Beginner help

riseabove5

riseabove5

Member
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
 
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
 
xigotmailx said:
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
Click to expand...

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
 
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
 
xigotmailx said:
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
Click to expand...

Thanks man
 
what's your source for food, do you cook it at home or ?
 
xigotmailx said:
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
Click to expand...

This. That doesn't seem like a lot of calories for somebody trying to bulk.
 
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.
 
Mack411 said:
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.
Click to expand...

Really? What do you eat on a average day?
 
riseabove5 said:
Really? What do you eat on a average day?
Click to expand...

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.
 
Mack411 said:
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.
Click to expand...

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.
 
riseabove5 said:
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.
Click to expand...

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:

[TABLE="class: table0, width: 800"]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 1[/TD]
[/TR]
[TR]
[TD="class: first"]Rice - Brown, long-grain, cooked, 1 cup[/TD]
[TD="align: right"]216[/TD]
[TD="align: right"]45g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]10mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Prego Traditional - Spaghetti Sauce, 1/2 cup[/TD]
[TD="align: right"]80[/TD]
[TD="align: right"]11g[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]470mg[/TD]
[TD="align: right"]7g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Barilla - Whole Wheat Thin Spaghetti, 3 oz.[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]62g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]11g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]15mg[/TD]
[TD="align: right"]3g[/TD]
[TD="class: last, align: right"]9g[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )[/TD]
[TD="align: right"]391[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]20g[/TD]
[TD="align: right"]48g[/TD]
[TD="align: right"]151mg[/TD]
[TD="align: right"]148mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first"]Rice - Brown, long-grain, cooked, 1 cup[/TD]
[TD="align: right"]216[/TD]
[TD="align: right"]45g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]10mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Prego Traditional - Spaghetti Sauce, 1/2 cup[/TD]
[TD="align: right"]80[/TD]
[TD="align: right"]11g[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]470mg[/TD]
[TD="align: right"]7g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Barilla - Whole Wheat Thin Spaghetti, 3 oz.[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]62g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]11g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]15mg[/TD]
[TD="align: right"]3g[/TD]
[TD="class: last, align: right"]9g[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )[/TD]
[TD="align: right"]391[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]20g[/TD]
[TD="align: right"]48g[/TD]
[TD="align: right"]151mg[/TD]
[TD="align: right"]148mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3[/TD]
[/TR]
[TR]
[TD="class: first"]Protein - Protein Shake, 2 scoop[/TD]
[TD="align: right"]280[/TD]
[TD="align: right"]6g[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]54g[/TD]
[TD="align: right"]140mg[/TD]
[TD="align: right"]340mg[/TD]
[TD="align: right"]6g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Milk - Reduced fat, 2% milkfat, 2 cup[/TD]
[TD="align: right"]244[/TD]
[TD="align: right"]23g[/TD]
[TD="align: right"]10g[/TD]
[TD="align: right"]16g[/TD]
[TD="align: right"]39mg[/TD]
[TD="align: right"]200mg[/TD]
[TD="align: right"]25g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first, align: right"]TOTAL:[/TD]
[TD="align: right"]2,498[/TD]
[TD="align: right"]265g[/TD]
[TD="align: right"]69g[/TD]
[TD="align: right"]202g[/TD]
[TD="align: right"]481mg[/TD]
[TD="align: right"]1,826mg[/TD]
[TD="align: right"]53g[/TD]
[TD="class: last, align: right"]32g[/TD]
[/TR]
[/TABLE]

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
 
xigotmailx said:
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:

