25.75g Fat

[Meal 3]

1/2 cup tuna - 120 Calories, 26g Protein, 0g Carbs, 1g Fat
1/2 tbsp mayo - 45 Calories, 0g Protein, 0g Carbs, 5g Fat
2 whole eggs - 140 Calories, 12g Protein, 1g Carbs, 9g Fat
1 egg white - 20 Calories, 4.7g Protein, 0.3g Carbs, 0g Fat
1.5 cup oatmeal - 225 Calories, 9g Protein, 40.5g Carbs, 3.75g Fat (6g Fiber)
16oz 1% milk - 200 Calories, 16g Protein, 24g Carbs, 5g Fat
1000mg fish oil - 10 Calories, 0g Protein, 0g Carbs, 1g Fat

Total :: 770 Calories, 67.7g Protein, 65.8g Carbs, 24.75g Fat

[Meal 4]

2 whole eggs - 140 Calories, 12g Protein, 1g Carbs, 9g Fat
1 egg white - 20 Calories, 4.7g Protein, 0.3g Carbs, 0g Fat
1 cup oatmeal - 150 Calories, 6g Protein, 27g Carbs, 2.5g Fat (4g Fiber)
8oz 1% milk - 100 Calories, 8g Protein, 12g Carbs, 2.5g Fat

Total :: 410 Calories, 30.7g Protein, 40.3g Carbs, 14g Fat

[Meal 5]

1 whole egg - 70 Calories, 6g Protein, .5g Carbs, 4.5g Fat
2 egg whites - 40 Calories, 9.4g Protein, 0.6g Carbs, 0g Fat
1 cup oatmeal - 150 Calories, 6g Protein, 27g Carbs, 2.5g Fat (4g Fiber)
8oz 1% milk - 100 Calories, 8g Protein, 12g Carbs, 2.5g Fat
1000mg fish oil - 10 Calories, 0g Protein, 0g Carbs, 1g Fat

Total :: 370 Calories, 29.4g Protein, 40.1g Carbs, 10.5g Fat


2820 Calories
224.7g Protein
280.3g Carbs (28g Fiber)
88g Fat


I always get questioned on how I gain off so little calories, and it's because I don't do anything really to be active.. I just lift weights, and lounge around and eat, haha. Although I'm going to bump it to 3k in a couple weeks since I'm not gaining very much anymore.

 

[Cooky32]

I am navy so I eat breakfast on the ship,
eggs, sausage, toast, cereal, yogurt, fruit, milk
whey protein, and a turkey sandwhich for meal 2
Lunch on the ship. Meal 3
Shake pre workout, with fruit, and peanut butter Meal 4
Post workout whey and carbs
Meal 5 90/10 ground beef, and pasta w/sauce
Meal 6 protein pudding, and cold cereal with milk
Multi vitamin, fish oil, joint supps, calcium magnesium, vit. d,
Myogenix hardcore test 4-6 caps daily
inhibit E 3 caps daily
Vitex 4 caps daily
Liver support Vitamin shoppe brand
Anabolic pump when I remember to take it pre meals
Dymatize expand extreme pump
This is a typical day. I just got on this bulk, after completing my contest diet. I have already gained 16 pounds

 

[Wilderbeast]

Here is a typical day of eating for me in the offseason:

Meal #1

60g WPI
2 tbps NPB
1/2 cup oats
1 cup strawberries
16-24 oz water
6g fish oil

Meal #2

7 oz (cooked) chicken
2 slices of ezekiel bread or 6 oz sweet potato

Meal #3

7 oz (cooked) chicken or 8 oz (cooked) lean beef
6-10 oz sweet potato or 2 slices ezekiel bread or green salad (depending on daily carb allowance)

Meal #4

60g WPI
1/2 cup oats

Meal #5

30-50g Karbolyn (intra-workout) or Size-on precontest (depending on daily carb allowance)
50g WPI (post workout)

Meal #6

8 oz lean beef, 7 oz chicken, or 7 oz seafood
6-12 oz sweet potato, 1 cup oatmeal and honey and/or fruit, ezekiel bread, OR green salad (depending on daily carb allowance)
6g fish oil

Meal #7

1 cup cottage cheese
40-60g WPI
1-2 tbsp NPB
6g fish oil

I may have an 8th meal of lean meat and carbs, another shake with oats, or a plain WPI shake somewhere throughout the day depending on how I feel, my workout schedule, my overall carb allowance, and my general progress.

