Yet another bulking diet,plz rate it.

[therock003]

I'm on a clean bulk and i'm following the following diet,could you plz comment upon it?

Meal 1:1 bowl of all bran + 2-3 slices of whole wheat bread with peanut putter and 2-3 slice of fat-free cherry jam

Meal 2:Vine Rice with a couple of turkey burgers

Meal 3:Spaggheti with tomato sauce plus Some more slices of bread with peanut butter plus a peach

Meal 4:Tuna Can with lettuce and tomatoes

Meal 5:Yoghurt and some grapes.

I also used to eat daily an egg white omellete but i grew acme so i'm cutting but on eggs.

[RipStone]

Originally Posted by therock003

I'm on a clean bulk and i'm following the following diet,could you plz comment upon it?

Meal 1:1 bowl of all bran + 2-3 slices of whole wheat bread with peanut putter and 2-3 slice of fat-free cherry jam

LOSE THE JAM UNLESS ITS SUGAR FREE. MAKE SURE THE PB IS NATURAL PB....NOT JIFF, PETER PAN, ETC ADD PROTEIN TO THIS MEAL LIKE CHICKEN, WHEY, ETC

Meal 2:Vine Rice with a couple of turkey burgers

ADD VEGGIES

Meal 3:Spaggheti with tomato sauce plus Some more slices of bread with peanut butter plus a peach

MAKE SURE THE PASTA IS WHOLE WHEAT. AGAIN, ADD PROTEIN TO THIS MEAL

Meal 4:Tuna Can with lettuce and tomatoes

ADD FATS AND CARBS

Meal 5:Yoghurt and some grapes.

LOSE THE GRAPES HERE. ADD FATS.

I also used to eat daily an egg white omellete but i grew acme so i'm cutting but on eggs.

your diet needs a lot of work. i put some suggestions in the quote.

[therock003]

How many cals should each meal be?Also some more questions:

1)The PB is 93% roasted peanuts,edible oil and salt,is that natural?

The Jam is sugar-free (its from fructose) 45g carbs/0.25g prot/0g fat.

How about that?

I'm also going to purchase whey.

3)here's the info for the spaggheti i got per 100g:

Cals 346

prot 11,5

Carbs 72

Fat 1,5

Sodium 7 mg

2,4,5)And also as for the vegie,fats and carbs what should i add?

Will such kind of nutrititon be considered as a clean bulk?

[RipStone]

Originally Posted by therock003

How many cals should each meal be?Also some more questions:

1)The PB is 93% roasted peanuts,edible oil and salt,is that natural?

NOR SURE WHAT THE EDIBILE OIL IS. MOST NATURAL PB HAS JUST 2 INGREDIENTS.... PEANUTS AND SALT(MAYBE).

The Jam is sugar-free (its from fructose) 45g carbs/0.25g prot/0g fat.

SOUNDS OK.

How about that?


I'm also going to purchase whey.

3)here's the info for the spaggheti i got per 100g:

Cals 346

prot 11,5

Carbs 72

Fat 1,5

Sodium 7 mg

LOOK AT THE INGREDIENTS. THE FIRST INGREDIENT SHOULD SAY 100% WHOLE WHEAT OR STONEGROUND WHOLE WHEAT.

2,4,5)And also as for the vegie,fats and carbs what should i add?

HERE IS A LIST...

FATS: RAW NUTS(ALMONDS, WALNUTS, ETC), NATURAL PB OR OTHER NUT BUTTERS, FISH OIL, FISH OIL CAPS, FLAX SEEDS, FLAX OIL, EGG YOLKS(IN MONDERATION).

CARBS: 100% WHOLE WHEAT BREAD, ROLLED/OLD FASHION OATS(NOT INSTANT), BARLEY, BROWN RICE, YAMS, BEANS

VEGGIES: ANY VEGGIE IS FINE, BUT GREEN ONES ARE BEST

Will such kind of nutrititon be considered as a clean bulk?
UH HUH

^^^^^^^

[ericTHEninja]

I think you failed to provide anyone w/enough information to help you. You need to post your bf%, height, and weight. In addition, post all the macronutrient information for what you're eating. Foods vary from brand to brand, yada yada yada.

Originally Posted by therock003

How many cals should each meal be?

The general rule is to add 500 calories to your daily maintenance level. If you don't know this, guess by taking your weight and multiplying it by 20 and 25. The two resulting numbers will give you a good idea of the low and high value range for the number of calories to eat in a day. If you put on fat quickly and can't stand fat (like I do), stick to the lower end of the range (i.e. your weight times 20).

For instance, I weigh 150 lbs so I have a range of 3000 to 3750. I just started my bulk so I'm starting at around 3000 calories/day and after a month, depending on what kind of results I'm seeing, I'm going to bump that value up to around 3300, and see how I'm going another month later.

Take that value and divide it by the number of meals you're eating per day. Usually you'd eat 6 meals/day. I'm a bastard and eat 8 b/c I like a lot of smaller meals approx. 1 1/2 to 2 hrs apart, but let's pick 6 so you'd be eating approximately 500 calories/meal on a 3000 calorie diet.

Say you workout around 5 pm at night. My schedule is be up at 6 and I'm eating by 6:30 after I shower (I eat oatmeal in the shower...I'm a hungry kid). My meal schedule would look like the following:

Meal 1 - 6:30 am
Meal 2 - 9:30 am
Meal 3 - 12:30 pm
Meal 4 - 3:30 pm
Meal 5 - 6 pm
Meal 6 - 9 pm (go to bed early:P)

Each meal you'd assume to be 500 calories. However, you've fasted from 9 pm to 6:30 am and Meal 5 is a post workout meal. For this reason, you should bump more calories into these meals and take them from meals that're in a less intense period such as meal 2 and meal 3 b/c if you're like the rest of america, you're sitting on your ass from 7:30 am until you leave work.

