new in here, bulking diet opinions.

JABROKA

New member
Hi ya all.. i´ve been lurking for some time reading a lot of threads here, they have been very helpful..

I´m 26yo, about 194LBS and 5'7..

now, i´m starting a bulking diet in a few weeks (i´ve been cutting for about 4 months, loosing fat i´ve accumulated over a few years of not trainning). Right now, my diet is about 2050-2850, around 200g prot, 150g carbs and 40 fat. but that depends on the day, couse i´m doing the Hi-Lo carb diet.
i´ve lost lots of fat, gain lean muscle, i lost about 18lbs on this diet doing hi reps, cardio and helping with ECA.

About bulking i´ve read here that about 1.5-2mg per LB of prot. 450g of carbs an 50g of fat is about the correct amounts for a bulking diet..

so I came up with this in dayfit (see attach)

egg whites, chicken breasts, fish, oatmeal, cow meat, brown rice, milk, yogurt, whole wheat bread, fruits,cheese, some vegetables and a protein shake (2/day max) is about all this diet includes..

i´ve been told by a friend that has been trainning for years (he won some bodybuilding contests too) that this diet is too low on cals, that i sholud go to 6000? i think thats too much for me, i lost weight easily, but i also gain it fast.


what do you think?

TIA
 

Attachments

  • day2.jpg
    day2.jpg
    15.8 KB · Views: 279
6K cals is too much for a guy of your size unless your metabolism is insane, which it doesn't sound to be. what is your breakdown of the food choices? what goes where and how many meals is this? only thing that looks funky to me from this angle is the fats may be a little low, what are your fat sources?
 
Personally I'd up your calories with ~100g more carbs. You might want to stop doing hi-rep workouts and replace them with lower rep work, hi reps are usually just for building stamina in a muscle rather than making it stronger or larger.
 
Beelzebub said:
6K cals is too much for a guy of your size unless your metabolism is insane, which it doesn't sound to be. what is your breakdown of the food choices? what goes where and how many meals is this? only thing that looks funky to me from this angle is the fats may be a little low, what are your fat sources?
Click to expand...

thanks for the answer..

this is the a day1 food profile:

egg whites x10
bread whole wheat 2 slices
oranges 4 (juice)
prot. supp. x2
2% milk 2 cups
0% yogurt 2 cups
2 bananas
1 (330g aprox) chicken breast
1 tuna can
2 potatoes
1 beef (250g aprox)
1.5 cups green beans
2 apples
2 carrots
1 cup oatmeal

this is another day food profile:

bread whole wheat 3x
egg whites 12x
oranges (juice) 4x
prot. supp. x2
2% milk 2 cups
0% yoghurt 2 cups
banana x1
chicken breast(330g aprox) x1
brown rice 1 cup
tuna can x1
potatoes 2x
beef (250g aprox) 1x
spaghetti (250g raw)



My idea is to eat 8 times a day (8am,10am,12pm,2pm,4pm,6pm,8pm,10pm).. but i´ve not yet decided when i will take each food..

how does it look?
 
Ziricote said:
Personally I'd up your calories with ~100g more carbs. You might want to stop doing hi-rep workouts and replace them with lower rep work, hi reps are usually just for building stamina in a muscle rather than making it stronger or larger.
Click to expand...

yes i´m already changing the amount of reps/weight. -reps + weight. my idea in the previous diet was focused on losing fat and keep as much muscle as possible.. but i gained some lean mass anyway..

THANKS!
 
JABROKA said:
yes i´m already changing the amount of reps/weight. -reps + weight. my idea in the previous diet was focused on losing fat and keep as much muscle as possible.. but i gained some lean mass anyway..

THANKS!
Click to expand...
Cool, your planned diet seems good hope it works for you.
 
JABROKA said:
thanks for the answer..

this is the a day1 food profile:

egg whites x10
bread whole wheat 2 slices
oranges 4 (juice)
prot. supp. x2
2% milk 2 cups
0% yogurt 2 cups
2 bananas
1 (330g aprox) chicken breast
1 tuna can
2 potatoes
1 beef (250g aprox)
1.5 cups green beans
2 apples
2 carrots
1 cup oatmeal

this is another day food profile:

bread whole wheat 3x
egg whites 12x
oranges (juice) 4x
prot. supp. x2
2% milk 2 cups
0% yoghurt 2 cups
banana x1
chicken breast(330g aprox) x1
brown rice 1 cup
tuna can x1
potatoes 2x
beef (250g aprox) 1x
spaghetti (250g raw)



My idea is to eat 8 times a day (8am,10am,12pm,2pm,4pm,6pm,8pm,10pm).. but i´ve not yet decided when i will take each food..

how does it look?
Click to expand...

looks fine. however, being that your fats are so low, you may consider adding a couple TBS of flax oil in there. when you figure out what the meals look like, post it up.
 
