here go's the bulk

[layzee_git]

i dont really have time to be picky about macro's, and dont really feel the need to count calories, i lost a ****load of weight doing this, but now its time to do the opposite, obviously i dont wanna be filling my body with junk, but i have to accept that my job means i cannot prepare fresh food for all my meals, so tinned will have to do!!
so.........
breakfast
oats, made with milk, and i big handful of raisins

snack
raisins, or some nut's (maybe peanut butter)
shake??

mid morning
tin tuna or sardines

snack
raisins, or some nut's (maybe peanut butter)

lunch
tuna/chicken sandwiches on wholmeal bread(4 slices), some fruit and veg! or possibly some pasta, with tuna cucumber and mayonnaise

snack
any suggestions?? (im thinkin an apple or orange)

dinner
chicken, turkey, pork, beef,
broccoli potatoes carrots pea's

workout is evening time, so protein shake and some maltodextrin post workout to help me on my way!

aim is to drink nothing but water, normally about 4 litres a day

but ive also read that a gallon of milk a day when bulking is massively benificial and massive gains can be made?!

anyone critique that, or suggestions??

many thanks

-layzee

[MrCarrot]

Sounds good, but I'd throw in some fast absorbing protein for breakfast such as a whey shake or eggs.

I'd also try and squeeze in 2 meals post workout providing you're not working out too late.

[I3odyI3uilder]

Eat More Plz!!!

[layzee_git]

Sounds good, but I'd throw in some fast absorbing protein for breakfast such as a whey shake or eggs.

I'd also try and squeeze in 2 meals post workout providing you're not working out too late.

yeah, i forgot about that, it has to be pretty light tho as workout end's at around 8.30pm
what would you suggest i eat here??

Eat More Plz!!!

i know i doesnt look alot, but dinner is massive, and i dont eat it all at dinner, i pick at it all day, i normally just eat sandwiches at dinner, then the pasta or fruit and veg, and normally cheese (im a cheese addict) gets eaten in bits and bobs through the day, or whenever i need some kit off the van!!

-layzee

[belairdfence99]

i dont really have time to be picky about macro's, and dont really feel the need to count calories, i lost a ****load of weight doing this, but now its time to do the opposite, obviously i dont wanna be filling my body with junk, but i have to accept that my job means i cannot prepare fresh food for all my meals, so tinned will have to do!!
so.........
breakfast
oats, made with milk, and i big handful of raisins

snack
raisins, or some nut's (maybe peanut butter)
shake??

mid morning
tin tuna or sardines

snack
raisins, or some nut's (maybe peanut butter)

lunch
tuna/chicken sandwiches on wholmeal bread(4 slices), some fruit and veg! or possibly some pasta, with tuna cucumber and mayonnaise

snack
any suggestions?? (im thinkin an apple or orange)

dinner
chicken, turkey, pork, beef,
broccoli potatoes carrots pea's

workout is evening time, so protein shake and some maltodextrin post workout to help me on my way!

aim is to drink nothing but water, normally about 4 litres a day

but ive also read that a gallon of milk a day when bulking is massively benificial and massive gains can be made?!

anyone critique that, or suggestions??

many thanks

-layzee

Try to skip the raisins if ya can, they have hardly any fiber
Opt for Apples/Pears, Oranges, Bananas

Yeah you need some more protein too, try to drink milk with every meal and for your snack you can't decide try a single milk serving container, some cottage cheese, or a small shake.

[dazzer1000]

The diet is good in the fact that you are eating very regularly but there are still some holes in it, some bigger than others.

Breakfast:
Definitely needs some protein here: like 3-4 eggs. Or to make it easier to fit in with what you've already got then you could have 2 scoops of whey mixed up or blended with your oats & milk. Also a banana would be more beneficial than raisins here.

Mid morning:
Some carbs with the tuna/sardines would make this a viable meal. - don't forget that protein on its own won't really offer your body any fuel (which is absolutely essential when bulking), especially tuna which is very high in protein and has nearly zero carbs. Maybe try pre-cook a large amount of pasta or rice and eat with these sorts of meals throughout the day.

Lunch:
This looks pretty solid but perhaps could do with some fat like olive oil drizzled over it just to make sure your getting some essential fats in your diet.