I typically eat around 400g protein, 150-300g carbs, and 100g fat. This gets me anywhere from 3000 to 4500 calories depending on my carb and fat intake for that day.

BEAST

 

[Wilderbeast]

[Meal 1] Pre-Workout

1 cup oatmeal - 150 Calories, 6g Protein, 27g Carbs, 2.5g Fat (4g Fiber)
16oz 1% milk - 200 Calories, 16g Protein, 24g Carbs, 5g Fat
1 whole egg - 70 Calories, 6g Protein, .5g Carbs, 4.5g Fat
2 egg whites - 40 Calories, 9.4g Protein, 0.6g Carbs, 0g Fat
1000mg fish oil - 10 Calories, 0g Protein, 0g Carbs, 1g Fat
Multivitamin

Total :: 470 Calories, 37.4g Protein, 51.9g Carbs, 13g Fat

You are miscalculating a cup of oatmeal. 1/2 cup dry oats (40g) contains 27g carbs, 3g fat, 5g protein, and 4g fiber. That would give the 1.5 cups of oatmeal you are eating in other meals three times as much of each macro. You may want to take a look back at exactly what you are eating. You HAVE to take into consideration whether the food is cooked or uncooked when you are calculating the caloric and macronutrient totals of each food. In the case of your figures for oatmeal, cooked or uncooked oatmeal neither contain those specific macronutrient breakdowns. Unless you are eating some odd pre-boxed instant oatmeal this cannot be correct. Stick with non-instant oatmeal if you can as it is always healthier than a pre-packaged oatmeal.

BEAST

 

[JComp]

Meal 1-7:00- 3 eggs, bowl of cereal, bagel w/ penut butter, protein shake
Meal 2-10:00- Turkey sandwich
Meal 3-12:00- 6-8 oz chicken, some type of pasta and veggies
Meal 4-2:00- usually a burger from wendys or burger king (lunch break at work)
Meal 5-7:30-8:00 post workout- same as meal 3 and a protein shake
Meal 6-10:00-11:00- Cottage cheese and turkey sandwich

 

[Cheap50]

[Meal 1] Pre-Workout

1 cup oatmeal - 150 Calories, 6g Protein, 27g Carbs, 2.5g Fat (4g Fiber)
16oz 1% milk - 200 Calories, 16g Protein, 24g Carbs, 5g Fat
1 whole egg - 70 Calories, 6g Protein, .5g Carbs, 4.5g Fat
2 egg whites - 40 Calories, 9.4g Protein, 0.6g Carbs, 0g Fat
1000mg fish oil - 10 Calories, 0g Protein, 0g Carbs, 1g Fat
Multivitamin

Total :: 470 Calories, 37.4g Protein, 51.9g Carbs, 13g Fat

[Meal 2] Post-Workout

1 scoops mgn whey isolate - 100 Calories, 24g Protein, 1g Carbs, 0g Fat
2 tbsp low-sugar choc syrup - 15 Calories, .5g Protein, 4g Carbs, 0g Fat (1g Fiber)
1 slice of bread - 70 Calories, 2g Protein, 13g Carbs, 1g Fat (1g Fiber)
2 tbsp peanutbutter - 190 Calories, 8g Protein, 7g Carbs, 16g Fat (2g Fiber)
1.5 cup oatmeal - 225 Calories, 9g Protein, 40.5g Carbs, 3.75g Fat (6g Fiber)
16oz 1% milk - 200 Calories, 16g Protein, 24g Carbs, 5g Fat

Total :: 800 Calories, 59.5g Protein, 82.8g Carbs, 25.75g Fat

[Meal 3]

