rate my bulking diet

frankie12 · 03-01-2007, 08:04 AM

6:00am - wake up
6:30am - stair master at gym for 30-50 mins
8:00am - eat breakfast
1 scoop whey protein in 6 oz of water
1 cup oatmeal with a little brown sugar
2 cups milk
2 tbs of peanut butter
2 slices of whole wheat bread
610 cals 22g fat 93g carb 61g protein

10:00am - 6oz of yogurt
60 cals 0g fat 11g carb 5g protein

11:00am - 1 whole egg and 3 egg whites
2 scoops of whey protein in 12 oz of water
355 cals 7g fat 4g carb 66g protein

12:00pm - lift weights
1:00pm - 1 scoop of whey protein in 6 oz of water
1 scoop of creatine in 6 oz of water
2 tbs of peanut butter
2 slices of whole wheat bread
1 piece of fruit banana, apple, or grapes
605 cals 20g fat 67g carb 40g protein
1:30pm - take 1 hour nap
3:00pm - 2 chicken breasts
1 cup of vegetables
360 cals 5g fat 22g carb 59g protein

4:00pm - go to work
9:30pm - come home and go to bed

TOTAL: 1,990 cals
54g fat
197g carb
231g protein

I usually eat a little pasta, chicken, or fish at work since I work in a restaurant. Is this enough food for bulking, I'm trying to gain muscle. I will be cutting in may.

liftjunkie06 · 03-01-2007, 08:08 AM

Looks pretty good. I know there is conflicting info on empty stomach cardio, but if you are bulking I would definitely eat soemthing. Also, it looks like you might need more calories. I'm 190 pounds and I eat 3800/day. I'm not sure about your weight. You'll probably need more carbs too. They're as important to building muscle as protein. Good luck

liftjunkie06 · 03-01-2007, 08:09 AM

oh, your weights right there. i'm an idiot. My bad. Anyway, I'd look at upping the calories, man.

frankie12 · 03-01-2007, 08:10 AM

that's what I thought, I'm 170lbs. How could I get more cals and carbs, I think I have enough protein but yeah I need more cals. thanks, bro!

liftjunkie06 · 03-01-2007, 08:14 AM

I eat a lot of whole wheat spaghetti and brown rice, and whole wheat bagels. the bagels and the spaghetti both have a lot of protein. Your protein does look good. Here's a link I've used for myself and others for calories. Maybe reduce the fat post workout as it slows absorbtion and you want fast delivery at those times. You can always put it somewhere else.

http://www.shapefit.com/basal-metabolic-rate.html

audioescape · 03-01-2007, 08:17 AM

add some carbs, bro!

Take this for example...

11:00am - 1 whole egg and 3 egg whites
2 scoops of whey protein in 12 oz of water
355 cals 7g fat 4g carb 66g protein

4 grams of carbs while bulking?

No, no. Throw some whole wheat bread.

3:00pm - 2 chicken breasts
1 cup of vegetables

How 'bout some brown rice to go along that?

I think this ratio is not quite right.

TOTAL: 1,990 cals
54g fat
197g carb
231g protein

I'd back up on the protein (get 170-190 grams a day), and go higher on the carbs. In May during your cut you'll change it around.

Hope that helps.

liftjunkie06 · 03-01-2007, 08:30 AM

I agree. My ratio is about 45/35/20 or thereabouts. It is really working well for me.

frankie12 · 03-01-2007, 08:40 AM

6:00am - wake up
6:30am - stair master at gym for 30-50 mins
8:00am - eat breakfast
1 scoop whey protein in 6 oz of water
1 cup oatmeal with a little brown sugar
2 cups milk
240 cals 4g fat 54g carb 47g protein

10:00am - 6oz of yogurt
60 cals 0g fat 11g carb 5g protein

11:00am - 1 whole egg and 3 egg whites
2 slices of whole wheat bread
1 scoop of whey protein in 6 oz of water
1 cup oatmeal with a little brown sugar
705 cals 13g fat 86g carb 58g protein

12:00pm - lift weights
1:00pm - 1 scoop of whey protein in 6 oz of water
1 scoop of creatine in 6 oz of water
2 tbs of peanut butter
2 slices of whole wheat bread
1 piece of fruit banana, apple, or grapes
605 cals 20g fat 67g carb 40g protein
1:30pm - take 1 hour nap
3:00pm - 2 chicken breasts
1 cup of vegetables
1/2 cup of rice
550 cals 5g fat 65g carb 63g protein

4:00pm - go to work
9:30pm - come home and go to bed

TOTAL: 2,160 cals
42g fat
283g carb
213g protein

I usually eat a little pasta, chicken, or fish at work since I work in a restaurant. Is this enough food for bulking, I'm trying to gain muscle. I will be cutting in may.

Hows this?? I changed it around a little.

liftjunkie06 · 03-01-2007, 08:42 AM

Looks better, but I'd use that link i gave you. i think your BMR is a lot higher than that, judging by the look of you. You're on the right track.

Kurz · 03-01-2007, 08:43 AM

Quote:

Originally Posted by audioescape

add some carbs, bro!

Take this for example...

11:00am - 1 whole egg and 3 egg whites
2 scoops of whey protein in 12 oz of water
355 cals 7g fat 4g carb 66g protein

4 grams of carbs while bulking?

No, no. Throw some whole wheat bread.

3:00pm - 2 chicken breasts
1 cup of vegetables

How 'bout some brown rice to go along that?

I think this ratio is not quite right.

TOTAL: 1,990 cals
54g fat
197g carb
231g protein

I'd back up on the protein (get 170-190 grams a day), and go higher on the carbs. In May during your cut you'll change it around.