Make meal 1 and meal 5 700 calories. You could end up w/something like the following:
Meal 1 - 6:30 am - 700 calories
Meal 2 - 9:30 am - 400 calories
Meal 3 - 12:30 pm - 400 calories
Meal 4 - 3:30 pm - 500 calories
Meal 5 - 6 pm - 700 calories
Meal 6 - 9 pm (go to bed early:P) - 300

Meal 6 might be a little low on calories depending on what you're shoving into your body. It should also be noted that Meal 5 would really broken down into 2 exceptionally close meals. For instance, you lift at 5 and are done at 6. At 6 have some shake w/dextrose for immediate carbs and proteins, then around 6:45 or 7 pm have a 500 calorie meal of complex carbs and protein.

Meal 6, I'd probably have more like 400 calories and possibly drop the breakfast to 600 calories. I just wrote this up quickly so I'm sure I made a few little glitches.

Hopefully that makes enough sense that you can have it reflect on your diet. However, it's not just the calories, but also the type of calories you have during each meal that matter.

Originally Posted by therock003

Also some more questions:

1)The PB is 93% roasted peanuts,edible oil and salt,is that natural?

The Jam is sugar-free (its from fructose) 45g carbs/0.25g prot/0g fat.

How about that?

I usually stay away from jelly all together. IMHO, It's more of a personal thing though. If it's sugar-free, is the replacement to the sugar sugar-alcohol?

Originally Posted by therock003

2,4,5)And also as for the vegie,fats and carbs what should i add?

High fibrous vegetables. You want the so-called good fats...fats from peanut butter, fish oil, flax seed oil, etc. Carbs should be complex and not simple. Simple are intended for fast and immediate digestion. Those should only be had directly after a workout (dextrose and maldextrose). Someone correct me if I'm wrong. Complex carbs such as oats, brown rice, whole grains, sweet potatoes, etc.

Off the top of my head, I can only think of broccoli b/c that's what I stick to. However, I'm sure someone else can rattle off about 20 off them for you. Otherwise, do a quick search and you'll find a list. I know I've seen lists all over the bb.com forum.

[therock003]

Well i'm 150lbs 5'11 and 19 years old.As a result of losing 65 pound in a year i'm afraid of gaining fat while bulking so that's why i want a strick ass diet.

Some more questions.

What kind of carbs are fruit?Should i consume fruits to fill my carb intake?
How about beans and soy?Do they contain something usefull,can they be consumed?

And as for my spaggheti,it contains three flavours of pasta,1 wheat 1 tomato and 1 spinach.

thanx a lot for the help guys.

[ericTHEninja]

Originally Posted by therock003

Well i'm 150lbs 5'11 and 19 years old.As a result of losing 65 pound in a year i'm afraid of gaining fat while bulking so that's why i want a strick ass diet.

That's how most people are. I'm on a strick diet of certain foods. When I said I do 3000 or so calories it's made up mostly of eggs, turkey, steak, chicken, broccoli, brown rice, whole wheat/grain bread, tuna fish, among other things. I let myself cheat maybe twice/week. As I get fatter (I'm probably about 10% right now and will end at 12 or 13%) I'll probably knock that down.

Originally Posted by therock003

Some more questions.

What kind of carbs are fruit?Should i consume fruits to fill my carb intake?
How about beans and soy?Do they contain something usefull,can they be consumed?

Fruits are fructose. They're simple carbs. You should not use fruits to fill your carbohydrate intake. Not only do simple carbs process much faster than complex, but you'd have to eat a ridiculous amount of fruit to hit your carb intake for the day. An extremely high majority of your carb intake should be from complex carbs. The only time you really need simple carbs over complex is immediately after a workout. However, that doesn't mean cut out fruit altogether. The stuff's full of vitamins so if you see an apple, eat it.

Beans, depending on which ones, are a very good source of protein and carbs. Eat them...esp. kidney beans.

Soy is a debatably topic. Some people say it's fine to eat/drink soy, some say it's the worst thing in the world, but most people take the middle road. However, since you're a guy, soy will probably not have any positive affect on your muscle building. Despite that any test can be skewed, soy is a protein that better suits women. Men don't process it as well and it just gets wasted. It also increases production of things you normally don't want in guys, but in women it's good for them. I just stay away from it completley at all times. Do a search on the forums and bb.com for information on soy. I don't remember anywhere near all the info. However, it isn't the best thing for you.

If any hippy tells you that soy is great for you, smack them and send them my way so I can punch them, also. I deal w/their garbage all the time living in Vermont. For what you're trying to do, soy doesn't help.

[therock003]

As for beans how about baked giant,beans,green beans and black eyed peas?

Today after workout i had 2 cans of tuna along with lettuce and a banana plus grapes,is that okay?

As for fruit,other than after workout when will it be ok to onsume them?

[RipStone]

Originally Posted by therock003

As for beans how about baked giant,beans,green beans and black eyed peas?

Today after workout i had 2 cans of tuna along with lettuce and a banana plus grapes,is that okay?

As for fruit,other than after workout when will it be ok to onsume them?

notr sure about the baked gain...the rest of the beans sounds fine.

i would have more carbs post-wo. add a complex carb source like oats, brown rice, yams, etc

really anytime of day is ok. the best would be earlier in the day though, but as long as the fruit fits into you daily calorie and carb allotment then eat up.