slow bulking, help me out here

[buffgrk]

hey guys, im having trouble putting on size.. im stuck on 69-70kgs, as off 2moro i upped my cals by about 400-500.. but im afraid of putting on fat.. do i sound stupid? im fairly lean altho i cant seem to put on any more mass am i paranoid or what?.. thanks

this is my current diet if this helps.. cals seem high but i still cant gain altho i upped it a little.

5'6, 154lbs, aiming for lean muscle gains!
__________________________________________________ _________

Training Days.

CARBS / PROTEIN / FAT / CALS
3:00am - Meal 1 ( Upon Rising )

Grinded Oats ( 75g - 1/4 cup ) 37 | 8 | 5.5 | 262
On whey ( 1 scoop ) 1.5 | 12 | .5 | 60
Milk ( 200ml ) 10.2 | 6.4 | 2.2 | 88

----------------------
48.7| 26.4| 8.2 | 410



6:00am - Meal 2 ( Breakfast )

Rolled Oats ( 1 Cup Dry ) 56 | 12.8 | 7.7 | 380
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
Egg Whites (4) 0 | 15 | 0 | 61
Water
+ 1 NOW ADAM MULTI -------------------
60 | 27.8 | 7.7 | 459







8:30am - Meal 3


1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10| 45| 5 | 250
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
---------------------
20| 50| 7 | 300







11:00am - Meal 4

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10 | 45 | 5 | 250
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
Water
-----------------
15 | 50 | 9 | 300






1-2pm - Meal 5

Burgen Bread Soy-lin ( 3 slices ) 36 | 18 | 9 | 290
Strawberry Jam ( 15g ) 5 | 0 | 0 | 20
97 % ff Cottage Cheese ( 100g ) 4.3 |12.5|2.5| 93
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
+ 1 NOW ADAM MULTI ------------------------
50.3|30.5|11.5|423








4-5pm - Meal 6 ( Preworkout )

Rolled Oats ( 75g - 1/4 cup ) 42.5 | 9.6 | 5.8 | 285
Bannana 30 | 1.5 | 0 | 130
Water
On whey ( 1 scoop ) 3 | 24 | 1 | 120
Milk ( 150ml ) 7.7 | 4.8 | 1.7 | 66
-------------------------
83.2 | 40.9| 8.5 | 601



Meal 7 ( Postworkout )

Bannana 30 | 1.5 | 0 | 130
Lean Gain XL /w water 40 | 40 | 4 | 360
-----------------------
70 | 41.5| 4 | 490





Meal 8 ( PostPostworkout )

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10 | 45| 5 | 250
Water
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
-----------------------
0 | 50| 9 | 320







Meal 9 ( Before Sleep )

Milk ( 200ml ) 10.2 | 6.4 | 2.2 | 88
Flax Oil ( 1/2 tablespoon ) 0 | 0 | 7 | 62
On whey ( 1/2 scoop ) 1.5 | 12 | .5 | 60
------------------------
11.7| 18.4| 9.7 | 210

OR



Meal 9 ( Before Sleep )

Cottage Cheese ( 180g - 1/3 cup ) 7.7 | 22.5 | 4.5 | 167
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
------------------------
11.7| 22.5 | 6.5 | 205




TOTAL
-------------------------------
Carbs | Protein | Fat | Cals
358.9 - 339.6 - 72 - 3508


Ratio 40% protein / 38% carbs / 22% fat



any suggestions, ? what i did was add more oats in meal 1 and a little more milk.. thanks

[rizoN17]

Every week add on 500cals and weigh yourself. Aim for about a pound a week. If you go over that, decrease cals by a bit.

[buffgrk]

k well, ill leave it as it is then see if i put any weight on, trying to keep off the fat

[macdaddy69]

Your gonna put on some fat when bulking thats why we cut

[alexclark]

You're doing this the right way, it just takes a trial and error to find the exact number of calories. However, bumbing it up 500 calories seems a too much. I like to eat at 200-300 calories over maintenance.

[buffgrk]

Originally Posted by alexclark

You're doing this the right way, it just takes a trial and error to find the exact number of calories. However, bumbing it up 500 calories seems a too much. I like to eat at 200-300 calories over maintenance.

lol sorry i over exagerated i upped it by like 250 more or less, hows that sound? im going to try it for a week and if nothing happens ill up the cals again.. ps.. ill be logging a vault + xfactor stack soon, hopefully i mite be able to get some lbm

[manofthehour2050]

hey man i think you are spot on. i am real similar to you with a fast metabolism and my weight is about the same im just a bit taller. i made some gains with about a 2900 cal intake but have had to up to 3300 and will be going higher before the end of my bulk. so far i have put on about 14lbs of muscle and 1-2lbs of fat at the most. i know i could have gained more muscle if my intake had been higher along the way. dont be afraid of the food, it'll be real easy to dump 3lbs fat if you add 20lbs muscle. go for it and be prepared to eat even more...i know it makes no sense but just monitor it and adjust. good luck.

