Diet question from a former teen tranformation of the week winner...

sdelity · 11-09-2009, 11:02 PM

Hey all, I'm on my first bulking phase since I started working out and I was wondering if I could get a critique.

My diet is different every day in terms of what I eat and when I eat, as I am very busy and I get bored of foods easily.

I am about 158, and I have seen some gains, but not anything too extravagant. There also has been possible fat gain, but I am unsure.

What I can tell you is this:
On non-training days I eat 2500 or 3000 cals
On training days I eat either 3500 or 4000 cals, depending upon how much I ate on the non-training days.

Macro breakdown: 35% protein (1.5-2g per lb. BW), 45% carbs (coming mostly from complex sources), and 20% fat, almost all essetial, 7g of which come from CLA and Omega 3's.

Am I eating too much? Too little? What should the timing of my macros be? (currently eating carbs and protein during the day and fats and protein at night).

Thanks to all who reply.

sdelity · 11-10-2009, 11:21 PM

No one has any ideas?

cpursx · 11-10-2009, 11:31 PM

Looks pretty good man.

Bramble · 11-11-2009, 12:01 AM

what do you win for being a transformation winner?

Opies · 11-11-2009, 12:22 AM

Quote:

Originally Posted by Bramble

what do you win for being a transformation winner?

a better question, is how did you win anything at 6'0 158?

na j/k but you should be eating the same amount on both training and non-training days. Off-days are when you GROW, you need the nutrients then

sdelity · 11-11-2009, 12:28 AM

Quote:

Originally Posted by Opies

a better question, is how did you win anything at 6'0 158?

na j/k but you should be eating the same amount on both training and non-training days. Off-days are when you GROW, you need the nutrients then

So I should eat the same even though this would put me at around a 1000 cal surplus on days i am not training?

sdelity · 11-11-2009, 12:29 AM

Quote:

Originally Posted by Bramble

what do you win for being a transformation winner?

you get $50 bb.com store credit.

Opies · 11-11-2009, 12:42 AM

Quote:

Originally Posted by sdelity

So I should eat the same even though this would put me at around a 1000 cal surplus on days i am not training?

yes. You should be eating the same on off-days, if not MORE. Guess what, if you are not gaining much weight, then you are not eating much of a surplus, and thus need to eat more anyway.

arody169 · 11-11-2009, 12:48 AM

Well, depending on how active you are/your bodies' metabolism and whatever you should eat anywhere from 3300-3600 cal/day to gain good clean weight (that is the long bulk). Or you could continue to put down 4000 cal/day (if you do not already have a fast metabolism, but based on how skinny you are for your height, I don't think a slow metabolism is a factor) and see what that does for you. As for your macro breakdown, it looks good to bulk with. On non-training days I would just lower the carb intake (mostly to only breakfast time) and up the healthy fats/protein throughout the day. Just eat more nuts, avocados, nut butters, etc. The need for carbs is not as great on these days and a good bowl of oatmeal should take care of carb needs for the day on non-training days. However, even if you don't do this, I doubt it will make any difference for someone like you. Just keep eating big and eating clean and the gains will come.

plateau_max · 11-11-2009, 02:27 AM

Carbs are necessary for your body to properly synthesize proteins for muscle gain. You will want to focus your carbs more at the beginning of the day for your glycogen stores, but make sure you still have good complex carbs during daily meals. Just keep the count down a bit and you're good to go. Cutting carbs is more important during a Cut than a bulk anyhow.

I like your diet, you seem to know what you're doing. I'd be weary about that much protein though, even during a bulk, 2g per lb of total body weight is a lot. Remember your body isn't going to use protein just 'cause you ate it. It uses only what it needs and discards the rest.

tagun · 11-11-2009, 03:58 AM

Quote:

Originally Posted by sdelity

Hey all, I'm on my first bulking phase since I started working out and I was wondering if I could get a critique.

My diet is different every day in terms of what I eat and when I eat, as I am very busy and I get bored of foods easily.

I am about 158, and I have seen some gains, but not anything too extravagant. There also has been possible fat gain, but I am unsure.

What I can tell you is this:
On non-training days I eat 2500 or 3000 cals
On training days I eat either 3500 or 4000 cals, depending upon how much I ate on the non-training days.

Macro breakdown: 35% protein (1.5-2g per lb. BW), 45% carbs (coming mostly from complex sources), and 20% fat, almost all essetial, 7g of which come from CLA and Omega 3's.

Am I eating too much? Too little? What should the timing of my macros be? (currently eating carbs and protein during the day and fats and protein at night).

Thanks to all who reply.

That's a great mentality. Forget about "clean" eating or whatever, I think most people eat clean - they're not covering their dishes with dirt. I'm doing something similar, although I found out it's not really optimal to eat low on non-training days, especially in my case as I have a heavy leg/back day after my non-training days. I just don't seem to have the energy I do, if I load up on calories the day before like I would usually. So in my opinion lower (if gainig too fast) your caloric intake a bit and eat the same amount all days of the week.

Other than that you've got it covered. Take in adequate protein (1.5 grams per pound of body weight seems to be fine if maybe a bit on the extreme side; 2 grams is definitely an overkill provided you're not carrying massive amounts of muscle + aren't on steroids) and calories. Macros don't really matter that much if not exaggerated. Eat enough carbs to not feel lethargic or anything but don't neglect the fats either. Especially them essentialz. Plus, they're loads tasty - nuts, nut butters, cold pressed oils (peanut, almond, hazelnut - amazing flavours especially for sweet dishes), avocado/olives etc.

Plus if you're not gaining at least a pound per week/2 weeks then I'd up the calories a bit. Nothing to extravagant, 2 tablespoons of peanut butter would be more than enough. Same goes for when you start to stall. And of course make sure to progress in strength while taking in more calories. Or at least make sure to have some "mirror" gains and I'm not talking about your belly.