[TABLE="class: table0, width: 800"]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 1
[/TD]
[/TR]
[TR]
[TD="class: first"]Rice - Brown, long-grain, cooked, 1 cup
[/TD]
[TD="align: right"]216
[/TD]
[TD="align: right"]45g
[/TD]
[TD="align: right"]2g
[/TD]
[TD="align: right"]5g
[/TD]
[TD="align: right"]0mg
[/TD]
[TD="align: right"]10mg
[/TD]
[TD="align: right"]1g
[/TD]
[TD="class: last, align: right"]4g
[/TD]
[/TR]
[TR]
[TD="class: first"]Prego Traditional - Spaghetti Sauce, 1/2 cup
[/TD]
[TD="align: right"]80
[/TD]
[TD="align: right"]11g
[/TD]
[TD="align: right"]3g
[/TD]
[TD="align: right"]2g
[/TD]
[TD="align: right"]0mg
[/TD]
[TD="align: right"]470mg
[/TD]
[TD="align: right"]7g
[/TD]
[TD="class: last, align: right"]3g
[/TD]
[/TR]
[TR]
[TD="class: first"]Barilla - Whole Wheat Thin Spaghetti, 3 oz.
[/TD]
[TD="align: right"]300
[/TD]
[TD="align: right"]62g
[/TD]
[TD="align: right"]2g
[/TD]
[TD="align: right"]11g
[/TD]
[TD="align: right"]0mg
[/TD]
[TD="align: right"]15mg
[/TD]
[TD="align: right"]3g
[/TD]
[TD="class: last, align: right"]9g
[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )
[/TD]
[TD="align: right"]391
[/TD]
[TD="align: right"]0g
[/TD]
[TD="align: right"]20g
[/TD]
[TD="align: right"]48g
[/TD]
[TD="align: right"]151mg
[/TD]
[TD="align: right"]148mg
[/TD]
[TD="align: right"]0g
[/TD]
[TD="class: last, align: right"]0g
[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2
[/TD]
[/TR]
[TR]
[TD="class: first"]Rice - Brown, long-grain, cooked, 1 cup
[/TD]
[TD="align: right"]216
[/TD]
[TD="align: right"]45g
[/TD]
[TD="align: right"]2g
[/TD]
[TD="align: right"]5g
[/TD]
[TD="align: right"]0mg
[/TD]
[TD="align: right"]10mg
[/TD]
[TD="align: right"]1g
[/TD]
[TD="class: last, align: right"]4g
[/TD]
[/TR]
[TR]
[TD="class: first"]Prego Traditional - Spaghetti Sauce, 1/2 cup
[/TD]
[TD="align: right"]80
[/TD]
[TD="align: right"]11g
[/TD]
[TD="align: right"]3g
[/TD]
[TD="align: right"]2g
[/TD]
[TD="align: right"]0mg
[/TD]
[TD="align: right"]470mg
[/TD]
[TD="align: right"]7g
[/TD]
[TD="class: last, align: right"]3g
[/TD]
[/TR]
[TR]
[TD="class: first"]Barilla - Whole Wheat Thin Spaghetti, 3 oz.
[/TD]
[TD="align: right"]300
[/TD]
[TD="align: right"]62g
[/TD]
[TD="align: right"]2g
[/TD]
[TD="align: right"]11g
[/TD]
[TD="align: right"]0mg
[/TD]
[TD="align: right"]15mg
[/TD]
[TD="align: right"]3g
[/TD]
[TD="class: last, align: right"]9g
[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (hamburger), 2 serving ( 3 oz )
[/TD]
[TD="align: right"]391
[/TD]
[TD="align: right"]0g
[/TD]
[TD="align: right"]20g
[/TD]
[TD="align: right"]48g
[/TD]
[TD="align: right"]151mg
[/TD]
[TD="align: right"]148mg
[/TD]
[TD="align: right"]0g
[/TD]
[TD="class: last, align: right"]0g
[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3
[/TD]
[/TR]
[TR]
[TD="class: first"]Protein - Protein Shake, 2 scoop
[/TD]
[TD="align: right"]280
[/TD]
[TD="align: right"]6g
[/TD]
[TD="align: right"]5g
[/TD]
[TD="align: right"]54g
[/TD]
[TD="align: right"]140mg
[/TD]
[TD="align: right"]340mg
[/TD]
[TD="align: right"]6g
[/TD]
[TD="class: last, align: right"]0g
[/TD]
[/TR]
[TR]
[TD="class: first"]Milk - Reduced fat, 2% milkfat, 2 cup
[/TD]
[TD="align: right"]244
[/TD]
[TD="align: right"]23g
[/TD]
[TD="align: right"]10g
[/TD]
[TD="align: right"]16g
[/TD]
[TD="align: right"]39mg
[/TD]
[TD="align: right"]200mg
[/TD]
[TD="align: right"]25g
[/TD]
[TD="class: last, align: right"]0g
[/TD]
[/TR]
[TR]
[TD="class: first, align: right"]TOTAL:
[/TD]
[TD="align: right"]2,498
[/TD]
[TD="align: right"]265g
[/TD]
[TD="align: right"]69g
[/TD]
[TD="align: right"]202g
[/TD]
[TD="align: right"]481mg
[/TD]
[TD="align: right"]1,826mg
[/TD]
[TD="align: right"]53g
[/TD]
[TD="class: last, align: right"]32g
[/TD]
[/TR]
[/TABLE]

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
Click to expand...

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.
 
riseabove5 said:
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.
Click to expand...

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

My appologies,I simply misread your post.
 
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