[redoutlet]

I don't know if anyone has mentioned this yet but your diet seems very deficient in red meat. Chicken is a great source for cutting/lean mass building but IMHO it is a slower process than eating steak for instance. Lift heavy and eat a variety of meat and you should do well. Fat may be an issue but you can't worry about fat and mass gains simultaneously. Low intensity/ lengthy cardio may help with fat loss although this is just my opinion.

[buffgrk]

Originally Posted by manofthehour2050

hey man i think you are spot on. i am real similar to you with a fast metabolism and my weight is about the same im just a bit taller. i made some gains with about a 2900 cal intake but have had to up to 3300 and will be going higher before the end of my bulk. so far i have put on about 14lbs of muscle and 1-2lbs of fat at the most. i know i could have gained more muscle if my intake had been higher along the way. dont be afraid of the food, it'll be real easy to dump 3lbs fat if you add 20lbs muscle. go for it and be prepared to eat even more...i know it makes no sense but just monitor it and adjust. good luck.

yeh i guess so, it just seems that everytime i put on abit of weight i get paranoid and then i wanna lose it again, ill try avoid that from now on, thanks for ur advice..


also redoutlet, from time to time i have a lean piece of rump steak so yea apart from that its mostly chicken, also whenever i bump up my cals i try and add the cals in the morning prewo and postwo, good idea?

[big_fella12]

dude if u put fat on dont even worry about it ay..unless u wanna compete u dont need to stress....going from like 8% to like 12-14 % u probably wont much difference if any..im alot like u but im not scared of putting fat on....except i cant even put ****ing fat on let alone muscle ....lol owell..but yeh up ur cals and try not too worry bout the fat gains..unless u startt o really notice then just eat heeps of protein and less fat and carbs...well good luck buddy peace out!!

[Alfz]

If u dont want to put on too much fat aim for 1-2kg per month.

[MIA72]

Your post workout meal does not have enough carbs. Ypou need to replenish your glycogen levels. have a spud (pototo) that'll work.

[buffgrk]

Originally Posted by MIA72

Your post workout meal does not have enough carbs. Ypou need to replenish your glycogen levels. have a spud (pototo) that'll work.

im getting 70g of carbs straight after wo

[hynox.rain]

You might find it difficult to gain alot if you are getting insufficient sleep. Are you waking at 3am for work reasons? What time do you get to bed? The majority of the body's hGH is released when we sleep, during the hours of 9-2 primarily. It's impeccable we get adequate sleep at night.

[redoutlet]

Originally Posted by jimjunkie

yeh i guess so, it just seems that everytime i put on abit of weight i get paranoid and then i wanna lose it again, ill try avoid that from now on, thanks for ur advice..


also redoutlet, from time to time i have a lean piece of rump steak so yea apart from that its mostly chicken, also whenever i bump up my cals i try and add the cals in the morning prewo and postwo, good idea?

Yes. You should definitely increase your cals pre and post w/o. You need the energy during your w/o and so if you take in more carbs/proteing (casein) pre w/o and taking your post workout whey shake/ restoring your glycogen levels post w/o you'll be in an anabolic state. Also, try including peanut butter pre- w/o. It is an excellent source of good fats especially if you are bulking. Looking at your diet you could afford to bump your morning food intake because you are definitely getting sufficient protein but maybe not enough cals depending on how hard you workout? You never know. Up it by 50-100 cals/meal, don't be afraid to add some wheat bread, I think experimentation as another poster stated will pay off.

[buffgrk]

yeh i guess so, ill see what happens with the extra cals i added, ill give it a week, if nothing happens ill bump them up again thanks.

[buffgrk]

hey guys, ill be bumping my cals up shortly because ill be stacking xfactor and vault soon, and xf requires a calorie boost. now i need some opinions as to where i could bump up the cals in my diet.. i wanna gain some lean size!

5'6, 154lbs, sups, xfactor, vault, on whey, lean gain xl, now adam
__________________________________________________ _________

Training Days.