Agreed on upping the fats. I always throw in some added almonds or pb as I just like the taste, but flax works just as good.
 
Beelzebub said:
looks fine. however, being that your fats are so low, you may consider adding a couple TBS of flax oil in there. when you figure out what the meals look like, post it up.
Click to expand...

TNX! i´ll do that..
i was thinking something like this?

8am 6 egg whites, 1 bread slice, orange juice
10am 1 can of tuna, 1 prot. Shake with 1 cup milk
12pm 1 chicken breast, brown rice(1 tbs flex oil)
2pm 1 potatoe, orange juice
4pm 1 bread slice, 1potatoe
6pm 1 banana 1 yogurt cup
8PM 1 yogurt cup
9:30pm 1 prot. Shake ith 1 cup milk (nmediately after workout)
10pm beef, spaghetti (1 tbs flex oil)

b4 bed (6 egg whites)

i workout from about 7:30pm to 9:30pm.. sometimes less time(depending on muscle group) , never more..
 
Might want to cut your workout length to 45 minutes, definately don't want to be doing 2 hours unless you're eating/drinking something substantial mid-workout.
 
meal 1: add 1 yolk, replace the bread with 1 cup of oatmeal.
meal 2: tuna fine, take out protein shake, whole grain bread (3 slices or so)
meal 3: good
meal 4: add can of tuna, sweet potato
meal 5: chicken breast, sweet potato or beans of some sort
meal 6: preWO whey and oatmeal
meal 7: postWO whey and oatmeal
meal 8: pre bed - egg whites, whey, flax oil

just a couple ideas.
 
Beelzebub said:
meal 1: add 1 yolk, replace the bread with 1 cup of oatmeal.
meal 2: tuna fine, take out protein shake, whole grain bread (3 slices or so)
meal 3: good
meal 4: add can of tuna, sweet potato
meal 5: chicken breast, sweet potato or beans of some sort
meal 6: preWO whey and oatmeal
meal 7: postWO whey and oatmeal
meal 8: pre bed - egg whites, whey, flax oil

just a couple ideas.
Click to expand...

TNX..
except where it says replace.. i should add all that food you mention to the diet? it would be something like this?

8am 6 egg whites, 1 yolk, 1 cup of oatmeal, orange juice
10am 1 can of tuna, whole grain bread (3 slices or so)
12pm 1 chicken breast, brown rice(1 tbs flex oil)
2pm 1 potatoe, orange juice, can of tuna
4pm 1 bread slice, 1potato, chicken breast
6pm 1 banana 1 yogurt cup , whey and oatmeal
8PM 1 yogurt cup
9:30pm 1 prot. Shake ith 1 cup milk, oatmeal
10pm 1 beef, spaghetti (1 tbs flex oil)
b4 bed egg whites, whey, flax oil


i should it the same p/c/f & cals the days i dont go to the gym?

TNX again
 
yeah, i took out a couple of your meals because i didn't really see a need for them. with the calorie increase in the meals that i changed, it should balance out right around where you had your macros at in the original diet you outlined. the shakes are supposed to surround your workout, hence the pre and postWO shakes. as for flax oil, 2TBS should suffice throughout the day. that's ~20 grams of healthy fats added to the mix. as for off-days, for simplicity purposes, eliminate carbs after 6pm and replace with pro/fat (i know some will disagree here, but it works for me). a lot of this depends on your bodytype. do you put on fat easily?
 
Beelzebub said:
yeah, i took out a couple of your meals because i didn't really see a need for them. with the calorie increase in the meals that i changed, it should balance out right around where you had your macros at in the original diet you outlined. the shakes are supposed to surround your workout, hence the pre and postWO shakes. as for flax oil, 2TBS should suffice throughout the day. that's ~20 grams of healthy fats added to the mix. as for off-days, for simplicity purposes, eliminate carbs after 6pm and replace with pro/fat (i know some will disagree here, but it works for me). a lot of this depends on your bodytype. do you put on fat easily?
Click to expand...

I put on fat easily but I loose it easily too. thats why i tried to keep fats as low as possible, but when you recommended flex oil, i did some research and found out that it has good omegas on it that help building lean mass ( i didnt know that). anyway, i dont mind putting some fat on a bulking cycle. Thank god i have a very good will power and i dont mind dieting when its needed..
 
whatever you choose to do, be consistent with it. that way, if it's not working out, you know what to change later on.
 
You must log in or register to reply here.
Back
Top