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  1. #1
    Banned 2-D's Avatar
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    Easy 3500 calorie diet.

    I need a diet to gain mass, I would like to know what diet you guys followed when trying to gain weight.
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  2. #2
    ^Probably is. Bone32's Avatar
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    Lots of chicken, tuna, red meats, etc..
    t(-_-t)

    Rep back 1k+
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  3. #3
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    Gtfo troll.
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  4. #4
    Banned 2-D's Avatar
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    Originally Posted by Bone32 View Post
    Lots of chicken, tuna, red meats, etc..
    Any specific schedule?

    edit: I'm sure you don't have red meats every single say right?
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  5. #5
    Registered User NathanielS's Avatar
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    I know that when I am back in training, I will ensure 2 litres of milk daily will be in my diet, that alone secures you a good 1600 or so calories with like 70 grams of protein or some ****.

    Personally after that I'd eat you know, general food. Tuna, poultry, red meats meaty meaty meat meat meat. Beans, rice, pasta, cheese.

    Just ****ing anything haha.
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  6. #6
    Registered User TheNyne's Avatar
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    Last bulk, I just ate everything. So cutting right now is a bitch. But, I'm all excited about my next bulk, so, I'll tell you kinda the gist of what I've got planned.

    -Lots of healthy fats. Avacados/guacamole, almonds, flax. I will probably eat almonds in about half of my meals. I'll probably be eating quite a bit of salmon. Fats do not automatically equate to fat like so many think. Fat is great for building muscle.

    -I'll be eating alot of beef and chicken as well.

    -I plan to overkill on protein. Taking this directly from the guy who came up with DC training. I will be eating a minimum of 500g a day.

    -Complex carbs only. And none towards night time(another thing the DC guy preaches, but, this is something I've always known to do). Lots of oats, pasta, whole wheat breads. Pretty straightfoward here.

    -Foods with anti oxidants. Like 100% chocolate(or maybe a little less, that stuff is gross, but, chocolate is amazing health-wise). The previously mentioned oats, etc.

    -Some fruit at most meals. Not a whole lot, 50-100cals worth. This will consist of probably, bananas/blueberries with oatmeal, some kind of fruit post workout. Apple at lunch.

    -I have always tried to stay away from drinks that have calories. The only drinks I'll be drinking with calories are milk, and protein shakes. I'll be drinking tea, maybe some diet soda here and there. Little to no juice. I just don't like cals coming from drinks.

    -I'll be making my own gainer shakes, this way, I know it isn't just filled with sugar and crappy additivies. It will consist of: Whey, Casein, Oats, Almonds, milk, maybe some fruit. And maybe some heavy whipping cream/low cal ice cream, and put in the freezer. So, it's kindof a real shake. I have alot more of this planned out, but, alot to type.

    -Fibrous vegetables. Kinda like the anti-oxidents. I want to bulk, but I still want to stay as lean as possible while doing it. Some fat gain won't bother me though.

    I don't know if any of this interests you or not. But, this is how I'm going to do it. I think this way will work great. Do what you think will work for you. Maybe I gave you some sortof..idea of what you would like to do. And the reasoning for it.
    Last edited by TheNyne; 11-27-2008 at 05:34 PM.
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  7. #7
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    High protein/carb breakfasts. Tons of protein as often as you can in the 6 hours after you've waken up. High protein before bed. Pre and post workout whey protein shakes. BCAA rich shakes (100% gold standard whey is a good example).
    Dont be afraid to have some dirty foods, in fact dont worry about "cheating" if you're bulking, eat what you want, just keep MOST of it healthy.
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  8. #8
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    Originally Posted by TheNyne View Post
    Last bulk, I just ate everything. So cutting right now is a bitch. But, I'm all excited about my next bulk, so, I'll tell you kinda the gist of what I've got planned.

    -Lots of healthy fats. Avacados/guacamole, almonds, flax. I will probably eat almonds in about half of my meals. I'll probably be eating quite a bit of salmon. Fats do not automatically equate to fat like so many think. Fat is great for building muscle.

    -I'll be eating alot of beef and chicken as well.

    -I plan to overkill on protein. Taking this directly from the guy who came up with DC training. I will be eating a minimum of 500g a day.

    -Complex carbs only. And none towards night time(another thing the DC guy preaches, but, this is something I've always known to do). Lots of oats, pasta, whole wheat breads. Pretty straightfoward here.

    -Foods with anti oxidants. Like 100% chocolate(or maybe a little less, that stuff is gross, but, chocolate is amazing health-wise). The previously mentioned oats, etc.

    -Some fruit at most meals. Not a whole lot, 50-100cals worth. This will consist of probably, bananas/blueberries with oatmeal, some kind of fruit post workout. Apple at lunch.

    -I have always tried to stay away from drinks that have calories. The only drinks I'll be drinking with calories are milk, and protein shakes. I'll be drinking tea, maybe some diet soda here and there. Little to no juice. I just don't like cals coming from drinks.