CARBS / PROTEIN / FAT / CALS
3:00am - Meal 1 ( Upon Rising )

Grinded Oats ( 75g - 1/4 cup ) 37 | 8 | 5.5 | 262
On whey ( 1/2 scoop ) 1.5 | 12 | .5 | 60
Milk ( 200ml ) 10.2 | 6.4 | 2.2 | 88

----------------------
48.7| 26.4| 8.2 | 410



6:00am - Meal 2 ( Breakfast )

Rolled Oats ( 1 Cup Dry ) 56 | 12.8 | 7.7 | 380
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
Egg Whites (4) 0 | 15 | 0 | 61
Water
+ 1 NOW ADAM MULTI -------------------
60 | 27.8 | 7.7 | 459







8:30am - Meal 3


1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10| 45| 5 | 250
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
---------------------
20| 50| 7 | 300







11:00am - Meal 4

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10 | 45 | 5 | 250
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
Water
-----------------
15 | 50 | 9 | 300






1-2pm - Meal 5

Burgen Bread Soy-lin ( 3 slices ) 36 | 18 | 9 | 290
Strawberry Jam ( 15g ) 5 | 0 | 0 | 20
97 % ff Cottage Cheese ( 100g ) 4.3 |12.5|2.5| 93
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
+ 1 NOW ADAM MULTI ------------------------
50.3|30.5|11.5|423








4-5pm - Meal 6 ( Preworkout )

Rolled Oats ( 75g - 1/4 cup ) 42.5 | 9.6 | 5.8 | 285
Bannana 30 | 1.5 | 0 | 130
Water
On whey ( 1 scoop ) 3 | 24 | 1 | 120
Milk ( 150ml ) 7.7 | 4.8 | 1.7 | 66
-------------------------
83.2 | 40.9| 8.5 | 601



Meal 7 ( Postworkout )

Bannana 30 | 1.5 | 0 | 130
Lean Gain XL /w water 40 | 40 | 4 | 360
-----------------------
70 | 41.5| 4 | 490





Meal 8 ( PostPostworkout )

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10 | 45| 5 | 250
Water
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
-----------------------
0 | 50| 9 | 320



Meal 9 ( Before Sleep )

Cottage Cheese ( 180g - 1/3 cup ) 7.7 | 22.5 | 4.5 | 167
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
------------------------
11.7| 22.5 | 6.5 | 205




TOTAL
-------------------------------
Carbs | Protein | Fat | Cals
358.9 - 339.6 - 72 - 3508


Ratio 40% protein / 38% carbs / 22% fat


im thinking 100g of oats instead of 75 in meal 1, and a complex carb source to go with my veggies and chicken in meal 3, like brown rice or bread or something?, and 1 cup of oats instead of 75 in my preworkout meal, also i think ill be upping the milk alittle in my shakes for the extra protein boost and im thinking 1 scoop on whey instead of half in my meal1 shake.. xf requires the cals to be comming out of protein with most of your food sources.. any suggestions? im thinking of upping the cals thier because im trying to avoid excess fat gain so i put them where ill be using my energy the most, work and gym.. thx, ill be starting the stack in a week i think!

[djansen]

Originally Posted by jimjunkie

hey guys, ill be bumping my cals up shortly because ill be stacking xfactor and vault soon, and xf requires a calorie boost. now i need some opinions as to where i could bump up the cals in my diet.. i wanna gain some lean size!

5'6, 154lbs, sups, xfactor, vault, on whey, lean gain xl, now adam
__________________________________________________ _________

Training Days.

CARBS / PROTEIN / FAT /


Meal 8 ( PostPostworkout )

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10 | 45| 5 | 250
Water
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
-----------------------
0 | 50| 9 | 320



Meal 9 ( Before Sleep )

Cottage Cheese ( 180g - 1/3 cup ) 7.7 | 22.5 | 4.5 | 167
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
+ Fish oil Caps ( 2g ) 0 | 0 | 2 | 20
------------------------
11.7| 22.5 | 6.5 | 205




TOTAL
-------------------------------
Carbs | Protein | Fat | Cals
358.9 - 339.6 - 72 - 3508


Ratio 40% protein / 38% carbs / 22% fat


im thinking 100g of oats instead of 75 in meal 1, and a complex carb source to go with my veggies and chicken in meal 3, like brown rice or bread or something?, and 1 cup of oats instead of 75 in my preworkout meal, also i think ill be upping the milk alittle in my shakes for the extra protein boost and im thinking 1 scoop on whey instead of half in my meal1 shake.. xf requires the cals to be comming out of protein with most of your food sources.. any suggestions? im thinking of upping the cals thier because im trying to avoid excess fat gain so i put them where ill be using my energy the most, work and gym.. thx, ill be starting the stack in a week i think!

well i would add a complex carb source to your postpostworkout meal like maybe 40 grams. also go for like 3/4 cup cottage cheese or a cup and instead of the fish oil caps have a tablespoon or so of peanut butter (more cals and taste better)

[Fadil]

your diet look nice but it will be a good idea if you go on xfactor.
Am also going to go fwd wiv xfactor soon

[buffgrk]

yeh ill up the cc too, ill try up the cals every couple days or something

[d_k]

In my experience when I dont see a body weight change, upping my calories by 200-300 seems to do the trick to get me gaining about a pound a week again... Do it in slow increments for sure, 200-300 should be perfect