Snacks:
As for your snacks a mixture of any fruit & nuts is fine. The raisins however are probably best kept for around your workout because raisins give a massive insulin spike and that is exactly what you need post workout. Too many insulin spikes throughout the day can desensitise your insulin response making it less beneficial when you actually need one ie: Post Workout.

Bedtime Meal:
Last but definitely not least is your bedtime meal which you've completely left out. Perhaps this was a mistake, I'm not sure but needless to say it is essential to be having a meal high in healthy fats and slow absorbing protein such as Casein. An ideal and simple meal would be a spoonful of natural peanut butter and a load of cottage cheese on WW toast.


With those adjustments that should be a solid and stable diet for your bulk and shouldn't be too complicated to prepare just like you said.

[MrCarrot]

yeah, i forgot about that, it has to be pretty light tho as workout end's at around 8.30pm
what would you suggest i eat here??

I try and go for simple carbs and fast absorbing protein. So I would maybe have rasins, a banana and whey protein drink at 8:30pm

Then as Dazzer said, you want something before you go bed such as cottage cheese and maybe a small slice of toast.

[layzee_git]

The diet is good in the fact that you are eating very regularly but there are still some holes in it, some bigger than others.

Breakfast:
Definitely needs some protein here: like 3-4 eggs. Or to make it easier to fit in with what you've already got then you could have 2 scoops of whey mixed up or blended with your oats & milk. Also a banana would be more beneficial than raisins here.

Mid morning:
Some carbs with the tuna/sardines would make this a viable meal. - don't forget that protein on its own won't really offer your body any fuel (which is absolutely essential when bulking), especially tuna which is very high in protein and has nearly zero carbs. Maybe try pre-cook a large amount of pasta or rice and eat with these sorts of meals throughout the day.

Lunch:
This looks pretty solid but perhaps could do with some fat like olive oil drizzled over it just to make sure your getting some essential fats in your diet.

Snacks:
As for your snacks a mixture of any fruit & nuts is fine. The raisins however are probably best kept for around your workout because raisins give a massive insulin spike and that is exactly what you need post workout. Too many insulin spikes throughout the day can desensitise your insulin response making it less beneficial when you actually need one ie: Post Workout.

Bedtime Meal:
Last but definitely not least is your bedtime meal which you've completely left out. Perhaps this was a mistake, I'm not sure but needless to say it is essential to be having a meal high in healthy fats and slow absorbing protein such as Casein. An ideal and simple meal would be a spoonful of natural peanut butter and a load of cottage cheese on WW toast.


With those adjustments that should be a solid and stable diet for your bulk and shouldn't be too complicated to prepare just like you said.

I try and go for simple carbs and fast absorbing protein. So I would maybe have rasins, a banana and whey protein drink at 8:30pm

Then as Dazzer said, you want something before you go bed such as cottage cheese and maybe a small slice of toast.

thanks, thats really what i needed, someone to give me some solid advice, and help me on my way

it's really childish when you just get "eat more", eat more of what?? that's my question. people like me are tryin to learn about nutrition, comments like that dont help!!


dazzer, how would you suggest egg's in the morning? theyre pretty unpractical, so i'd probably be better off going with the 2 scoops of protein option
for my morning snack how about a portion of cous cous? pasta would be fine too, just thinking of variables

im guessin the milk is a good idea, i normally take my whey with water, but im definatly going to start mixing it with milk!!

-layzee

[dave.mc]

scrambled eggs, hard boild or soft boiled eggs and omlettes are all quick and easy ways to prepare eggs in the morning.

Or you could make a shake consisting of whole milk, oats, banana, strawberries and protein powder.

Before bed I normally have a couple slices of cheese on toast and some more milk.

[NC_Tarheel]

www.scivationbooks.com

Check out the Lean Mass book..it will get you on the right path to bulking w/out a tremendous amount of fat gain.

[layzee_git]

scrambled eggs, hard boild or soft boiled eggs and omlettes are all quick and easy ways to prepare eggs in the morning.

Or you could make a shake consisting of whole milk, oats, banana, strawberries and protein powder.

Before bed I normally have a couple slices of cheese on toast and some more milk.

i suppose i could boil some the night before, thanks for that!!

www.scivationbooks.com

Check out the Lean Mass book..it will get you on the right path to bulking w/out a tremendous amount of fat gain.

thanks for the reccomendation. gonna have a look now, reps to both of you

-layzee