Hope that helps.

Why are you doing am cardio and those cals need to almost be doubled....geezus.....I eat more than that on a cut and I'm the same size......

frankie12 · 03-01-2007, 08:48 AM

It' s tough, I guess I'm just not that hungry but I also eat at work. I always have something at work like a potato and pasta and salad or chicken and vegetables so I think I'm pretty good. My weight has been going up I was 166 2 weeks ago and today I weighed 170.8 why can't I do AM cardio?

GetShredded · 03-01-2007, 08:49 AM

^^^

Agreed. Cardio and bulking shouldn't be in the same post unless it is Don't do Cardio while bulking. I was reading an article on BB.com and there was an old time body builder who said when he bulked he would just eat and eat until he almost threw up, then when that past he started eating again. I know that takes time and money but its something to think about.

frankie12 · 03-01-2007, 08:52 AM

Quote:

Originally Posted by liftjunkie06

Looks better, but I'd use that link i gave you. i think your BMR is a lot higher than that, judging by the look of you. You're on the right track.

Yeah thanks for that link. It says my BMR is 3060 cals to gain weight

liftjunkie06 · 03-01-2007, 09:00 AM

Quote:

Originally Posted by frankie12

Yeah thanks for that link. It says my BMR is 3060 cals to gain weight

That seems better. Is that your BMR or your BMR plus 500 cal or so to gain weight? if you work in a restaurant, it's a great way to get good food. My brother works in one as a cook and he's been putting on some great size, especially with as hard as he trains.

Kurz · 03-01-2007, 09:00 AM

Quote:

Originally Posted by frankie12

Yeah thanks for that link. It says my BMR is 3060 cals to gain weight

NOW ADD 500 TO YOUR BMR.......so start off 3500, drop the cardio!!!

You can do it for your heart but do it 2x a week max....I havent done it in months......I used to do it daily....still have some abs, but it's all about diet!!

frankie12 · 03-01-2007, 09:58 AM

Here is my diet finalized, I took some things out and added some.

6:00am - wake up
6:30am - stair master at gym for 20 mins 2x a week
8:00am - 1 cup oatmeal with a little brown sugar
1 cups skim milk
370 cals 5g fat 65g carb 14g protein

10:00am - 6oz of yogurt
2 tbs of peanut butter
2 slices of whole wheat bread
430 cals 18g fat 50g carb 19g protein

11:00am - 1 whole egg and 3 egg whites
2 slices of whole wheat bread
1 scoop of whey protein in 6 oz of water
1 cup oatmeal with a little brown sugar
705 cals 13g fat 86g carb 58g protein

12:00pm - lift weights
1:00pm - 1 scoop of whey protein in 6 oz of water
1 scoop of creatine in 6 oz of water
2 slices of whole wheat bread
1 piece of fruit banana, apple, or grapes
415 cals 4g fat 56g carb 32g protein

1:30pm - take 1 hour nap
3:00pm - 2 chicken breasts
1 cup of vegetables
1/2 cup of rice
550 cals 5g fat 65g carb 63g protein

4:00pm - go to work
9:30pm - come home and go to bed

TOTAL: 2,470 cals
45g fat
322g carb
186g protein

I usually eat a little pasta, chicken, or fish at work since I work in a restaurant. Is this enough food for bulking, I'm trying to gain muscle. I will be cutting in may.

GetShredded · 03-01-2007, 10:01 AM

You should really add something else besides oatmeal for breakfast.

boosteddatsun · 03-01-2007, 10:09 AM

Quote:

Originally Posted by frankie12

TOTAL: 2,470 cals
45g fat
322g carb
186g protein

I usually eat a little pasta, chicken, or fish at work since I work in a restaurant. Is this enough food for bulking, I'm trying to gain muscle. I will be cutting in may.

Dude are you serious? You're on a cutting diet. Your portions are way too small and you're not eating nearly enough. I'm bulking to get to 200 and going 4000-5000cals a day and keeping my BF in check. You should have at LEAST 3500 to start with like others said. Don't be afraid to fill in the gaps with fat, you'll be ok.

Get some extra virgin olive oil--120cals a spoonful. More oats all day long. More peanut butter all day long. You don't even have anything before you sleep--where's the cottage cheese and PB then? More milk is easy calories too. When you wakeup the first thing you should do is grab a whey shake to get your body started--you're doing cardio on an empty stomach while bulking? This is insane. Not only did you go all night with nothing on your stomach you're waking up and working out on it too!

Do a little searching and see what others have come up with, I've found it's way easier to get my cals in with a blender and it kinda covers up the taste of the stuff I don't like.

webster7 · 03-01-2007, 10:46 AM

your calories should be much more and stop the cardio or at least reduce it
it will hinder your gains
seems like a cutting diet to me
well just my thought

Skull Crusher Chris · 03-01-2007, 11:06 AM

you need MORE calories if your actually wanting to get some results

eurojjj19 · 03-01-2007, 01:40 PM

i just started bulking not too long ago. im 6'1" 180 with a BMR of about 1960 which translates into a TDEE (total daily energy expenditure) of about 3030. Im gradually moving up from that, to about 3500. After a couple weeks ill try and bump that up to 4000. You're roughly the same size as me so use this as a guideline.

audioescape · 03-01-2007, 02:12 PM

Quote:

Originally Posted by boosteddatsun

Do a little searching and see what others have come up with, I've found it's way easier to get my cals in with a blender and it kinda covers up the taste of the stuff I don't like.

Yup.

You may also wanna read on weight gainers (either homemade or not).

Do a search. There's a bunch of stuff on the subject.

Eat up.