Transitioning to a Bulk

[Bucky24]

Hi all,

A few questions prior to beginning to bulk....

1. I don't want to go from my current caloric intake of around 2200 up to 3000 instantly. Does anyone have advice on how to work your way up to your caloric intake goal? Maybe add an extra 200 calories a week? I've read bumping up your calories too quick will result in unwanted fat retention.

2. I work out at 5:00 am. Would a heavy carb meal prior to bed (ex 1 cup oats) be beneficial with an early morning workout? What are your thoughts about the "no carb before bed" rule if you're bulking or working out in the morning?

3. Below is an example of my diet. I think my protein is good, but what about carbs and fat? I'm going to have to bump carbs and fat up to make it to 3000. Any suggestions where I'd add carbs and fat? More dextrose post workout? More carbs spread throughout the day? I'm just looking for any suggestions or comments.

Stats:
33 years old, 5'9, 180 lbs, Bench: 255, Squat: 305, Deadlift: 415

Servings Protein Carbs Fat Calories

1	1	29	0	100
2	50	2	2	240
2	0	40	0	150
0.5	5	27	3	150
1	25	1	1	120
4	20	0	0	100
1	5	5	1.5	45
2	42	0	6	220
1	4	31	1	150
1	2	3	0	30
1	20	0	4	120
4	24	2	20	280
1	0	15	0	56
1	23	9	0	130
1	6	6	14	160
	252	171	53.5	2171

[TD="width: 114, align: left"] Pre workout [/TD]
[TD="width: 219, align: left"] NOW Whey Isolate [/TD]
[TD="width: 86"] 1 [/TD]
[TD="width: 86"] 25 [/TD]
[TD="width: 86"] 1 [/TD]
[TD="width: 86"] 1 [/TD]
[TD="width: 86"] 120 [/TD]

[TD="align: left"] 4:00 am
[/TD]
[TD="align: left"] Banana (1 medium) [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"] w/ Fish Oil, Multi, CLA, Optimum Amino Energy [/TD]

[TD="align: left"] Post Workout [/TD]
[TD="align: left"] NOW Whey Isolate [/TD]

[TD="align: left"] 6:00 am
[/TD]
[TD="align: left"] Dextrose (5 spoon) [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"] w/ Creatine 5g [/TD]

[TD="align: left"] Breakfast [/TD]
[TD="align: left"] Blended [/TD]

[TD="align: left"] 9:00 am [/TD]
[TD="align: left"] Oatmeal (1 cup) [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"] NOW Whey Isolate [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"] Egg Whites (3 tblspn) [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"] PB2 (Powdered Peanut Butter) [/TD]

[TD="align: left"] Lunch [/TD]
[TD="align: left"] Chicken Breast (4 oz) [/TD]

[TD="align: left"] 12:00 pm [/TD]
[TD="align: left"] Brown Rice (1 cup) [/TD]

[TD="align: left"] [/TD]
[TD="align: left"] Spinach (1 cup) [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"] w/ fish Oil, Multi, CLA [/TD]

[TD="align: left"] Afternoon Snack [/TD]
[TD="align: left"] Salmon (1 can) [/TD]

[TD="align: left"] 4:00 pm
[/TD]
[TD="align: left"]
[/TD]

[TD="align: left"] [/TD]
[TD="align: left"]
[/TD]

[TD="align: left"] Dinner [/TD]
[TD="align: left"] Scrambled Eggs (1 whole) [/TD]

[TD="align: left"] 7:30 pm
[/TD]
[TD="align: left"] Red Delicious Apple (1 small) [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"] w/ fish Oil, Multi, CLA [/TD]

[TD="align: left"] Before Bed Snack [/TD]
[TD="align: left"] Yogurt (1 cup) [/TD]

[TD="align: left"] 8:30 pm [/TD]
[TD="align: left"] Raw Almonds (¼ cup) [/TD]

[TD="align: left"]
[/TD]
[TD="align: left"]
[/TD]

 

[howwedo107]

1. I don't want to go from my current caloric intake of around 2200 up to 3000 instantly. Does anyone have advice on how to work your way up to your caloric intake goal? Maybe add an extra 200 calories a week? I've read bumping up your calories too quick will result in unwanted fat retention.
"Yes don't increase to fast I'd say 200 cals a week would be much less fat gain then going that high directly"


2. I work out at 5:00 am. Would a heavy carb meal prior to bed (ex 1 cup oats) be beneficial with an early morning workout? What are your thoughts about the "no carb before bed" rule if you're bulking or working out in the morning?
"Carb back loading...look it up a bit just keep the sugar out of those carbs before bed so oats would be good"

3. Below is an example of my diet. I think my protein is good, but what about carbs and fat? I'm going to have to bump carbs and fat up to make it to 3000. Any suggestions where I'd add carbs and fat? More dextrose post workout? More carbs spread throughout the day? I'm just looking for any suggestions or comments.
"I like the bulk of my carbs post workout and on off days on a bulk ill eat carbs for my first meal but I drop my carbs a lot on off days so I up my good fats mostly with natty peanut butter"

 

[RecompMan]

1. I don't want to go from my current caloric intake of around 2200 up to 3000 instantly. Does anyone have advice on how to work your way up to your caloric intake goal? Maybe add an extra 200 calories a week? I've read bumping up your calories too quick will result in unwanted fat retention.
"Yes don't increase to fast I'd say 200 cals a week would be much less fat gain then going that high directly"

2. I work out at 5:00 am. Would a heavy carb meal prior to bed (ex 1 cup oats) be beneficial with an early morning workout? What are your thoughts about the "no carb before bed" rule if you're bulking or working out in the morning?
"Carb back loading...look it up a bit just keep the sugar out of those carbs before bed so oats would be good"

3. Below is an example of my diet. I think my protein is good, but what about carbs and fat? I'm going to have to bump carbs and fat up to make it to 3000. Any suggestions where I'd add carbs and fat? More dextrose post workout? More carbs spread throughout the day? I'm just looking for any suggestions or comments.
"I like the bulk of my carbs post workout and on off days on a bulk ill eat carbs for my first meal but I drop my carbs a lot on off days so I up my good fats mostly with natty peanut butter"

Increase by 200 cals every 2 weeks . On workout days minimal fat intake.

On non workout days fat and protein same cals as your using now

I would do 2 large meals one post workout when eating window starts then another pre bed. If you do have a meal in between make it light with a lot of greens

Once you hit 3000 you may even need more due to calories on non workout days being low.

3000 cals is easy to hit so I would honestly do 2 meals

 

[GeraldNY181]

Going up slowly is easy...just a one extra food that is a known caloric quantity...ie. a quart of skim milk is 400 calores, and you just add that every day to what you know you already eat. thats it.