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  1. #1
    I did it for the lulz Odinnzor's Avatar
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    3000~ calorie bulking diet

    Heya
    I am looking for a 2700-3000 calorie diet for bulking. I have checked many places to find such a diet but most are like using 4-5 different supplements while I only use is optimum %100 whey as supplement. Also I suck at making nutrition macros to make my own diet. :S
    Cheers
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  2. #2
    Endless Possibilities Knux's Avatar
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    You're 182 lbs. You can't bulk on 3000 calories.
    "But he has discovered it! He discovered the perfect diet! I bet it includes eating a bunch of previously undiscovered plants that are disappearing from the rain forest. Either that or you have to close your eyes and suck all of your food from a hose." - SumDumGoi
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  3. #3
    I did it for the lulz Odinnzor's Avatar
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    6'2 height , accourding to the bulkingcalorie meter of bodybuilding.com, as a male and with normal activity was giving me around 2200-2400 metabolic and was telling me to add 500 more calories. Thats what I did
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  4. #4
    Endless Possibilities Knux's Avatar
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    I think your basal metabolic rate is probably that (2200-2400), meaning once you factor in activity (i.e., not laying in bed all day), you'll probably be at 3000, and adding 500 more would bring you somewhere at 3500-4000 calories.
    "But he has discovered it! He discovered the perfect diet! I bet it includes eating a bunch of previously undiscovered plants that are disappearing from the rain forest. Either that or you have to close your eyes and suck all of your food from a hose." - SumDumGoi
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  5. #5
    I did it for the lulz Odinnzor's Avatar
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    Originally Posted by Knux View Post
    I think your basal metabolic rate is probably that (2200-2400), meaning once you factor in activity (i.e., not laying in bed all day), you'll probably be at 3000, and adding 500 more would bring you somewhere at 3500-4000 calories.
    Thanks for the input bro Well I tried 3 different online calculators from this site by giving those variables yet all were point me to use a diet which is around 3000 calories.(2200-2400 base plus 500 to excess basal)

    I used to be fat 2 years ago, thats actually why I am scared to overeat :P
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  6. #6
    Registered User MURedHawk235's Avatar
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    Originally Posted by Odinnzor View Post
    Thanks for the input bro Well I tried 3 different online calculators from this site by giving those variables yet all were point me to use a diet which is around 3000 calories.(2200-2400 base plus 500 to excess basal)

    I used to be fat 2 years ago, thats actually why I am scared to overeat :P
    try to eat healthier then. Doing that will potentially decrease the amount of fat you gain since you used to be fat. The main foods i eat are oats, whole wheat bread and pasta, chicken, turkey, tuna, pb, cottage cheese, rice, beef, eggs, vegetables, and bananas. I have been eating roughly 3500-4000 calories a day and so far and have gained about 10 pounds in about two months. It may not seem like much but for me thats fast, i have always had a really hard time putting on weight
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  7. #7
    work in progress IGF-WON's Avatar
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    heres what i do (i also snack a lot)

    Meal 1: 600 calories, 40g protein, try for more carbs
    Meal 2: same idea as 1
    Meal 3: 600 calories, 35g protein, more even carbs/fat mix
    Meal 4: 600 calories, 35g protein, a little more fat
    Meal 5: same idea as 4

    ^^ now just make your meal fit the calories and protein requirements and make sure you get enough fat for the day (70-90ish grams). Dont worry about when you get fat and carbs, sometimes ill have a ton of eggs and very few carbs at breakfast and more carbs at dinner, but above is how i normally do it.
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  8. #8
    I did it for the lulz Odinnzor's Avatar
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    Originally Posted by MURedHawk235 View Post
    try to eat healthier then. Doing that will potentially decrease the amount of fat you gain since you used to be fat. The main foods i eat are oats, whole wheat bread and pasta, chicken, turkey, tuna, pb, cottage cheese, rice, beef, eggs, vegetables, and bananas. I have been eating roughly 3500-4000 calories a day and so far and have gained about 10 pounds in about two months. It may not seem like much but for me thats fast, i have always had a really hard time putting on weight
    I too try to eat clean, consuming allmost the things you listed and plus 5-6 cups of skim milk


    Originally Posted by IGF-WON View Post
    heres what i do (i also snack a lot)

    Meal 1: 600 calories, 40g protein, try for more carbs
    Meal 2: same idea as 1
    Meal 3: 600 calories, 35g protein, more even carbs/fat mix
    Meal 4: 600 calories, 35g protein, a little more fat
    Meal 5: same idea as 4

    ^^ now just make your meal fit the calories and protein requirements and make sure you get enough fat for the day (70-90ish grams). Dont worry about when you get fat and carbs, sometimes ill have a ton of eggs and very few carbs at breakfast and more carbs at dinner, but above is how i normally do it.
    Wow , cheers for the idea !
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  9. #9
    Registered User grmokbel's Avatar
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    Originally Posted by Odinnzor View Post
    I too try to eat clean, consuming allmost the things you listed and plus 5-6 cups of skim milk



    Wow , cheers for the idea !
    OP I was also afraid of gaining weight till I got my macros & such in check, now I just eat eat and eat. I am also an ex-fatty!


    Im going pretty much the same, maybe a bit more into detail though,

    My caloric intake is around 4100 a day

    I divided it into the following

    ~1900 calories from Carbs
    ~800 calories from fats
    ~1400 calories from Protein

    leaves me with a macro of around
    47/18/35

    47 % carbs
    18 % fats
    35 % protein

    pretty balanced IMO, I have energy throughout the day.
    Last edited by grmokbel; 08-08-2008 at 02:47 PM.
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  10. #10
    I did it for the lulz Odinnzor's Avatar
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    Originally Posted by grmokbel View Post
    OP I was also afraid of gaining weight till I got my macros & such in check, now I just eat eat and eat. I am also an ex-fatty!


    Im going pretty much the same, maybe a bit more into detail though,

    My caloric intake is around 4100 a day

    I divided it into the following

    ~1900 calories from Carbs
    ~800 calories from fats
    ~1400 calories from Protein

    leaves me with a macro of around
    47/18/35

    47 % carbs
    18 % fats
    35 % protein

    pretty balanced IMO, I have energy throughout the day.
    seems great, cheers bro !
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  11. #11
    Message Board King Dedicated37's Avatar
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    Originally Posted by Odinnzor View Post
    Heya
    I am looking for a 2700-3000 calorie diet for bulking. I have checked many places to find such a diet but most are like using 4-5 different supplements while I only use is optimum %100 whey as supplement. Also I suck at making nutrition macros to make my own diet. :S
    Cheers
    Check out the Lean Mass Diet, it's works and is SOOOO easy to follow!

    http://forum.bodybuilding.com/showthread.php?t=4464953
    ► Nobody said it'd be easy, they just promised it'd be worth it.

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  12. #12
    Registered User SouthsideIrish44's Avatar
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    grmokbel pretty much hit the nail on the head with his advice. My only other two cents is that I originally had the same problem as you with those bull**** online calcs. Told me with my BMR+activity I'd gain 1lb./week on 2650 calories... I'm 5'10" 150-155lbs. and I wasn't gaining until I started taking in over 3500 calories.

    Good luck man!
    :)

    I rep back.




    Oh, you're "perma-bulking?" Good luck with that, fatass.
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  13. #13
    Registered User MURedHawk235's Avatar
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    [QUOTE=Odinnzor;203500081]I too try to eat clean, consuming allmost the things you listed and plus 5-6 cups of skim milk



    yea i left out milk which is a huge input on my calories, but i personally drink 2% and try to get 3/4 a gallon daily
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