1/2 cup tuna - 120 Calories, 26g Protein, 0g Carbs, 1g Fat
1/2 tbsp mayo - 45 Calories, 0g Protein, 0g Carbs, 5g Fat
2 whole eggs - 140 Calories, 12g Protein, 1g Carbs, 9g Fat
1 egg white - 20 Calories, 4.7g Protein, 0.3g Carbs, 0g Fat
1.5 cup oatmeal - 225 Calories, 9g Protein, 40.5g Carbs, 3.75g Fat (6g Fiber)
16oz 1% milk - 200 Calories, 16g Protein, 24g Carbs, 5g Fat
1000mg fish oil - 10 Calories, 0g Protein, 0g Carbs, 1g Fat

Total :: 770 Calories, 67.7g Protein, 65.8g Carbs, 24.75g Fat

[Meal 4]

2 whole eggs - 140 Calories, 12g Protein, 1g Carbs, 9g Fat
1 egg white - 20 Calories, 4.7g Protein, 0.3g Carbs, 0g Fat
1 cup oatmeal - 150 Calories, 6g Protein, 27g Carbs, 2.5g Fat (4g Fiber)
8oz 1% milk - 100 Calories, 8g Protein, 12g Carbs, 2.5g Fat

Total :: 410 Calories, 30.7g Protein, 40.3g Carbs, 14g Fat

[Meal 5]

1 whole egg - 70 Calories, 6g Protein, .5g Carbs, 4.5g Fat
2 egg whites - 40 Calories, 9.4g Protein, 0.6g Carbs, 0g Fat
1 cup oatmeal - 150 Calories, 6g Protein, 27g Carbs, 2.5g Fat (4g Fiber)
8oz 1% milk - 100 Calories, 8g Protein, 12g Carbs, 2.5g Fat
1000mg fish oil - 10 Calories, 0g Protein, 0g Carbs, 1g Fat

Total :: 370 Calories, 29.4g Protein, 40.1g Carbs, 10.5g Fat


2820 Calories
224.7g Protein
280.3g Carbs (28g Fiber)
88g Fat


I always get questioned on how I gain off so little calories, and it's because I don't do anything really to be active.. I just lift weights, and lounge around and eat, haha. Although I'm going to bump it to 3k in a couple weeks since I'm not gaining very much anymore.

1 cup of oats = 150 cals? I thought it was closer to 450-500/cup?

Ive been bulking since i started in February, my meals are a combo of the following in whatever order that adds up to about 2800 cals.

Eggs
Milk
Whey
broccoli
salad
Cottage cheese
chicken breast
pork roast
steak
WW bread
natty PB
no sugar added jelly
Oats/brown sugar/raisins
vegi's
80/20 burger
tuna (albacore)

Its not the most exciting menu, but i do splurge about once a week on a meal or two. So far its working.

 

[Cooky32]

I have also figured out I will be eating more protein than carbs in most of my meals, except for pre, and post workout meals. I dont want to gain too much fat this time around, and high carb meals tend to fill me up before Ive eaten enough protein. I will probably eat around 400 gm protein daily, and 300-500 gm carbs.

 

[Cheap50]

I have also figured out I will be eating more protein than carbs in most of my meals, except for pre, and post workout meals. I dont want to gain too much fat this time around, and high carb meals tend to fill me up before Ive eaten enough protein. I will probably eat around 400 gm protein daily, and 300-500 gm carbs.

Do you have a set amount you plan on eating for PWO meals?

The standard seems to be around 50 grams of each, but ive tried that several times and no matter how early i eat it or what it is i just cant eat that much before working out. Ive settled on about 25 grams of each before lifting, then 50-60 afterward via whey + cottage cheese or eggs.

Just something else to think about...

 

[Cooky32]

Do you have a set amount you plan on eating for PWO meals?

The standard seems to be around 50 grams of each, but ive tried that several times and no matter how early i eat it or what it is i just cant eat that much before working out. Ive settled on about 25 grams of each before lifting, then 50-60 afterward via whey + cottage cheese or eggs.

Just something else to think about...

I have just eaten 8 oz cottage cheese, and had great workouts. I have also eaten big meals on the ship containing around 100 gm carbs with around 50 gm protein, and in 2 hours trained and had 1 cap anabolic pump, pre workout with a coke 15 minutes later. That day I was super pumped. Then post workout I had a double whopper, no cheese, and a bowl of organic granola with blueberries. Great post meal. If you need to have some waximaize, or a banana with 25 gm Whey isolate pre workout.