    -I'll be making my own gainer shakes, this way, I know it isn't just filled with sugar and crappy additivies. It will consist of: Whey, Casein, Oats, Almonds, milk, maybe some fruit. And maybe some heavy whipping cream/low cal ice cream, and put in the freezer. So, it's kindof a real shake. I have alot more of this planned out, but, alot to type.

    -Fibrous vegetables. Kinda like the anti-oxidents. I want to bulk, but I still want to stay as lean as possible while doing it. Some fat gain won't bother me though.

    I don't know if any of this interests you or not. But, this is how I'm going to do it. I think this way will work great. Do what you think will work for you. Maybe I gave you some sortof..idea of what you would like to do. And the reasoning for it.
    You're eating over a pound of protein daily? Im pretty sure thats not going to be all absorbed, and how are you planning to eat that much
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  9. #9
    Registered User TheNyne's Avatar
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    Originally Posted by squat4speed View Post
    You're eating over a pound of protein daily? Im pretty sure thats not going to be all absorbed, and how are you planning to eat that much
    Sure am. Protein shakes, beef, chicken, fish, milk, cheese, cottage cheese, almonds. Never said that part was going to be easy lol.
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  10. #10
    Registered User shane9812's Avatar
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    This is what ive been eating and im bulking, its working pretty good

    No idea how many cals this is exactly but ill estimate:

    Meal 1:
    3-4 eggs-280
    2 pieces WW toast-140
    1 apple-80?
    scoop of whey-120
    coffee-30?
    total: 650

    Meal 2:
    scoop of whey: 120 cals
    2 boxes of raisins: 90
    Total: 210

    Meal 3:
    Turkey sandwich~500 cals
    Banana-80 cals
    milk-100 cals
    cheese stick-80 cals
    some kind of veggie
    total=760

    Meal 4: Pre WO
    tuna sandwich-450 cals
    usually another piece of fruit-80 cals
    total: 530

    Meal 5: Post wo
    2 scoops whey- 240 cals
    2 pieces white bread- 140 cals
    total: 380

    Meal 6:
    Changes every night
    Ex. turkey burger, rice, some sort of vegetable, etc
    Usually around 700-800 cals

    Meal 7:
    Cottage cheese: 140 cals
    Big glass of milk: 200 cals
    total: 340

    3570 cals/day
    Last edited by shane9812; 11-27-2008 at 07:01 PM.
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  11. #11
    Banned 2-D's Avatar
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    thanks man, looks good, I'll add this to dailyfit and see what the percentage of fat and stuff are. thanks.
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  12. #12
    Registered User shane9812's Avatar
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    no problem. and I dont really keep track of all the macros and everything, I just make sure I get enough protein and cals in
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  13. #13
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    I get 3.6 calories , but carbs are kinda low on my diet.. Thinking of adding whole grain bread ( ezekiel ) if i don't gain at least 2-3lbs in a week lol

    but ya good luck. , I think high carbs is needed to gain faster then low carb diet

    Is weird cause my chest , muscle , shoulder got BIGGER ;/ and i still weight same lmao.

    Or maybe i gained 3-4 lbs from muscle.

    BUT i just started this diet.. my old one was crap.. was only getting like 2,500+ calories or less

    pretty sure that i will gain with 3,600 calories.
    Last edited by ORganiX; 11-29-2008 at 08:13 PM.
    I eat healthy ^^
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  14. #14
    Registered User dvbuilder's Avatar
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    I'm wondering

    a fair portion of chicken with fried rice and veges in it..
    average kinda serving

    500cals? 700cals? I have no clue!
    Cooked with olive oil etc
    I always underestimate my calorie intake cos I have no clue how much those meals are...like last night had two huge portions of lasagna for dinner..i'm assuming that'd be over 1k cals
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  15. #15
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    Originally Posted by TheNyne View Post
    Sure am. Protein shakes, beef, chicken, fish, milk, cheese, cottage cheese, almonds. Never said that part was going to be easy lol.
    500g is a lot of money
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  16. #16
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    I'm actually on a 3500 cal diet as well, here's mine:

    Meal One:
    Eggs
    3/4 cup oatmeal (dry) cooked w/water
    1 cup of milk
    1 banana

    Meal Two: (snack)
    4 oz. chicken
    1 Whole wheat bread

    Meal Three:
    2 Whole wheat bread w/ (4 slices of turkey breast/1 cheese/lettuce)
    1 large apple
    1 Whole wheat bread w/ (4 tspn of natural peanut butter)

    Meal Four:
    1 cup of rice
    8 oz. chicken breast cooked in olive oil
    Spinach

    Meal Five:
    50g. Whey protein
    50g. gatorade powder

    Meal Six:
    6 oz. lean ground beef
    2 whole wheat bread w/lettuce

    Meal Seven:
    30 g. Casein Shake
    "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies." - 1 Corinthians 6:19-20

    Goals: 160lbs SHREDDED.
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